{"id":430044,"date":"2023-04-18T17:56:07","date_gmt":"2023-04-18T15:56:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430044"},"modified":"2023-04-18T17:56:08","modified_gmt":"2023-04-18T15:56:08","slug":"oi-8-kaliteres-askiseis-dikefalon","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/","title":{"rendered":"\u039f\u03b9 8 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd"},"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\/oi-8-kaliteres-askiseis-dikefalon\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%B4%CE%B9%CE%BA%CE%AD%CF%86%CE%B1%CE%BB%CE%BF%CF%85%CF%82_%CE%BC%CF%85%CF%82\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/#8_%CF%80%CE%B9%CE%BF_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD\" title=\"8 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd\">8 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/#1_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\" title=\"1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1\">1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#2_%CE%91%CE%BD%CE%AC%CF%80%CE%BF%CE%B4%CE%B5%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\" title=\"2. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1\">2. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#3_%CE%95%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CF%83%CF%83%CF%8C%CE%BC%CE%B5%CE%BD%CE%B5%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\" title=\"3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\">3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\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\/oi-8-kaliteres-askiseis-dikefalon\/#3_%CE%95%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CF%83%CF%83%CF%8C%CE%BC%CE%B5%CE%BD%CE%B5%CF%82_%CF%83%CF%86%CF%85%CF%81%CE%BF%CE%B5%CE%B9%CE%B4%CE%B5%CE%AF%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\" title=\"3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:\">3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\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\/oi-8-kaliteres-askiseis-dikefalon\/#5_%CE%9A%CE%AC%CE%BC%CF%88%CE%B7_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82_%CF%83%CE%B5_%CE%B5%CF%80%CE%B9%CE%BA%CE%BB%CE%B9%CE%BD%CE%AE_%CF%80%CE%AC%CE%B3%CE%BA%CE%BF\" title=\"5. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf\">5. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#6_%CE%9A%CE%AC%CE%BC%CF%88%CE%B7_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CE%BF%CF%85_%E2%80%93_%CE%AD%CE%BD%CE%B1_%CF%87%CE%AD%CF%81%CE%B9\" title=\"6. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 &#8211; \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\">6. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 &#8211; \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\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\/oi-8-kaliteres-askiseis-dikefalon\/#7_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CF%83%CE%B5_%CF%84%CF%81%CE%BF%CF%87%CE%B1%CE%BB%CE%AF%CE%B1\" title=\"7. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\">7. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#8_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_crossover_%CF%83%CF%84%CE%B7%CE%BD_%CF%84%CF%81%CE%BF%CF%87%CE%B1%CE%BB%CE%AF%CE%B1\" title=\"8. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd crossover \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\">8. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd crossover \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B1_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;<\/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\/oi-8-kaliteres-askiseis-dikefalon\/#%CE%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039f\u03b9 \u03b3\u03c1\u03b1\u03bc\u03bc\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03bf\u03b3\u03ba\u03ce\u03b4\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03cc\u03bd\u03b5\u03b9\u03c1\u03bf \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd. \u03a6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03b1\u03bd \u03c6\u03bf\u03c1\u03ac\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03c0\u03bb\u03bf\u03c5\u03b6\u03ac\u03ba\u03b9 \u03c4\u03cd\u03c0\u03bf\u03c5 tank \u03ae \u03ad\u03bd\u03b1 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03cc t-shirt \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ba\u03b1\u03bd\u03ad\u03bd\u03b1\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c2 \u03bc\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2.&nbsp;<strong>\u0388\u03bd\u03b1\u03c2 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03c3\u03c4\u03ad\u03bb\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03bb\u03cc \u03bc\u03ae\u03bd\u03c5\u03bc\u03b1: \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.&nbsp;<\/strong>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c3\u03ba\u03b7\u03c3\u03b9\u03bf\u03bb\u03cc\u03b3\u03b9\u03bf. \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ad\u03bd\u03b1\u03bd\u03c4\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 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\u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b9\u03bf\u03c2 \u03bc\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03c2, \u03c0\u03b1\u03c7\u03cd\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b4\u03cd\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9\u03b1 &#8211; \u03ad\u03bd\u03b1 \u03ba\u03bf\u03bd\u03c4\u03cc<em> (caput breve)<\/em> \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b1\u03ba\u03c1\u03cd <em>(caput longum)<\/em>. <strong>\u0397 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03cd\u03c0\u03c4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 (\u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae) \u03c4\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03c5.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03ce\u03c1\u03b1, \u03b5\u03af\u03c4\u03b5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf <a href=\"https:\/\/gymbeam.gr\/seiker\">\u03c3\u03ad\u03b9\u03ba\u03b5\u03c1<\/a> \u03bc\u03b5 \u03c4\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/proteini\">\u03c1\u03cc\u03c6\u03b7\u03bc\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a> \u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03c1\u03bf\u03cd\u03bd\u03b9 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03bf \u03ba\u03ad\u03b9\u03ba. <span 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<p>\u038c\u03c4\u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2, \u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03af\u03b4\u03b9\u03bf\u03b9 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1. \u0388\u03bd\u03b1\u03c2 \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03c3\u03b5\u03c4 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2. \u03a3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03cc \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b2\u03b1\u03c1\u03cd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0395\u03ac\u03bd \u03bc\u03b9\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03ba\u03b9\u03bb\u03ac \u03c3\u03ac\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03b9 \u03b6\u03ac\u03bb\u03b7, \u03b1\u03c5\u03c4\u03cc \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c3\u03b1\u03c2. \u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03bf\u03c4\u03b9\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03bf,<strong> \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03c3\u03c4\u03ae\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03cc\u03c4\u03b5 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b1\u03c2. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5&nbsp;<strong>\u03b4\u03cd\u03bf \u03ad\u03c9\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03c1\u03af\u03b1 \u03c3\u03b5\u03c4 \u03b5\u03bd\u03c4\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 8 \u03ad\u03c9\u03c2 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/strong> \u03a4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af \u03c3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 60 \u03ad\u03c9\u03c2 75% \u03c4\u03bf\u03c5 1RM \u03c3\u03b1\u03c2 (\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7). \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2 \u03ae \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2, \u03cc\u03c0\u03c9\u03c2&nbsp;\u03bf\u03b9 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-trikefalon\/\">\u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9<\/a>,&nbsp;\u03b9\u03b4\u03b1\u03bd\u03b9\u03ba<strong>\u03ac&nbsp;\u03b4\u03cd\u03bf \u03ad\u03c9\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong> \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bf\u03c0\u03bf\u03b9\u03b1\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03b1\u03c0\u03cc 24 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 72 \u03ce\u03c1\u03b5\u03c2. \u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc, \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c0\u03bb\u03ac\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03cd\u03c1\u03b7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;\" class=\"wp-image-423315\" width=\"843\" height=\"563\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CF%80%CE%B9%CE%BF_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD\"><\/span>8 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \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 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5,<strong> \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03bd \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03cc \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf,<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\">\u03c1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\">\u03bc\u03b9\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/ez-mpara-lifter-strabompara-gymbeam.html\">\u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1,<\/a> <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a> \u03ba\u03b1\u03b9 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b5\u03c2. \u03a4\u03bf \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b1\u03c0\u03bf \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03bb\u03ac\u03bd\u03bf, \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2. \u039f\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03ad\u03c1\u03b7 \u03c4\u03c9\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. \u03a4\u03ad\u03bb\u03bf\u03c2, \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03bb\u03b1\u03b2\u03ae\u03c2 \u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\"><\/span>1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:&nbsp;<\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd&nbsp;<a href=\"https:\/\/gymbeam.gr\/olympic-bar-lifter-150-cm-gymbeam.html\">\u03bc\u03c0\u03ac\u03c1\u03b1&nbsp;<\/a>\u03bc\u03b5 \u03ba\u03ac\u03c4\u03c9 \u03bb\u03b1\u03b2\u03ae \u03ae \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03b1\u03c2. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03bf\u03bd\u0384\u03c4\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7: <\/strong>\u0395\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou-podhmatem.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\" class=\"wp-image-423240\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1<\/h4>\n\n\n\n<p>\u0397 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1 \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7 \u03bb\u03b1\u03b2\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 Powerbag<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1&nbsp;<a href=\"https:\/\/gymbeam.gr\/powerbag-gymbeam.html\">powerbag&nbsp;<\/a>\u03ae \u03ad\u03bd\u03b1<a href=\"https:\/\/gymbeam.gr\/water-powerbag-gymbeam.html\"> water powerbag.<\/a> \u0391\u03c0\u03bb\u03ce\u03c2, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ac\u03bd\u03c9 \u03bb\u03b1\u03b2\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b4\u03af\u03c3\u03ba\u03bf<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03c3\u03c4\u03b5\u03af \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf <a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\">\u03b4\u03af\u03c3\u03ba\u03bf<\/a>. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ac\u03bd\u03b5\u03c4\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49360,28683,28324,28324,51652,51652,29667,1593,7185,3734,68977,51190,51223,53680\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%91%CE%BD%CE%AC%CF%80%CE%BF%CE%B4%CE%B5%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\"><\/span>2. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b7 \u03bb\u03b1\u03b2\u03ae (\u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9). \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7: <\/strong>\u0395\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-osou.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\" class=\"wp-image-423255\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1<\/h4>\n\n\n\n<p>\u0397 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b7 <a href=\"https:\/\/gymbeam.gr\/ez-mpara-lifter-strabompara-gymbeam.html\">\u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1<\/a>, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 Powerbag <\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1&nbsp;<a href=\"https:\/\/gymbeam.gr\/powerbag-gymbeam.html\">powerbag&nbsp;<\/a>\u03ae \u03ad\u03bd\u03b1<a href=\"https:\/\/gymbeam.gr\/water-powerbag-gymbeam.html\"> water powerbag.<\/a> \u0391\u03c0\u03bb\u03ce\u03c2, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b7 \u03bb\u03b1\u03b2\u03ae \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c7\u03b5\u03c1\u03bf\u03cd\u03bb\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\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\"><span class=\"ez-toc-section\" id=\"3_%CE%95%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CF%83%CF%83%CF%8C%CE%BC%CE%B5%CE%BD%CE%B5%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\"><\/span>3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1. \u0391\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03b1\u03c1\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03ce\u03bc\u03bf, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03bc\u03c5. \u03a3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03b3\u03c5\u03c1\u03af\u03c3\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9.<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7: <\/strong>\u0395\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-zdvihy-s-jednoruckami.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-423285\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 Kettlebell<\/h4>\n\n\n\n<p>\u03a3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03b8\u03bf\u03cd\u03bd \u03bc\u03b5&nbsp;<a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\">kettlebells<\/a>. \u0391\u03c0\u03bb\u03ce\u03c2, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf kettlebell \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c3\u03bf\u03c7\u03ae \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03bb\u03b1\u03b2\u03ae \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1. \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf kettlebell, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03b5\u03c4 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03bf \u03bc\u03b1\u03be\u03b9\u03bb\u03ac\u03c1\u03b9<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03c3\u03b5 Scott Bench. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1, \u03ba\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf, \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03c0\u03c1\u03ac\u03c4\u03c3\u03bf \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9, \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1. \u0397 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03ce\u03bc\u03bf \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c7\u03ad\u03c1\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%95%CE%BD%CE%B1%CE%BB%CE%BB%CE%B1%CF%83%CF%83%CF%8C%CE%BC%CE%B5%CE%BD%CE%B5%CF%82_%CF%83%CF%86%CF%85%CF%81%CE%BF%CE%B5%CE%B9%CE%B4%CE%B5%CE%AF%CF%82_%CE%BA%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\"><\/span>3. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1. \u0391\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03b1\u03c1\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03ce\u03bc\u03bf, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03bc\u03c5. \u039f\u03b9 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03bf\u03c5\u03bd \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9.<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0395\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/stridave-s-jednoruckami.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-423270\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03c3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">4. \u03a3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf <a href=\"https:\/\/gymbeam.gr\/30-kg-weights-set-gymbeam.html\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a> \u03c3\u03c5\u03b3\u03c7\u03c1\u03cc\u03bd\u03c9\u03c2, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b4\u03ce\u03c3\u03c4\u03b5 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%CE%9A%CE%AC%CE%BC%CF%88%CE%B7_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82_%CF%83%CE%B5_%CE%B5%CF%80%CE%B9%CE%BA%CE%BB%CE%B9%CE%BD%CE%AE_%CF%80%CE%AC%CE%B3%CE%BA%CE%BF\"><\/span>5. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:&nbsp;<\/strong>\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\">\u03c0\u03ac\u03b3\u03ba\u03bf<\/a>, \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 45 \u03ad\u03c9\u03c2 60 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03bb\u03b1\u03b2\u03ae \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:&nbsp;<\/strong>\u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2<strong>.<\/strong> \u039f\u03b9 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li><li><strong>\u039a\u03bf\u03b9\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7: <\/strong>\u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1\u03b5 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/na-naklonene-lavici.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf\" class=\"wp-image-423195\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03b5<strong>&nbsp;\u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf.<\/strong> \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 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae \u03c4\u03bf\u03c5 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 Kettlebell \u03c3\u03b5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae \u03c0\u03ac\u03b3\u03ba\u03bf<\/h4>\n\n\n\n<p>\u0397 \u03af\u03b4\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03b5 kettlebells. \u0395\u03ac\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03ad\u03bd\u03b1 kettlebell, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%9A%CE%AC%CE%BC%CF%88%CE%B7_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CE%BF%CF%85_%E2%80%93_%CE%AD%CE%BD%CE%B1_%CF%87%CE%AD%CF%81%CE%B9\"><\/span>6. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 &#8211; \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03af\u03c3\u03b9\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf, \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9, \u03c3\u03ba\u03cd\u03c8\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c4\u03b7\u03c2 \u03af\u03b4\u03b9\u03b1\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac\u03c2. \u03a3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03b1\u03c1\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03ce\u03bc\u03bf, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03bc\u03c5. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5. \u039c\u03cc\u03bb\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4 \u03c3\u03b1\u03c2, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9.<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1: <\/strong>\u0388\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/s-oporou-o-koleno.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\" class=\"wp-image-423225\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 Kettlebell<\/h4>\n\n\n\n<p>\u03a3\u03b5 \u03bc\u03b9\u03b1 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03bf \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03b8\u03b5\u03af \u03bc\u03b5 \u03ad\u03bd\u03b1&nbsp;<a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\">kettlebell<\/a>. \u0391\u03c0\u03bb\u03ce\u03c2, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c3\u03bf\u03c7\u03ae \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03bb\u03b1\u03b2\u03ae \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\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\"><span class=\"ez-toc-section\" id=\"7_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_%CF%83%CE%B5_%CF%84%CF%81%CE%BF%CF%87%CE%B1%CE%BB%CE%AF%CE%B1\"><\/span>7. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd, \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\u03c2. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\u03c2, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03b1\u03c2. \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03b1\u03c2, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7<\/strong>: \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03bc\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Zdvihy-na-spodni-kladce.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\" class=\"wp-image-423300\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1 &#8211; \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9<\/h4>\n\n\n\n<p>\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03bb\u03b1\u03b2\u03ae D \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03ad\u03b9\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac. \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 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CE%9A%CE%AC%CE%BC%CF%88%CE%B5%CE%B9%CF%82_%CE%B4%CE%B9%CE%BA%CE%B5%CF%86%CE%AC%CE%BB%CF%89%CE%BD_crossover_%CF%83%CF%84%CE%B7%CE%BD_%CF%84%CF%81%CE%BF%CF%87%CE%B1%CE%BB%CE%AF%CE%B1\"><\/span>8. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd crossover \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:&nbsp;<\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03c0\u03bb\u03ae\u03c2 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\u03c2. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bb\u03b1\u03b2\u03ae D \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03bd\u03c9 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1. \u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1.<\/li><li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u039c\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03b5\u03af\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c5\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03cd\u03c8\u03bf\u03c2. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1\u20132 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03b5\u03af\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li><li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:&nbsp;<\/strong>\u0395\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03c1\u03c0\u03ce\u03bd, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/02\/Protismerne-kladky.gif\" alt=\"\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1 - \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\" class=\"wp-image-423210\" title=\"\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1 - \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03bb\u03b1\u03b2\u03ae<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03c3\u03c4\u03b5\u03af \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B1_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2; \u039c\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 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03b8\u03ad\u03bc\u03b1 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\">\u03a0\u03cc\u03c3\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/a><\/strong><\/li><li>\u0391\u03bd \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03ac\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2, \u03bc\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9<a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-trikefalon\/\"><strong>&nbsp;10 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/strong><\/a><\/li><li>\u0395\u03ac\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/poses-epanalipseis-xreiazontai-gia-maza\/\">\u03a0\u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1;<\/a><\/strong><\/li><li>\u0395\u03ac\u03bd \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b5\u03c1\u03b4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03bc\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2<strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-trefeste-gia-mies\/\"> \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c6\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c4\u03ad\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2;<\/a><\/strong><\/li><li>\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1; \u039c\u03b7\u03bd \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-kalo-varos\/\"><strong>10 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03ba\u03b9\u03bb\u03b1, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf<\/strong><\/a><\/li><li>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2; \u039f \u03b4\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/online-metritis\/\">Online \u03bc\u03b5\u03c4\u03c1\u03b7\u03c4\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \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<\/a> \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03af\u03c4\u03b5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 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\u03bc\u03c0\u03ac\u03c1\u03b1. \u03a3\u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03c1\u03b3\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03b4\u03cd\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5. \u03a0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03b1\u03c1\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac. \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03cd\u03bf \u03ad\u03c9\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u039a\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03b1\u03c5\u03c4\u03cc, \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03b7 \u03c7\u03c1\u03cc\u03bd\u03bf \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b1\u03c2 \u03c6\u03ac\u03bd\u03b7\u03ba\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03bb\u03ae\u03c3\u03bf\u03c5\u03bd \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-and-testosterone-support-supplements%20\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b1\u03c2;  \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 8 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 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