{"id":432399,"date":"2023-05-04T09:49:54","date_gmt":"2023-05-04T07:49:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=432399"},"modified":"2025-04-02T11:09:41","modified_gmt":"2025-04-02T09:09:41","slug":"kathismata-ofeli-sosti-ektelesi-parallages","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/","title":{"rendered":"K\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1: \u039f\u03c6\u03ad\u03bb\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf"},"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\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\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-2\" href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#5_%CE%BB%CF%8C%CE%B3%CE%BF%CE%B9_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"5 \u03bb\u03cc\u03b3\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1\">5 \u03bb\u03cc\u03b3\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\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-3\" href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%A0%CE%BF%CE%B9%CE%BF%CF%85%CF%82_%CE%BC%CF%85%CF%82_%CF%87%CF%81%CE%B7%CF%83%CE%B9%CE%BC%CE%BF%CF%80%CE%BF%CE%B9%CE%B5%CE%AF%CF%84%CE%B5_%CF%8C%CF%84%CE%B1%CE%BD_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\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-4\" href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%83%CF%89%CF%83%CF%84%CE%AC\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ac;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ac;<\/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\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%B1_%CE%BB%CE%AC%CE%B8%CE%B7_%CF%80%CE%BF%CF%85_%CE%B3%CE%AF%CE%BD%CE%BF%CE%BD%CF%84%CE%B1%CE%B9_%CE%BA%CE%B1%CF%84%CE%AC_%CF%84%CE%B7%CE%BD_%CE%B5%CE%BA%CF%84%CE%AD%CE%BB%CE%B5%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%BA%CE%B1%CE%B8%CE%B9%CF%83%CE%BC%CE%AC%CF%84%CF%89%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%80%CF%8E%CF%82_%CE%BD%CE%B1_%CF%84%CE%B1_%CE%B4%CE%B9%CE%BF%CF%81%CE%B8%CF%8E%CF%83%CE%B5%CF%84%CE%B5\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b4\u03b9\u03bf\u03c1\u03b8\u03ce\u03c3\u03b5\u03c4\u03b5;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b4\u03b9\u03bf\u03c1\u03b8\u03ce\u03c3\u03b5\u03c4\u03b5;<\/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\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%9F%CE%B9_%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_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CE%BA%CE%B1%CE%B8%CE%B9%CF%83%CE%BC%CE%AC%CF%84%CF%89%CE%BD\" title=\"\u039f\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd\">\u039f\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd<\/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\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%9A%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%BC%CE%B5_%CF%84%CE%BF_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CF%84%CE%BF%CF%85_%CF%83%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\" title=\"\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2\">\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%9A%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%BC%CE%B5_%CE%B2%CE%AC%CF%81%CE%B7\" title=\"\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7\">\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%83%CE%B8%CE%AD%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%83%CF%84%CE%BF_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B7%CF%84%CE%B9%CE%BA%CF%8C_%CF%83%CE%B1%CF%82_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\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\/kathismata-ofeli-sosti-ektelesi-parallages\/#%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>\u03a4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b5\u03c5\u03ba\u03bf\u03bb\u03af\u03b1 \u03c9\u03c2 \u03c0\u03b1\u03b9\u03b4\u03af. \u0391\u03bb\u03bb\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c7\u03c1\u03cc\u03bd\u03c9\u03bd, \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ac, \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf. \u039f\u03b9 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03bb\u03bb\u03ac\u03bd\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03ba\u03b1\u03b2\u03bf\u03cd\u03ba\u03b9 \u03c7\u03b5\u03bb\u03ce\u03bd\u03b1\u03c2. \u0392\u03ad\u03b2\u03b1\u03b9\u03b1, \u03c9\u03c2 \u03c0\u03b1\u03b9\u03b4\u03af, \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bb\u03af\u03b3\u03b5\u03c2 \u03c4\u03b9\u03bc\u03c9\u03c1\u03af\u03b5\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2, \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0391\u03c1\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1, \u03cc\u03bc\u03c9\u03c2, \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b1\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03bd <strong>\u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03c4\u03bf \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c7\u03c9\u03c1\u03af\u03c2 <\/strong><strong>\u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1<\/strong><strong>.<\/strong> \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5, \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c5\u03ba\u03b1\u03b9\u03c1\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03b4\u03b9\u03ba\u03b1\u03b9\u03bf\u03bb\u03bf\u03b3\u03b7\u03bc\u03ad\u03bd\u03b1, \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03bf <strong>\u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac\u03c2 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd <\/strong>\u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf. \u03a7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ad\u03c3\u03bf \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (\u03ba\u03bf\u03c1\u03bc\u03cc\u03c2), \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03cc\u03c0\u03c9\u03c2 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/olumpiaki-mpara-lifter-20-kg-gymbeam.html\">\u03bc\u03c0\u03ac\u03c1\u03b1,<\/a>&nbsp;<a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\">\u03b4\u03af\u03c3\u03ba\u03bf\u03c5\u03c2<\/a>, <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\">kettlebell<\/a>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 goblet squat, \u03c4\u03b1 Bulgarian squat \u03ae \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9. \u03a4\u03cc\u03c3\u03bf \u03bf\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b8\u03b1 \u03b2\u03c1\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\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=\"5_%CE%BB%CF%8C%CE%B3%CE%BF%CE%B9_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>5 \u03bb\u03cc\u03b3\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 <strong>\u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, <\/strong>\u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03ae \u03c3\u03b1\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2. \u0395\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03bb\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ae \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf \u03be\u03b5\u03bd\u03bf\u03b4\u03bf\u03c7\u03b5\u03af\u03bf\u03c5. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 , \u03cc\u03c3\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03b5\u03bd \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9. \u0394\u03b7\u03bb\u03b1\u03b4\u03ae, \u03c3\u03c4\u03b7 <a href=\"https:\/\/3seaseurope.com\/romania-squats-bus-ticket-cluj-napoca\/\">\u03a1\u03bf\u03c5\u03bc\u03b1\u03bd\u03af\u03b1<\/a> (Cluj-Napoca) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd \u03b5\u03b9\u03c3\u03b9\u03c4\u03ae\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1 \u03bc\u03b1\u03b6\u03b9\u03ba\u03ae\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac\u03c2 \u03b1\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03bb\u03b5\u03c0\u03c4\u03ac. <strong>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u03a7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7<\/h3>\n\n\n\n<p>\u03a4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03bc\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b4\u03b5\u03be\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5. \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03c5\u03c7\u03b1\u03af\u03bf \u03cc\u03c4\u03b9 \u03b1\u03bd\u03ae\u03ba\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c4\u03c1\u03b9\u03ac\u03b8\u03bb\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 <strong>\u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd. <\/strong><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>\u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03c3\u03b1\u03c2 \u03b6\u03c9\u03ae, \u03b1\u03c6\u03bf\u03cd \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03af\u03b4\u03b9\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2. \u03a0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03b2\u03b1\u03c1\u03b9\u03ce\u03bd \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03c9\u03bd, \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03ba\u03ac\u03bb\u03b1\u03c2 \u03b1\u03bd\u03c4\u03af \u03c4\u03bf\u03c5 \u03b1\u03c3\u03b1\u03bd\u03c3\u03ad\u03c1 \u03ae \u03c4\u03bf \u03bc\u03ac\u03b6\u03b5\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03bf\u03bb\u03c5\u03b2\u03b9\u03bf\u03cd \u03c0\u03bf\u03c5 \u03ad\u03c0\u03b5\u03c3\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u039c\u03b1\u03b8\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03bc\u03c5\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd, <strong>\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd. <\/strong>\u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, <strong>\u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 <\/strong>\u03ba\u03b1\u03b9, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03ba\u03bf\u03c1\u03bc\u03cc, \u03b8\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf<strong>&nbsp;\u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. <\/strong><span style=\"color: #ff6600\">[3<\/span>]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg\" alt=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" class=\"wp-image-421141\" style=\"width:843px;height:562px\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1321187782-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u03a0\u03c1\u03bf\u03ac\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd<\/h3>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03ce\u03c3\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 <strong>\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-gimnasete-tous-gloutous-me-askiseis-somatos-varous\/\">\u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2<\/a><\/strong><strong>&nbsp;<a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-gimnasete-tous-gloutous-me-askiseis-somatos-varous\/\">\u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/a><\/strong>. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd. \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 100 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03ac\u03bb\u03bb\u03b5\u03c2, \u03c3\u03c5\u03c7\u03bd\u03ac \u03ac\u03c3\u03ba\u03bf\u03c0\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2. \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf <\/strong>\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ae \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03bd\u03c4\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b4\u03b5\u03ba\u03ac\u03b4\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03bf\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u0384\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-endinamosete-sximatisete-glutous-podia\/\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u03a3\u03c5\u03bd\u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c3\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1<\/h3>\n\n\n\n<p>\u03a4\u03b1 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c3\u03b9\u03b2\u03b1\u03c1\u03af\u03c3\u03c4\u03b5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03b4\u03bf\u03c3\u03c6\u03b1\u03b9\u03c1\u03b9\u03c3\u03c4\u03ad\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b1\u03af\u03ba\u03c4\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c7\u03cc\u03ba\u03b5\u03ca \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c4\u03bf\u03bc\u03bf \u03c0\u03bf\u03c5 \u03b4\u03b9\u03ac\u03b3\u03b5\u03b9 \u03ad\u03bd\u03b1\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf \u03b6\u03c9\u03ae\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03ae \u03c4\u03c9\u03bd \u03c0\u03b1\u03b9\u03ba\u03c4\u03ce\u03bd \u03bf\u03bc\u03b1\u03b4\u03b9\u03ba\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd. \u0393\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2, \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c0\u03c1\u03af\u03bd\u03c4\u03b5\u03c1, \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bc\u03b1 \u03b5\u03b9\u03c2 \u03cd\u03c8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03b9\u03c2 \u03bc\u03ae\u03ba\u03bf\u03c2, \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2. \u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae <strong>\u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c0\u03ae\u03b4\u03b7\u03c3\u03b7\u03c2<\/strong>. \u039a\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1 \u03ae \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 box jump \u03c4\u03bf\u03c5\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"670\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg\" alt=\"\u039f\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2\" class=\"wp-image-421156\" style=\"width:843px;height:503px\" title=\"\u039f\u03c6\u03ad\u03bb\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1124x670.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-400x239.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-1536x916.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1367872098-2048x1221.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u03a5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/h3>\n\n\n\n<p>\u039a\u03b1\u03b8\u03ce\u03c2 \u03bc\u03b1\u03b8\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, <strong>\u03b8\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 (\u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2) \u03c3\u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1, \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u039a\u03b1\u03b9 \u03c0\u03b9\u03c3\u03c4\u03ad\u03c8\u03c4\u03b5 \u03bc\u03b1\u03c2, \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2. \u0397 \u03ba\u03b1\u03bb\u03ae \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03bb\u03c5\u03b3\u03b9\u03c3\u03af\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b6\u03c9\u03ae. \u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u039a\u03b1\u03cd\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/h3>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c0\u03bf\u03bb\u03bb\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 <strong>\u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03ba\u03b1\u03cd\u03c3\u03b5\u03b9\u03c2 <\/strong>\u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1\u03bd \u03bc\u03cc\u03bd\u03bf \u03c3\u03cd\u03bd\u03b4\u03b5\u03c3\u03bc\u03bf. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03b5\u03c4\u03ac \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 (EPOC). \u0388\u03bd\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03c5\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bd%ce%b1-%ce%b5%cf%80%ce%b9%cf%84%ce%b1%cf%87%cf%8d%ce%bd%ce%b5%cf%84%ce%b5-%cf%84%ce%bf-%ce%bc%ce%b5%cf%84%ce%b1%ce%b2%ce%bf%ce%bb%ce%b9%cf%83%ce%bc%cf%8c-%ce%ba%ce%b1%ce%b9\/\">\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/a><\/strong> \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 72 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u0398\u03b1 \u03b5\u03ba\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/dieta-cardio-dinami-ti-einai-kalitero-apolia-varous\/\"><strong>\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg\" alt=\"K\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\" class=\"wp-image-421171\" style=\"width:843px;height:562px\" title=\"K\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%BF%CF%85%CF%82_%CE%BC%CF%85%CF%82_%CF%87%CF%81%CE%B7%CF%83%CE%B9%CE%BC%CE%BF%CF%80%CE%BF%CE%B9%CE%B5%CE%AF%CF%84%CE%B5_%CF%8C%CF%84%CE%B1%CE%BD_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 <strong>\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4o\u03c2. <\/strong>\u03a3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ae\u03c2, \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0391 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf overhead squat, \u03b8\u03b1 \u03b5\u03bc\u03c0\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2, \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03b5\u03c4\u03b5 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03c4\u03bf\u03c5\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 (quadriceps femoris)<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd (\u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03b9)<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 (\u03bc\u03ad\u03b3\u03b1\u03c2, \u03bc\u03ad\u03c3\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03ac\u03c3\u03c3\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c2)<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03bc\u03c0\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5<\/li>\n\n\n\n<li>\u03c4\u03bf\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c4\u03c1\u03b9\u03b3\u03c9\u03bd\u03b9\u03ba\u03cc \u03bc\u03c5 (adductor magnus)<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b1\u03c2 (triceps surae)<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 (DSS) \u03ae \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd (\u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03cd\u03b5\u03c2, \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03b4\u03b9\u03ac\u03c6\u03c1\u03b1\u03b3\u03bc\u03b1, \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03b5\u03bb\u03b9\u03ba\u03bf\u03cd \u03b5\u03b4\u03ac\u03c6\u03bf\u03c5\u03c2) <span style=\"color: #ff6600\">[7-8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b3, \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2<\/li>\n\n\n\n<li>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd (\u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"725\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" class=\"wp-image-421186\" style=\"width:843px;height:544px\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1124x725.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-1536x990.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-488252422-2048x1321.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%83%CF%89%CF%83%CF%84%CE%AC\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ac;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f \u03b4\u03c1\u03cc\u03bc\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf\u03c2. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03cc\u03b2\u03b1\u03b8\u03c1\u03bf \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b5\u03bd\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03b1\u03b8\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03cc\u03bb\u03bf\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03c3\u03ba\u03ad\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf. <strong>\u03a3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae, \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. <\/strong>\u039c\u03b7\u03bd \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2, \u03b5\u03bd\u03ce \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03b1 \u03c3\u03b9\u03b3\u03b1 \u03c3\u03b9\u03b3\u03b1 \u03b8\u03b1 \u03c6\u03bf\u03c1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b2\u03ac\u03c1\u03b7. \u0391\u03bb\u03bb\u03ac \u03bc\u03b7\u03bd \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1. \u0388\u03c7\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03b7 <strong>\u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c0\u03c1\u03bf\u03b7\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/poso-varos-na-sikwnete-gia-muiki-anaptuxi-dinami-i-apoleia-varous\/\"><strong>\u03a0\u03cc\u03c3\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \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, \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b5 \u03cc\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0386\u03bb\u03bb\u03c9\u03c3\u03c4\u03b5, \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03bb\u03ae \u03ce\u03c1\u03b1 \u03ae\u03c3\u03b1\u03c3\u03c1\u03b1\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03af \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03ae \u03c4\u03b7 \u03c3\u03c7\u03bf\u03bb\u03ae, \u03c0\u03c1\u03b9\u03bd \u03b5\u03c0\u03b9\u03c3\u03ba\u03b5\u03c6\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ae \u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c3\u03b1\u03c2. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 <strong>\u03be\u03c5\u03c0\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac jumping jacks \u03b3\u03b9\u03b1 2-3 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03ae \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf. \u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 cardio (\u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03ae \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1), \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u0391\u03c1\u03c7\u03b9\u03ba\u03ac, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03bc\u03c0\u03bb\u03b1\u03ba\u03bf\u03cd\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd.<\/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\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b6\u03b5\u03c3\u03c4\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5:<\/strong> \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1, \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03b5\u03bd\u03b5\u03bd\u03ae\u03bd\u03c4\u03b1 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03ad\u03c4\u03c3\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u03a4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ae \u03bd\u03b1 \u03c4\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5. \u039a\u03ac\u03bd\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u03a3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf\u03b9 \u03b3\u03bf\u03c6\u03bf\u03af \u03c3\u03b1\u03c2 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae:<\/strong> \u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03ae \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae\u03c1\u03b5\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03c0\u03cc\u03b4\u03b9 \u03ae \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03c1\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03c0\u03c1\u03ce\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03cd\u03ba\u03bb\u03bf.<\/li>\n\n\n\n<li>\u03a4\u03ad\u03bb\u03bf\u03c2, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd <a href=\"http:\/\/\u03a6\u03bf\u03c1\u03b7\u03c4\u03ac \u03a3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2\">\u03b9\u03bc\u03ac\u03bd\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 <\/strong>\u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 <strong>\u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/lastixa-kai-elathria\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf<\/a> <\/strong>\u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/33-askiseis-me-lastixa-padou\/\"><strong>30 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u0384\u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" class=\"wp-image-421201\" style=\"width:843px;height:562px\" title=\"\u03a0\u03ce\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSCF0197-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u03a4\u03b9 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ac\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h4>\n\n\n\n<p>\u0397 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03c3\u03c9\u03c3\u03c4\u03ce\u03bd \u03c0\u03b1\u03c0\u03bf\u03c5\u03c4\u03c3\u03b9\u03ce\u03bd. \u0393\u03b9\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1\u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03c4\u03b1 \u03c3\u03c4\u03b5\u03c1\u03b5\u03ac \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b5\u03c2 \u03c3\u03cc\u03bb\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7, \u03b1\u03c6\u03bf\u03cd <strong>\u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1. <\/strong>\u039a\u03b1\u03b9 \u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03bf\u03b2\u03b1\u03c1\u03bf\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2, \u03b5\u03c0\u03b5\u03bd\u03b4\u03cd\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03b1\u03bb\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03ac\u03c1\u03c3\u03b7\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1. \u0391\u03c5\u03c4\u03cc \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c3\u03c4\u03c1\u03ac\u03b3\u03b1\u03bb\u03bf, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03b1, \u03c0\u03b9\u03bf \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac squat. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03ac\u03bd\u03b5\u03c4\u03b1 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03c4\u03cd\u03c0\u03bf\u03c5 barefoot \u03ae \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03be\u03c5\u03c0\u03cc\u03bb\u03b7\u03c4\u03bf\u03b9. \u03a0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c5\u03c4\u03cc \u03c7\u03b1\u03c1\u03af\u03b6\u03b5\u03b9 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b5\u03c0\u03b1\u03c6\u03ae \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03af\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd, \u03c3\u03c5\u03bd\u03b5\u03c0\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<p>\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 <em>\u03c6\u03b9\u03bb\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf insta <\/em>\u03bc\u03b9\u03c3\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ba\u03c5\u03c1\u03c4\u03ae \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03c4\u03b9\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03bf \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b9\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c3\u03c4\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0388\u03bd\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc squat \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc. \u0388\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2, \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7, \u03ba\u03bb\u03c0. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd. \u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c3\u03c4\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03c0\u03b1\u03c1\u03ac 5 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c7\u03b5\u03b9\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03c0\u03b9\u03b1\u03af\u03b1 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1. \u0391\u03c2 \u03c1\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03c4\u03b9\u03ac \u03c3\u03c4\u03bf \u03c0\u03ce\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c3\u03c4\u03cc <strong>\u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0392\u03b1\u03c3\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac, \u03bc\u03b5 \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b5\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li>\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2. \u0388\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bb\u03ad\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03b2\u03b7\u03b3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9, \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc, \u03bc\u03b5 \u03c4\u03bf \u03b2\u03bb\u03ad\u03bc\u03bc\u03b1 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li>\u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ae \u03c3\u03c4\u03b1\u03c5\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\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\">\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u03a3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03cc\u03c1\u03b1\u03c4\u03b7 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1.<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03c3\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7 \u03b8\u03c9\u03c1\u03b1\u03ba\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03bc\u03bf\u03af\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03c6\u03af\u03be\u03b9\u03bc\u03bf \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.<\/li>\n\n\n\n<li>\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03cc\u03c0\u03bf\u03c5 \u03bf\u03b9 \u03b3\u03bf\u03c6\u03bf\u03af \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03cd\u03c8\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 (\u03c0\u03b9\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03b8\u03ad\u03c3\u03b7).<\/li>\n\n\n\n<li>\u039f \u03ac\u03be\u03bf\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ac\u03ba\u03c1\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u039c\u03b7\u03bd \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1.<\/li>\n\n\n\n<li>\u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03c7\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc 1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03bf. \u0394\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7.<\/li>\n\n\n\n<li>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03b9\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd.<\/li>\n\n\n\n<li>\u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b5\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03c3\u03b1\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li>\u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li>\u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c5\u03c0\u03cc \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf, \u03c3\u03c5\u03bd\u03b5\u03c7\u0384\u03ce\u03c2.<span style=\"color: #ff6600\"> [9]<\/span><\/li>\n<\/ul>\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\">\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03c2 \u03b4\u03cd\u03c4\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b2\u03bf\u03c5\u03c4\u03b9\u03ac.<\/li>\n\n\n\n<li>\u03a3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b1\u03bd\u03ac\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03ae.<\/li>\n\n\n\n<li>\u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\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\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03ba\u03c0\u03bd\u03ad\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b5\u03bd\u03ce \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7.<br><\/li>\n\n\n\n<li>\u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b2\u03b1\u03b8\u03b9\u03ac \u03b1\u03bd\u03ac\u03c3\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/zones-arsis-varon\">\u03b6\u03ce\u03bd\u03b7 \u03ac\u03c1\u03c3\u03b7\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd <\/a>\u03cc\u03c4\u03b1\u03bd \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1. \u0391\u03c5\u03c4\u03cc \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03c3\u03c6\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b8\u03b5\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03c3\u03b1\u03c2. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03c4\u03b7 \u03b3\u03b5\u03bc\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03ad\u03c1\u03b1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03bf <strong>\u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/strong> \u0391\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c4\u03bf\u03bc\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c3\u03b1\u03c2. \u039a\u03ac\u03c0\u03bf\u03b9\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03c6\u03b1\u03c1\u03b4\u03b9\u03ac \u03ae \u03c0\u03b9\u03bf \u03c3\u03c4\u03b5\u03bd\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7, \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03b9 \u03ac\u03bb\u03bb\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03bf\u03cd\u03bd \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2<em>.<\/em> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg\" alt=\"\u03a3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \" class=\"wp-image-421219\" style=\"width:843px;height:562px\" title=\"\u03a3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1421570796-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03c7\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<p>\u03a0\u03b9\u03b8\u03b1\u03bd\u03cc\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03b5\u03ba\u03b5\u03af\u03bd\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03bb\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. \u039f\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03af\u03c3\u03c4\u03b5\u03c5\u03b1\u03bd \u03b5\u03c3\u03c6\u03b1\u03bb\u03bc\u03ad\u03bd\u03b1 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ad\u03ba\u03b1\u03bd\u03b1\u03bd \u03bc\u03b9\u03c3\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03c2. \u0395\u03c5\u03c4\u03c5\u03c7\u03ce\u03c2, \u03c3\u03c4\u03b9\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03bc\u03b1\u03c2, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03af\u03be\u03b5\u03b9\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c2. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, <strong>\u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 <\/strong>(\u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03b3\u03b9\u03ae) \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c0\u03b1\u03c1\u03ac \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b5\u03c1\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b8\u03ad\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03bf\u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2. <\/strong><span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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_%CF%80%CE%B9%CE%BF_%CF%83%CF%85%CE%BD%CE%B7%CE%B8%CE%B9%CF%83%CE%BC%CE%AD%CE%BD%CE%B1_%CE%BB%CE%AC%CE%B8%CE%B7_%CF%80%CE%BF%CF%85_%CE%B3%CE%AF%CE%BD%CE%BF%CE%BD%CF%84%CE%B1%CE%B9_%CE%BA%CE%B1%CF%84%CE%AC_%CF%84%CE%B7%CE%BD_%CE%B5%CE%BA%CF%84%CE%AD%CE%BB%CE%B5%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%BA%CE%B1%CE%B8%CE%B9%CF%83%CE%BC%CE%AC%CF%84%CF%89%CE%BD_%CE%BA%CE%B1%CE%B9_%CF%80%CF%8E%CF%82_%CE%BD%CE%B1_%CF%84%CE%B1_%CE%B4%CE%B9%CE%BF%CF%81%CE%B8%CF%8E%CF%83%CE%B5%CF%84%CE%B5\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b4\u03b9\u03bf\u03c1\u03b8\u03ce\u03c3\u03b5\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2:<\/strong> \u03a4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03b8\u03c9\u03c1\u03b1\u03ba\u03b9\u03ba\u03ae\u03c2 \u03ae \u03c4\u03b7\u03c2 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03bf\u03af\u03c1\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03cc\u03c3\u03c4\u03bf\u03c2 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u039c\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u039c\u03b9\u03c3\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b9\u03c3\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03ad\u03bd\u03b1 \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b4\u03b5\u03c3\u03bc\u03b5\u03cd\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1. \u039c\u03b9\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.gr\/squat-wedge-block-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">squat wedge blocks<\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9:<\/strong> \u0391\u03c5\u03c4\u03cc \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03c0\u03cc \u03ba\u03b1\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ad\u03bc\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1, \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b5\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u0391\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2:<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf. \u039f\u03b9 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ce\u03c2.<\/li>\n\n\n\n<li><strong>\u0393\u03c5\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1:<\/strong> \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03ac\u03b8\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03b6\u03b7\u03bc\u03b9\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b4\u03ad\u03c3\u03bc\u03bf\u03c5\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c3\u03b1\u03c2, \u03b1\u03c3\u03ba\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03c4\u03ae \u03c0\u03af\u03b5\u03c3\u03b7. \u03a3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2. \u0388\u03bd\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/set-expander-duoband-gymbeam.html\"><strong>\u03b4\u03b9\u03b1\u03c3\u03c4\u03bf\u03bb\u03ad\u03b1\u03c2<\/strong><\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <span style=\"color: #ff6600\"><strong>\u03a4\u03b1<\/strong> <\/span><a href=\"https:\/\/gymbeam.gr\/blog\/lathi-pou-kanoun-oloi\/\"><strong>\u03bb\u03ac\u03b8\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03cc\u03bb\u03bf\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong><\/a><\/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=\"61096,51223,68977,74104,64681,64681,32659,51190,64675,51178,51160,51217,49009,28338,28338,36322,36310    \" ><\/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=\"%CE%9F%CE%B9_%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_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CE%BA%CE%B1%CE%B8%CE%B9%CF%83%CE%BC%CE%AC%CF%84%CF%89%CE%BD\"><\/span>\u039f\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ae \u03bc\u03b5 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03b7. \u0393\u03b9\u03b1 \u03ba\u03b1\u03b8\u03b5\u03bc\u03af\u03b1 \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 <strong>\u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7, \u03c4\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2.<\/strong> \u0398\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0388\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c3\u03c9\u03c3\u03c4\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7, \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \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=\"%CE%9A%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%BC%CE%B5_%CF%84%CE%BF_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CF%84%CE%BF%CF%85_%CF%83%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\"><\/span>\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Air Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b5\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0397 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u03a0\u03c1\u03bf\u03c3\u03ad\u03be\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b8\u03c9\u03c1\u03b1\u03ba\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u039f \u03ac\u03be\u03bf\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b1\u03ba\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03bf\u03bc\u03b1\u03bb\u03ac. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03c4\u03bf \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03bf \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, squat pumps, \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/drep.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\" class=\"wp-image-421253\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Air Squat \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b5\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0397 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u039f \u03ac\u03be\u03bf\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b1\u03ba\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ac\u03bb\u03bc\u03b1. \u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03ad\u03c0\u03b5\u03b9\u03c4\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03c4\u03bf \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03bf \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u03a3\u03c4\u03b7\u03bd \u03b5\u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ac\u03bb\u03bc\u03b1, \u03c4\u03c1\u03b1\u03b2\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u0384\u0384\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2  (Tuck jump).<\/li>\n\n\n\n<li><strong>\u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b5:<\/strong> \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/drep-s-vyskokem.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1;\" class=\"wp-image-421268\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Bulgarian Split Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ae \u03ad\u03bd\u03b1 \u03ba\u03bf\u03c5\u03c4\u03af \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03b1 \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03ac\u03bb\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae. \u03a3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0391\u03c6\u03bf\u03cd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1: <\/strong>\u039c\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2:<\/strong> Bulgarian Split Squat \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u039c\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/bulharske-drepy.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 Bulgarian squat;\" class=\"wp-image-421283\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 Bulgarian squat;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u039a\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03cc\u03bd\u03c4\u03c1\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03bc\u03b7\u03c1\u03bf\u03af \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ae \u03ba\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b9\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03b5\u03af\u03ba\u03bf\u03c3\u03b9 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03af\u03b3\u03bf \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b1\u03bd \u03b4\u03b5\u03bd \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b1 \u03b1\u03c6\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03ad\u03bc\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac, \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1: <\/strong>\u0391\u03bd\u03c4\u03bf\u03c7\u03ae \u03bc\u03b9\u03ba\u03c1\u03ae\u03c2 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2, \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc \u03b2\u03ac\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/wall-sit.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf;\" class=\"wp-image-421298\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u039a\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b5 \u03ba\u03bf\u03c5\u03c4\u03af<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039c\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af. \u0391\u03b3\u03b3\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \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 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\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, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u03a7\u03b1\u03bc\u03b7\u03bb\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u039a\u03ac\u03bd\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03bf\u03c5\u03c4\u03af, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf, \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, <a href=\"https:\/\/gymbeam.gr\/krikoi-gumnastikis-crossfit-gymbeam.html\">\u03ba\u03c1\u03af\u03ba\u03bf\u03c5\u03c2<\/a> \u03ae \u03ad\u03bd\u03b1\u03bd \u03b9\u03bc\u03ac\u03bd\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/drep-na-jedne-noze.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9;\" class=\"wp-image-421315\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9;\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9A%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%BC%CE%B5_%CE%B2%CE%AC%CF%81%CE%B7\"><\/span>\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u03a0\u03af\u03c3\u03c9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u03a0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03ba\u03b9\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 <a href=\"https:\/\/gymbeam.gr\/orthostatis-gia-mpares-baron-squat-stand-gymbeam.html\">\u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7 <\/a> (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03bb\u03b5\u03af\u03b4\u03b1\u03c2 \u03c3\u03b1\u03c2). \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 <a href=\"https:\/\/gymbeam.gr\/mpara-olumpiaki-eternal-power-gymbeam.html\">\u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bb\u03b1\u03b9\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1\u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0397 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03ac\u03c6\u03bf\u03b2\u03b1. \u039f \u03ac\u03be\u03bf\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b1\u03ba\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u038c\u03c4\u03b1\u03bd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03bc\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03b1\u03bd\u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u03a0\u03af\u03c3\u03c9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/powerbag-gymbeam.html\">powerbag<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/water-powerbag-gymbeam.html\">water powerbag<\/a>, \u03c0\u03af\u03c3\u03c9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/zadni.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\" class=\"wp-image-421332\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u039c\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong>\u03a0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03ba\u03b9\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 <a href=\"https:\/\/gymbeam.gr\/orthostatis-gia-mpares-baron-squat-stand-gymbeam.html\">\u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7 <\/a> (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03bb\u03b5\u03af\u03b4\u03b1\u03c2 \u03c3\u03b1\u03c2). \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 (\u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2). \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc, \u03b1\u03c6\u03b1\u03b9\u03c1\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u039f \u03ac\u03be\u03bf\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b1\u03ba\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac. \u038c\u03c4\u03b1\u03bd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03b8\u03b5\u03af \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong><br><br><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03bc\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1, \u0384\u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u039c\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03c1\u03b1\u03c4\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 Smith, Zercher squats.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/predni-drep.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\" class=\"wp-image-421347\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bulgarian Split Squat \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae. \u03a3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0391\u03c6\u03bf\u03cd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1: <\/strong>\u039c\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>Bulgarian squats\u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/ruthmizomeno-kettlebell-4-5-kg-gymbeam.html\">kettlebell<\/a> \u03ae \u03bc\u03c0\u03ac\u03c1\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u039c\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/bulharsky.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 Bulgarian squat;\" class=\"wp-image-421362\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 Bulgarian squat;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Sumo Squat \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bb\u03b1\u03b2\u03ae \u03ae \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03bd\u03b1 \u03ac\u03ba\u03c1\u03bf (\u03c4\u03bf \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5) \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ce\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u03a0\u03ac\u03c1\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03bf\u03ae \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0395\u03ba\u03c0\u03bd\u03ad\u03bf\u03bd\u03c4\u03b1\u03c2, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03b1\u03bd\u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u039a\u03b1\u03b8\u03b9\u03c3\u03bc\u03b1 sumo \u03bc\u03b5 kettlebell \u03ae \u03bc\u03b5  <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.gr\/water-powerball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">water powerball, <\/a>\u03ae \u03bc\u03b5 \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 (\u03c3\u03b5 \u03b4\u03cd\u03bf \u03ba\u03bf\u03c5\u03c4\u03b9\u03ac \u03ae <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\">\u03c0\u03ac\u03b3\u03ba\u03bf\u03c5\u03c2<\/a>), pump sumo squat.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong>\u0395\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/sumo.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 sumo squat;\" class=\"wp-image-421377\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 sumo squat;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 overhead <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 (\u03c0\u03b9\u03bf \u03bc\u03b9\u03ba\u03c1\u03cc \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae) \u03b5\u03c0\u03b9\u03bb\u03b5\u03b3\u03bc\u03ad\u03bd\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03bb\u03b5\u03af\u03b4\u03b1\u03c2 \u03c3\u03b1\u03c2). \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae \u03bb\u03b1\u03b2\u03ae. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2. \u039c\u03b7\u03bd \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c3\u03c9\u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u039f\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03ba\u03bb\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9, \u03bf \u03ba\u03bf\u03c1\u03bc\u03cc\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac. \u038c\u03c4\u03b1\u03bd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03b8\u03b5\u03af \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03bc\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1, \u0384\u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/strong>\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 overhead \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ae kettlebell.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03ce\u03bc\u03bf\u03c5\u03c2, \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/overhead.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bfverhead \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\" class=\"wp-image-421392\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bfverhead \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Goblet Squat \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/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 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ce\u03bc\u03c9\u03bd. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac (\u03c4\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b4\u03af\u03c3\u03ba\u03bf\u03c5) \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2<strong>. <\/strong><\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0395\u03bd\u03ce \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1:<\/strong>\u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03bc\u03b9\u03ba\u03c1\u03cc \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1, \u0384\u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae<\/strong> <strong>\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong><strong>: <\/strong>kettlebell \u03ae <a href=\"https:\/\/gymbeam.gr\/slam-ball-gymbeam.html\">slam ball<\/a> goblet squats.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5:<\/strong> \u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2023\/02\/goblet.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 goblet squat;\" class=\"wp-image-421407\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 goblet squat;\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%83%CE%B8%CE%AD%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%83%CF%84%CE%BF_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B7%CF%84%CE%B9%CE%BA%CF%8C_%CF%83%CE%B1%CF%82_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf <strong>\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ae \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ksekinisete-na-gimnazeste-se-parko\/\">\u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf<\/a><\/strong>. \u0391\u03c0\u03bb\u03ce\u03c2, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5. \u039f\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u0384\u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03c3\u03b5 \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7:<\/strong> \u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ae \u03bf\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bb\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2:<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u0384\u03c3\u03bf\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7: <\/strong>\u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4o\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/%ce%ba%ce%bb%ce%b1%cf%83%ce%b9%ce%ba%cf%8c-cardio-%ce%ae-hiit-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7-%cf%80%ce%bf%ce%b9%ce%b1-%ce%ba%ce%b1%ce%af%ce%b5%ce%b9-%cf%84%ce%bf\/\">HIIT<\/a>, Tabata \u03ae \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/12-askiseis-somatikou-varous\/\">\u0391\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 12 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3<\/a><span style=\"color: #ff6600\">\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%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>\u03a4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b5\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c4\u03bf \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 <strong>\u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd. <\/strong>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u039c\u03cc\u03bb\u03b9\u03c2 \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf Bulgarian squat, \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ae \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 sumo. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bd \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd\u03c2, \u03c0\u03bb\u03b1\u03ca\u03bd\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b1\u03c4\u03b5 \u03bd\u03ad\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2, \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, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03bf\u03af \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7; \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b1\u03c0\u03b1\u03bd\u03c4\u03b7\u03b8\u03b5\u03af \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf. \u0398\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd Bulgarian, \u03c4\u03c9\u03bd front squats \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b1\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd sumo.<\/p>\n","protected":false},"author":129,"featured_media":421132,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2771],"tags":[6515,6419,6431,7259],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-432399","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag-squats-el","9":"tag-6419","10":"tag-6431","11":"tag-7259","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>K\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1: \u039f\u03c6\u03ad\u03bb\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ae 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\u03bf\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Drepy-FB-.png\",\"datePublished\":\"2023-05-04T07:49:54+00:00\",\"dateModified\":\"2025-04-02T09:09:41+00:00\",\"description\":\"\u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 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