{"id":473534,"date":"2023-05-24T20:27:52","date_gmt":"2023-05-24T18:27:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=473534"},"modified":"2023-08-29T09:52:54","modified_gmt":"2023-08-29T07:52:54","slug":"6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/","title":{"rendered":"6 \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#1_%CE%91%CE%A5%CE%9E%CE%97%CE%A3%CE%A4%CE%95_%CE%A4%CE%97%CE%9D_%CE%A0%CE%A1%CE%9F%CE%A3%CE%9B%CE%97%CE%A8%CE%97_%CE%A0%CE%A1%CE%A9%CE%A4%CE%95%CE%AA%CE%9D%CE%97%CE%A3\" title=\"1. \u0391\u03a5\u039e\u0397\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a0\u03a1\u03a9\u03a4\u0395\u03aa\u039d\u0397\u03a3\">1. \u0391\u03a5\u039e\u0397\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a0\u03a1\u03a9\u03a4\u0395\u03aa\u039d\u0397\u03a3<\/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\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#2_%CE%A0%CE%A1%CE%9F%CE%A0%CE%9F%CE%9D%CE%97%CE%A3%CE%97_%CE%93%CE%99%CE%91_%CE%A3%CE%A7%CE%97%CE%9C%CE%91%CE%A4%CE%99%CE%A3%CE%9C%CE%9F_%CE%9C%CE%A5%CE%AA%CE%9A%CE%97%CE%A3_%CE%9C%CE%91%CE%96%CE%91%CE%A3_%CE%9A%CE%91%CE%99_%CE%9F%CE%A7%CE%99_%CE%93%CE%99%CE%91_%CE%91%CE%A0%CE%A9%CE%9B%CE%95%CE%99%CE%91_%CE%9B%CE%99%CE%A0%CE%9F%CE%A5%CE%A3\" title=\"2. \u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u0399\u0391 \u03a3\u03a7\u0397\u039c\u0391\u03a4\u0399\u03a3\u039c\u039f \u039c\u03a5\u03aa\u039a\u0397\u03a3 \u039c\u0391\u0396\u0391\u03a3 \u039a\u0391\u0399 \u039f\u03a7\u0399 \u0393\u0399\u0391 \u0391\u03a0\u03a9\u039b\u0395\u0399\u0391 \u039b\u0399\u03a0\u039f\u03a5\u03a3\">2. \u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u0399\u0391 \u03a3\u03a7\u0397\u039c\u0391\u03a4\u0399\u03a3\u039c\u039f \u039c\u03a5\u03aa\u039a\u0397\u03a3 \u039c\u0391\u0396\u0391\u03a3 \u039a\u0391\u0399 \u039f\u03a7\u0399 \u0393\u0399\u0391 \u0391\u03a0\u03a9\u039b\u0395\u0399\u0391 \u039b\u0399\u03a0\u039f\u03a5\u03a3<\/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\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#3_%CE%9C%CE%95%CE%99%CE%A9%CE%A3%CE%A4%CE%95_%CE%A4%CE%97%CE%9D_%CE%A0%CE%A1%CE%9F%CE%A3%CE%9B%CE%97%CE%A8%CE%97_%CE%A5%CE%94%CE%91%CE%A4%CE%91%CE%9D%CE%98%CE%A1%CE%91%CE%9A%CE%A9%CE%9D\" title=\"3. \u039c\u0395\u0399\u03a9\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a5\u0394\u0391\u03a4\u0391\u039d\u0398\u03a1\u0391\u039a\u03a9\u039d\">3. \u039c\u0395\u0399\u03a9\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a5\u0394\u0391\u03a4\u0391\u039d\u0398\u03a1\u0391\u039a\u03a9\u039d<\/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\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#4_%CE%9A%CE%91%CE%A4%CE%91%CE%9D%CE%91%CE%9B%CE%A9%CE%A3%CE%A4%CE%95_%CE%A5%CE%93%CE%99%CE%97_%CE%9B%CE%99%CE%A0%CE%91%CE%A1%CE%91\" title=\"4. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u03a5\u0393\u0399\u0397 \u039b\u0399\u03a0\u0391\u03a1\u0391\">4. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u03a5\u0393\u0399\u0397 \u039b\u0399\u03a0\u0391\u03a1\u0391<\/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\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#5_%CE%9A%CE%91%CE%A4%CE%91%CE%9D%CE%91%CE%9B%CE%A9%CE%A3%CE%A4%CE%95_%CE%9C%CE%95%CE%A4%CE%A1%CE%99%CE%91_%CE%A0%CE%9F%CE%A3%CE%9F%CE%A4%CE%97%CE%A4%CE%91_%CE%98%CE%95%CE%A1%CE%9C%CE%99%CE%94%CE%A9%CE%9D\" title=\"5. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u039c\u0395\u03a4\u03a1\u0399\u0391 \u03a0\u039f\u03a3\u039f\u03a4\u0397\u03a4\u0391 \u0398\u0395\u03a1\u039c\u0399\u0394\u03a9\u039d\">5. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u039c\u0395\u03a4\u03a1\u0399\u0391 \u03a0\u039f\u03a3\u039f\u03a4\u0397\u03a4\u0391 \u0398\u0395\u03a1\u039c\u0399\u0394\u03a9\u039d<\/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\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/#6_%CE%9A%CE%91%CE%9D%CE%A4%CE%95_%CE%91%CE%95%CE%A1%CE%9F%CE%92%CE%99%CE%9A%CE%97_%CE%93%CE%99%CE%91_%CE%9D%CE%91_%CE%9A%CE%91%CE%A8%CE%95%CE%A4%CE%95_%CE%9B%CE%99%CE%A0%CE%9F%CE%A3_%CE%9F%CE%A7%CE%99_%CE%98%CE%95%CE%A1%CE%9C%CE%99%CE%94%CE%95%CE%A3\" title=\"6. \u039a\u0391\u039d\u03a4\u0395 \u0391\u0395\u03a1\u039f\u0392\u0399\u039a\u0397 \u0393\u0399\u0391 \u039d\u0391 \u039a\u0391\u03a8\u0395\u03a4\u0395 \u039b\u0399\u03a0\u039f\u03a3, \u039f\u03a7\u0399 \u0398\u0395\u03a1\u039c\u0399\u0394\u0395\u03a3\">6. \u039a\u0391\u039d\u03a4\u0395 \u0391\u0395\u03a1\u039f\u0392\u0399\u039a\u0397 \u0393\u0399\u0391 \u039d\u0391 \u039a\u0391\u03a8\u0395\u03a4\u0395 \u039b\u0399\u03a0\u039f\u03a3, \u039f\u03a7\u0399 \u0398\u0395\u03a1\u039c\u0399\u0394\u0395\u03a3<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039a\u03c5\u03c1\u03af\u03b5\u03c2 \u03bc\u03bf\u03c5, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03af\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ae \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>\u03c4\u03b7\u03c2 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.<\/strong> \u03a0\u03bf\u03bb\u03bb\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1 bodybuilding \u03ba\u03b1\u03b9 fitness, \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b5\u03c5\u03b8\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ac\u03bd\u03c4\u03c1\u03b5\u03c2, \u03bb\u03ad\u03bd\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03c3\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, <strong>\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 <\/strong>\u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03ce\u03bd. <em>\u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03ad\u03c3\u03b5\u03b9\u03c2. <\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7. \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03be\u03c5\u03c0\u03bd\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2, \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03c7\u03b8\u03bf\u03cd\u03bd. \u038c\u03bc\u03c9\u03c2, <strong>\u03b7 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae<\/strong>. \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03af\u03b1 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. \u0394\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 <strong>6 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2,<\/strong> \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03be\u03b5\u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03c0\u03c4\u03ae \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae <strong>\u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03cd\u03c3\u03b7\u03c2 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%91%CE%A5%CE%9E%CE%97%CE%A3%CE%A4%CE%95_%CE%A4%CE%97%CE%9D_%CE%A0%CE%A1%CE%9F%CE%A3%CE%9B%CE%97%CE%A8%CE%97_%CE%A0%CE%A1%CE%A9%CE%A4%CE%95%CE%AA%CE%9D%CE%97%CE%A3\"><\/span>1. \u0391\u03a5\u039e\u0397\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a0\u03a1\u03a9\u03a4\u0395\u03aa\u039d\u0397\u03a3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u039c\u03b7 \u03c6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7! \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03bd\u03b4\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03b5 1,5 \u03ae 2 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1<\/strong> \u03b1\u03bd\u03ac 0,5 \u03ba\u03b9\u03bb\u03ac \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. <em>\u039d\u03b1\u03b9, \u03c3\u03c9\u03c3\u03c4\u03ac<\/em>! <\/p>\n\n<p>\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2, \u03c0\u03bf\u03c5 <strong>\u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ad\u03bc\u03b5\u03c4\u03b1\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2<\/strong>, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1. \u0395\u03ac\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c4\u03bf \u03bd\u03b9\u03ce\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c0\u03ac\u03c3\u03b5\u03b9 \u03c4\u03bf \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9. \u038c\u03bc\u03c9\u03c2, <strong>\u03c0\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae;<\/strong> \u03a0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 300 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b3\u03b9\u03b1 \u03bc\u03af\u03b1 \u03c5\u03b3\u03b9\u03ae \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 68 \u03ba\u03b9\u03bb\u03ce\u03bd. <\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/&#x424;&#x43E;&#x442;&#x43E;-5-2-1124x749.jpg\" alt=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" class=\"wp-image-273752\" width=\"843\" height=\"562\" title=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" \/><\/figure><\/div>\n\n<p><em>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd<\/em>, \u03bc\u03af\u03b1 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b7 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03b4\u03cc\u03c3\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd (0,36 g \u03b1\u03bd\u03ac 0,5 kg \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2) 5 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, <strong>\u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 <strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03cd\u03c3\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/strong>. \u0391\u03c5\u03c4\u03cc \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9, \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03ad\u03c8\u03b7\u03c2, \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03bd\u03bf\u03bc\u03ae\u03c2 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd, \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, <strong><em>\u0398\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u0395\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03a4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd (TEF)<\/em><\/strong>.<\/p>\n\n<p><strong>\u0397 \u0398\u03b5\u03c1\u03bc\u03b9\u03ba\u03ae \u0395\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03a4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd (TEF)<\/strong> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b1\u03c0\u03b1\u03bd\u03ac\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7. \u03a4\u03bf TEF \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10%, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b1\u03bd \u03bb\u03ac\u03b2\u03bf\u03c5\u03bc\u03b5 3000 kcal \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 300 kcal \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03c9\u03bd<strong> \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03b9\u03ce\u03bd \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7\u03c2, \u03c0\u03ad\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ae\u03c2.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%A0%CE%A1%CE%9F%CE%A0%CE%9F%CE%9D%CE%97%CE%A3%CE%97_%CE%93%CE%99%CE%91_%CE%A3%CE%A7%CE%97%CE%9C%CE%91%CE%A4%CE%99%CE%A3%CE%9C%CE%9F_%CE%9C%CE%A5%CE%AA%CE%9A%CE%97%CE%A3_%CE%9C%CE%91%CE%96%CE%91%CE%A3_%CE%9A%CE%91%CE%99_%CE%9F%CE%A7%CE%99_%CE%93%CE%99%CE%91_%CE%91%CE%A0%CE%A9%CE%9B%CE%95%CE%99%CE%91_%CE%9B%CE%99%CE%A0%CE%9F%CE%A5%CE%A3\"><\/span>2. \u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u0393\u0399\u0391 \u03a3\u03a7\u0397\u039c\u0391\u03a4\u0399\u03a3\u039c\u039f \u039c\u03a5\u03aa\u039a\u0397\u03a3 \u039c\u0391\u0396\u0391\u03a3 \u039a\u0391\u0399 \u039f\u03a7\u0399 \u0393\u0399\u0391 \u0391\u03a0\u03a9\u039b\u0395\u0399\u0391 \u039b\u0399\u03a0\u039f\u03a5\u03a3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u03a4\u03bf \u03bd\u03b1 \u03c3\u03c0\u03b1\u03c4\u03b1\u03bb\u03ac\u03c4\u03b5 \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, <strong>\u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/strong>. \u0391\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03b9\u03bf <strong>\u03c0\u03bf\u03bb\u03cd\u03c0\u03bb\u03bf\u03ba\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03bf\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, \u03bf\u03b9 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b5\u03bc\u03c0\u03c1\u03bf\u03c3\u03b8\u03bf\u03bb\u03b1\u03af\u03bc\u03b9\u03b5\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c3\u03b1\u03c2 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03b4\u03b9\u03b5\u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/strong> \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b1\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\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b1\u03c2. \u0395\u03c3\u03c4\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c3\u03b5<strong> 5 \u03bc\u03b5 8 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/strong><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" width=\"843\" title=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" \/><\/figure><\/div>\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 15 &#8211; 20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong>.<\/p>\n\n<p><em>\u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03bc\u03af\u03b1\u03c2 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03af\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.<\/strong><\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"28621,30162,29080,30248,36058,49009,46021,36310,48997\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%9C%CE%95%CE%99%CE%A9%CE%A3%CE%A4%CE%95_%CE%A4%CE%97%CE%9D_%CE%A0%CE%A1%CE%9F%CE%A3%CE%9B%CE%97%CE%A8%CE%97_%CE%A5%CE%94%CE%91%CE%A4%CE%91%CE%9D%CE%98%CE%A1%CE%91%CE%9A%CE%A9%CE%9D\"><\/span>3. \u039c\u0395\u0399\u03a9\u03a3\u03a4\u0395 \u03a4\u0397\u039d \u03a0\u03a1\u039f\u03a3\u039b\u0397\u03a8\u0397 \u03a5\u0394\u0391\u03a4\u0391\u039d\u0398\u03a1\u0391\u039a\u03a9\u039d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><em>\u0389\u03be\u03b5\u03c1\u03b5\u03c2 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c6\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b5\u03b4\u03ce, \u03ad\u03c4\u03c3\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9<\/em>; \u039d\u03b1\u03b9, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 <strong>\u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd <\/strong>&#8211; \u03cc\u03c7\u03b9 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2, \u03b1\u03bb\u03bb\u03ac <strong>\u03c3\u03c4\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03c0\u03bf\u03c5 \u03bf \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac<\/strong> \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03b5\u03cd\u03bf\u03c5\u03bd. \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b7 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03bc\u03b1\u03c2. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u039a\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, <strong>\u03c3\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7: 2 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/strong> \u039f\u03b9 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03bf\u03b9 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc <strong>\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b5\u03c1\u03b9\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03c6\u03c5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2<\/strong>. \u03a4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b1\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03c0\u03b5\u03af\u03bd\u03b1\u03c2. <\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" width=\"843\" title=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" \/><\/figure><\/div>\n\n<p>\u0388\u03bd\u03b1 \u03ba\u03b1\u03bb\u03cc \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 <strong>1,5 g \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03b1\u03bd\u03ac 0,5 \u03ba\u03b9\u03bb\u03ac \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c1\u03b1\u03c2,<\/strong> \u03ae 1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03bf \u03b1\u03bd\u03ac 0,5 kg \u03b1\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b7 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03bf. \u03a4\u03b9\u03c2 \u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ba\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 <strong>\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03c3\u03b5 0,75 \u03bc\u03b5 1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03bf \u03b1\u03bd\u03ac 0,5 kg \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%CE%9A%CE%91%CE%A4%CE%91%CE%9D%CE%91%CE%9B%CE%A9%CE%A3%CE%A4%CE%95_%CE%A5%CE%93%CE%99%CE%97_%CE%9B%CE%99%CE%A0%CE%91%CE%A1%CE%91\"><\/span>4. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u03a5\u0393\u0399\u0397 \u039b\u0399\u03a0\u0391\u03a1\u0391<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u03a0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd, <strong>\u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2.<\/strong> \u03a9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03b4\u03b5\u03bd \u03c7\u03ac\u03bd\u03bf\u03c5\u03bd \u03bc\u03cc\u03bd\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03b1\u03bb\u03bb\u03ac <strong>\u03c7\u03ac\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b1\u03bb\u03bb\u03b9\u03ac \u03c4\u03bf\u03c5\u03c2,<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03bc\u03bf\u03c1\u03c6\u03b9\u03ac \u03c4\u03c9\u03bd \u03bd\u03c5\u03c7\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b4\u03ad\u03c1\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2. \u03a4\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b4\u03bf\u03bc\u03ae\u03c2 \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03bf\u03c2,<\/strong> \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03bf <strong>\u03c0\u03cc\u03c3\u03bf \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf\u03c2 \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9\u03c2 \u03cc\u03c4\u03b9 \u03b5\u03af\u03c3\u03b1\u03b9. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u039a\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 <strong>0,5 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03b1\u03bd\u03ac 0,5 \u03ba\u03b9\u03bb\u03ac \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2,<\/strong> \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03af\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1, \u03c0\u03bf\u03c5 \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 68 \u03ba\u03b9\u03bb\u03ac, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9 68 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03c4\u03c1\u03bf\u03c6\u03af\u03bc\u03c9\u03bd, \u03ce\u03c3\u03c4\u03b5 <strong>\u03bd\u03b1 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd<\/strong> (\u03c9\u03bc\u03ad\u03b3\u03b1 3, \u03c9\u03bc\u03ad\u03b3\u03b1 6, \u03bb\u03b9\u03c0\u03b1\u03c1\u03ac \u03bf\u03be\u03ad\u03b1, \u03bc\u03bf\u03bd\u03bf\u03b1\u03ba\u03cc\u03c1\u03b5\u03c3\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03af\u03c0\u03b7).  <\/p>\n\n<p>\u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac <strong>\u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c5\u03b3\u03b9\u03b5\u03b9\u03bd\u03ce\u03bd \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd:<\/strong> \u03c3\u03bf\u03bb\u03bf\u03bc\u03cc\u03c2, \u03c3\u03b1\u03c1\u03b4\u03ad\u03bb\u03b5\u03c2, \u03ba\u03b1\u03c1\u03cd\u03b4\u03b9\u03b1, \u03bb\u03b9\u03bd\u03ac\u03c1\u03b9, \u03c3\u03c0\u03cc\u03c1\u03bf\u03b9 Chia, \u03ba\u03b1\u03c1\u03cd\u03b4\u03b9\u03b1 \u039c\u03b1\u03ba\u03b1\u03bd\u03c4\u03ac\u03bc\u03b9\u03b1, \u03b1\u03b2\u03bf\u03ba\u03ac\u03bd\u03c4\u03bf, \u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf, \u03bb\u03ac\u03b4\u03b9 \u03ba\u03ac\u03bd\u03bd\u03b1\u03b2\u03b7\u03c2,\u03ba\u03c1\u03cc\u03ba\u03bf\u03b9 \u03b1\u03c5\u03b3\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bb\u03ac\u03b4\u03b9 \u03ba\u03b1\u03c1\u03cd\u03b4\u03b1\u03c2. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%CE%9A%CE%91%CE%A4%CE%91%CE%9D%CE%91%CE%9B%CE%A9%CE%A3%CE%A4%CE%95_%CE%9C%CE%95%CE%A4%CE%A1%CE%99%CE%91_%CE%A0%CE%9F%CE%A3%CE%9F%CE%A4%CE%97%CE%A4%CE%91_%CE%98%CE%95%CE%A1%CE%9C%CE%99%CE%94%CE%A9%CE%9D\"><\/span>5. \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u03a4\u0395 \u039c\u0395\u03a4\u03a1\u0399\u0391 \u03a0\u039f\u03a3\u039f\u03a4\u0397\u03a4\u0391 \u0398\u0395\u03a1\u039c\u0399\u0394\u03a9\u039d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03b5 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c0\u03ac\u03b3\u03bf, \u03b5\u03bd\u03ce \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03bd\u03b1 \u03bf\u03b9\u03ba\u03bf\u03b4\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03ae &#8220;\u03c7\u03c1\u03c5\u03c3\u03ae \u03c4\u03bf\u03bc\u03ae&#8221; \u03c3\u03b1\u03c2<\/strong>. \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b9\u03ba\u03b1\u03bd\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd, \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03b5\u03cd\u03bf\u03c5\u03bd \u03c9\u03c2 <strong>\u03ba\u03b1\u03cd\u03c3\u03b9\u03bc\u03bf \u03c3\u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ce\u03bd<\/strong>, \u03b1\u03bb\u03bb\u03ac \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. <\/p>\n\n<p>\u0394\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 <strong>\u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac,<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c9\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03bc\u03b1\u03b6\u03af.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u039c\u0391\u039a\u03a1\u039f\u0398\u03a1\u0395\u03a0\u03a4\u0399\u039a\u0391 \u03a3\u03a5\u03a3\u03a4\u0391\u03a4\u0399\u039a\u0391<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0393\u03a1\u0391\u039c\u039c\u0391\u03a1\u0399\u0391 \u0391\u039d\u0391 0,5 \u039a\u0399\u039b\u0391 \u03a3\u03a9\u039c\u0391\u03a4\u0399\u039a\u039f\u03a5 \u0392\u0391\u03a1\u039f\u03a5\u03a3<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0398\u0395\u03a1\u039c\u0399\u0394\u0395\u03a3 \u0391\u039d\u0391 \u0393\u03a1\u0391\u039c\u039c\u0391\u03a1\u0399\u039f<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0398\u0395\u03a1\u039c\u0399\u0394\u0395\u03a3 \u0393\u0399\u0391 \u039a\u0391\u03a4\u0391\u039d\u0391\u039b\u03a9\u03a3\u0397<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p class=\"has-text-align-center\"><em>\u0394\u03b5\u03af\u03b3\u03bc\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 68 \u03ba\u03b9\u03bb\u03ce\u03bd<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p class=\"has-text-align-left\">\u0398\u03c5\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5, <strong>\u03b4\u03b5\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1<\/strong>. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1 \u03b5\u03bd\u03ce \u03ba\u03b1\u03af\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2. \u039c\u03af\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03bb\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b7 <strong>\u03c3\u03c9\u03c3\u03c4\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/strong>, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. \u0391\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b1\u03c2.<\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" class=\"wp-image-273766\" width=\"843\" height=\"562\" title=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%9A%CE%91%CE%9D%CE%A4%CE%95_%CE%91%CE%95%CE%A1%CE%9F%CE%92%CE%99%CE%9A%CE%97_%CE%93%CE%99%CE%91_%CE%9D%CE%91_%CE%9A%CE%91%CE%A8%CE%95%CE%A4%CE%95_%CE%9B%CE%99%CE%A0%CE%9F%CE%A3_%CE%9F%CE%A7%CE%99_%CE%98%CE%95%CE%A1%CE%9C%CE%99%CE%94%CE%95%CE%A3\"><\/span>6. \u039a\u0391\u039d\u03a4\u0395 \u0391\u0395\u03a1\u039f\u0392\u0399\u039a\u0397 \u0393\u0399\u0391 \u039d\u0391 \u039a\u0391\u03a8\u0395\u03a4\u0395 \u039b\u0399\u03a0\u039f\u03a3, \u039f\u03a7\u0399 \u0398\u0395\u03a1\u039c\u0399\u0394\u0395\u03a3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>\u0388\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03bb\u03ac\u03b8\u03b7<\/strong> \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9, \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03ba\u03ac\u03c8\u03bf\u03c5\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ae\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 <strong>\u03c3\u03c9\u03c3\u03c4\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03bf\u03c5\u03bc\u03b5 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/strong>, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03af\u03b5\u03b9 \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bb\u03af\u03c0\u03bf\u03c2. \u0391\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc, \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <strong>\u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2<\/strong> <strong>(\u0397\u0399\u0399\u03a4)<\/strong>. \u0393\u03b9\u03b1\u03c4\u03af; \u0393\u03b9\u03b1\u03c4\u03af \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03c4\u03b5\u03af \u03cc\u03c4\u03b9 \u03b7 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03c9\u03c2 \u03ba\u03b1\u03cd\u03c3\u03b9\u03bc\u03bf. \u039a\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03bd\u03b9\u03ba\u03b7\u03c6\u03cc\u03c1\u03bf\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2. <\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" width=\"843\" title=\"6 &#x3A3;&#x3C5;&#x3BC;&#x3B2;&#x3BF;&#x3C5;&#x3BB;&#x3AD;&#x3C2; &#x3C0;&#x3C9;&#x3C2; &#x3BD;&#x3B1; &#x3BC;&#x3B5;&#x3B9;&#x3CE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3BF; &#x3C3;&#x3C9;&#x3BC;&#x3B1;&#x3C4;&#x3B9;&#x3BA;&#x3CC; &#x3BB;&#x3AF;&#x3C0;&#x3BF;&#x3C2; &#x3BA;&#x3B1;&#x3B9; &#x3BD;&#x3B1; &#x3B1;&#x3C5;&#x3BE;&#x3AE;&#x3C3;&#x3B5;&#x3C4;&#x3B5; &#x3C4;&#x3B7; &#x3BC;&#x3C5;&#x3CA;&#x3BA;&#x3AE; &#x3BC;&#x3AC;&#x3B6;&#x3B1; &#x3C4;&#x3B1;&#x3C5;&#x3C4;&#x3CC;&#x3C7;&#x3C1;&#x3BF;&#x3BD;&#x3B1;\" \/><\/figure><\/div>\n\n<p>\u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 3 \u03ad\u03c9\u03c2 5 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c3\u03b1\u03c2 <strong>\u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1, \u03b3\u03b9\u03b1 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/strong> \u0394\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03b5\u03af \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03b1\u03cd\u03c3\u03b7, \u03ad\u03c9\u03c2 \u03cc\u03c4\u03bf\u03c5 \u03bf\u03b9 \u03c0\u03b1\u03bb\u03bc\u03bf\u03af \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc, \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03bd\u03b1 <strong>\u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf<\/strong>. \u0394\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b4\u03b5\u03bd \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0397 \u0397\u0399\u0399\u03a4 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03cc\u03bc\u03c9\u03c2 \u03b4\u03b5\u03bd \u03c0\u03c1\u03bf\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1. \u0397 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 <strong>1-3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong> \u0395\u03ac\u03bd \u03bd\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u0397\u0399\u0399\u03a4 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c4\u03bf\u03bd\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2, \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7. <\/p>\n\n<p>\u03a0\u03c9\u03c2 \u03c3\u03b1\u03c2 \u03c6\u03ac\u03bd\u03b7\u03ba\u03b1\u03bd \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2; \u039c\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03bc\u03b1\u03c2 \u03c4\u03b7 \u03b3\u03bd\u03ce\u03bc\u03b7 \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b1 \u03c3\u03c7\u03cc\u03bb\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, <strong>\u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03ba\u03bf\u03b9\u03bd\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf<\/strong>. <\/p>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 6 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1. \u039b\u03cd\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03bc\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1! <\/p>\n","protected":false},"author":25,"featured_media":165191,"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":[2774],"tags":[6371,7187,7439],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-473534","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diaita-kai-ugieinos-tropos-zois","8":"tag-6371","9":"tag-7187","10":"tag-7439","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 6 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03bc\u03ac\u03b6\u03b1. \u039b\u03cd\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03bc\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/6-simvoules-pos-na-meiwsete-to-swmatiko-lipos-kai-na-auxhsete-ti-muiiki-maza-tautoxrona\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c0\u03c9\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf 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