{"id":484433,"date":"2023-10-10T10:54:01","date_gmt":"2023-10-10T08:54:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484433"},"modified":"2025-01-16T12:58:50","modified_gmt":"2025-01-16T11:58:50","slug":"mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/","title":{"rendered":"\u039c\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c4\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03bc\u03c0\u03cc\u03b4\u03b9\u03bf \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc, \u03c0\u03b9\u03bf \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03cc \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03c3\u03ce\u03bc\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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#%CE%9F%CE%B9_10_%CE%BC%CE%B5%CE%B3%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CE%B3%CF%8D%CF%81%CF%89_%CE%B1%CF%80%CF%8C_%CF%84%CE%B7%CE%BD_%CE%B5%CE%BD%CE%B4%CF%85%CE%BD%CE%AC%CE%BC%CF%89%CF%83%CE%B7_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD\" title=\"\u039f\u03b9 10 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\">\u039f\u03b9 10 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#1_%CE%9C%CF%8C%CE%BD%CE%BF_%CE%BF%CE%B9_%CE%B3%CF%85%CE%BD%CE%B1%CE%AF%CE%BA%CE%B5%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%BF%CF%85%CE%BD_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD\" title=\"1. \u039c\u03cc\u03bd\u03bf \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\">1. \u039c\u03cc\u03bd\u03bf \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#2_%CE%97_%CE%B5%CE%BD%CE%B4%CF%85%CE%BD%CE%AC%CE%BC%CF%89%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CE%B8%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BF%CE%B7%CE%B8%CE%AE%CF%83%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CF%88%CE%B5%CF%84%CE%B5_%CE%BB%CE%AF%CF%80%CE%BF%CF%82_%CF%83%CE%B5_%CE%B1%CF%85%CF%84%CE%AE_%CF%84%CE%B7%CE%BD_%CF%80%CE%B5%CF%81%CE%B9%CE%BF%CF%87%CE%AE_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B4%CE%B5%CE%AF%CF%87%CE%BD%CE%B5%CF%84%CE%B5_%CF%80%CE%B9%CE%BF_%CE%B1%CE%B4%CF%8D%CE%BD%CE%B1%CF%84%CE%BF%CE%B9\" title=\"2. \u0397 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf\u03b9\">2. \u0397 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf\u03b9<\/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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#3_%CE%9F_%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%CF%8C%CF%82_%CF%84%CF%81%CF%8C%CF%80%CE%BF%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B4%CF%85%CE%BD%CE%B1%CE%BC%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B5%CE%BA%CF%84%CE%B5%CE%BB%CF%8E%CE%BD%CF%84%CE%B1%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%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=\"3. \u039f \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\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\">3. \u039f \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\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<\/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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#4_%CE%A4%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B7_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\" title=\"4. \u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2\">4. \u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#5_%CE%9C%CE%AF%CE%B1_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B1%CF%81%CE%BA%CE%B5%CF%84%CE%AE_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\" title=\"5. \u039c\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2\">5. \u039c\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#6_%CE%9F_%CE%BC%CF%8C%CE%BD%CE%BF%CF%82_%CF%84%CF%81%CF%8C%CF%80%CE%BF%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%83%CE%B7%CE%BC%CE%B5%CE%B9%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%80%CF%81%CF%8C%CE%BF%CE%B4%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BC%CE%AD%CF%83%CF%89_%CF%84%CE%B7%CF%82_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%B1_%CF%86%CE%BF%CF%81%CF%84%CE%AF%CE%B1\" title=\"6. \u039f \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1\">6. \u039f \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1<\/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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#7_%CE%94%CE%B5%CE%BD_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%B5%CE%B9_%CE%BB%CF%8C%CE%B3%CE%BF%CF%82_%CE%BD%CE%B1_%CE%B1%CE%BB%CE%BB%CE%AC%CE%BE%CE%B5%CF%84%CE%B5_%CF%84%CE%BF_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CF%80%CE%BF%CF%85_%CE%AD%CF%87%CE%B5%CF%84%CE%B5_%CE%BF%CF%81%CE%AF%CF%83%CE%B5%CE%B9\" title=\"7. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bf\u03c1\u03af\u03c3\u03b5\u03b9\">7. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bf\u03c1\u03af\u03c3\u03b5\u03b9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#8_%CE%9C%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CE%BB%CE%BB%CE%AC%CE%BE%CE%B5%CF%84%CE%B5_%CE%B5%CE%BD%CF%84%CE%B5%CE%BB%CF%8E%CF%82_%CF%84%CE%BF_%CF%83%CF%87%CE%AE%CE%BC%CE%B1_%CF%84%CE%BF%CF%85%CF%82\" title=\"8. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2\">8. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2<\/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\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#9_%CE%A0%CF%81%CE%B9%CE%BD_%CE%B1%CF%80%CF%8C_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CF%8C_%CE%BD%CE%B1_%CE%B1%CF%86%CE%B9%CE%B5%CF%81%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CF%8C_%CF%87%CF%81%CF%8C%CE%BD%CE%BF_%CF%83%CE%B5_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7%CF%82\" title=\"9. \u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2\">9. \u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#10_%CE%91%CE%BD_%CE%BF%CE%B9_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CE%AF_%CF%83%CE%B1%CF%82_%CE%B4%CE%B5%CE%BD_%CF%80%CE%BF%CE%BD%CE%AC%CE%BD%CE%B5_%CF%84%CE%B7%CE%BD_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B7_%CE%BC%CE%AD%CF%81%CE%B1_%CE%B1%CE%BA%CF%8C%CE%BC%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%8C%CF%84%CE%B1%CE%BD_%CE%BA%CE%AC%CE%B8%CE%B5%CF%83%CF%84%CE%B5_%CE%B7_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%AE%CF%84%CE%B1%CE%BD_%CE%AC%CF%83%CE%BA%CE%BF%CF%80%CE%B7\" title=\"10. \u0391\u03bd \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c0\u03bf\u03bd\u03ac\u03bd\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae\u03c4\u03b1\u03bd \u03ac\u03c3\u03ba\u03bf\u03c0\u03b7\">10. \u0391\u03bd \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c0\u03bf\u03bd\u03ac\u03bd\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae\u03c4\u03b1\u03bd \u03ac\u03c3\u03ba\u03bf\u03c0\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/mithoi-sxetika-me-tis-askiseis-gloutwn-pou-stekontai-empodio-se-ena-pio-dinato-kai-pio-sfriggilo-swma\/#%CE%A0%CE%BF%CE%B9%CE%B5%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039f\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b4\u03b9\u03b1\u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1. \u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b1\u03b2\u03ac\u03bb\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b1\u03ba\u03cc\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b1\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b3\u03bf\u03b7\u03c4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b8\u03b1\u03c1\u03c1\u03c5\u03bd\u03c4\u03b9\u03ba\u03cc. <strong>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c0\u03bf\u03c5 \u03b2\u03b1\u03c3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.<\/strong> \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c8\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03cd\u03c2, \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03b1\u03c6\u03ae\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b5\u03c3\u03c6\u03b1\u03bb\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03bd\u03c4\u03b9\u03bb\u03ae\u03c8\u03b5\u03b9\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%9F%CE%B9_10_%CE%BC%CE%B5%CE%B3%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%BF%CE%B9_%CE%BC%CF%8D%CE%B8%CE%BF%CE%B9_%CE%B3%CF%8D%CF%81%CF%89_%CE%B1%CF%80%CF%8C_%CF%84%CE%B7%CE%BD_%CE%B5%CE%BD%CE%B4%CF%85%CE%BD%CE%AC%CE%BC%CF%89%CF%83%CE%B7_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD\"><\/span>\u039f\u03b9 10 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03c5\u03ac\u03c1\u03b9\u03b8\u03bc\u03bf\u03b9 \u03bc\u03cd\u03b8\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03bb\u03ac\u03b8\u03b7 \u03b5\u03bd\u03c4\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c5\u03c0\u03bf\u03bd\u03bf\u03bc\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. \u0391\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bd\u03bf\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c0\u03bf\u03b9\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03b7\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03cd\u03c1\u03b7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03af\u03b1. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c8\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bd\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%9C%CF%8C%CE%BD%CE%BF_%CE%BF%CE%B9_%CE%B3%CF%85%CE%BD%CE%B1%CE%AF%CE%BA%CE%B5%CF%82_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%BF%CF%85%CE%BD_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD\"><\/span>1. \u039c\u03cc\u03bd\u03bf \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bd\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ae \u03c4\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae hip thrust. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03ac\u03c0\u03bf\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bf\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b5\u03c3\u03c6\u03b1\u03bb\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b9\u03c3\u03c7\u03c5\u03c1\u03b9\u03c3\u03bc\u03cc \u03cc\u03c4\u03b9 \u03bf\u03b9 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/\">\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03b4\u03c1\u03b9\u03ba\u03ae \u03c5\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7. <strong>\u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03af \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03ac\u03c0\u03bf\u03c8\u03b7.<\/strong> \u039a\u03b1\u03c4\u03b1\u03c4\u03ac\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03bf\u03c1\u03b8\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1 \u03ae \u03c4\u03bf \u03bc\u03ac\u03b6\u03b5\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03b5\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c3\u03c4\u03b9\u03bb\u03cc \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf\u03b9 \u03b1\u03bd\u03b5\u03c0\u03c4\u03c5\u03b3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd <strong>\u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af, \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1, \u03bd\u03b1 \u03c0\u03b7\u03b4\u03ae\u03be\u03bf\u03c5\u03bd \u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03ac\u03c7\u03c5\u03bd\u03c3\u03b7, \u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03c5\u03ba\u03b9\u03bd\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/strong> \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2. <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>\u0395\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03c3\u03c4\u03b5, \u03b5\u03c0\u03af\u03c3\u03b7\u03c2, \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bf\u03c0\u03c9\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03bb\u03ac\u03bd\u03bf; \u0398\u03b1 \u03c4\u03b9\u03c2 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 blog.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg\" alt=\"\u03a0\u03bf\u03b9\u03bf\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5;\" class=\"wp-image-430592\" style=\"width:843px;height:562px\" title=\"\u03a0\u03bf\u03b9\u03bf\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1350565731-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%97_%CE%B5%CE%BD%CE%B4%CF%85%CE%BD%CE%AC%CE%BC%CF%89%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CE%B8%CE%B1_%CF%83%CE%B1%CF%82_%CE%B2%CE%BF%CE%B7%CE%B8%CE%AE%CF%83%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CF%88%CE%B5%CF%84%CE%B5_%CE%BB%CE%AF%CF%80%CE%BF%CF%82_%CF%83%CE%B5_%CE%B1%CF%85%CF%84%CE%AE_%CF%84%CE%B7%CE%BD_%CF%80%CE%B5%CF%81%CE%B9%CE%BF%CF%87%CE%AE_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CE%B4%CE%B5%CE%AF%CF%87%CE%BD%CE%B5%CF%84%CE%B5_%CF%80%CE%B9%CE%BF_%CE%B1%CE%B4%CF%8D%CE%BD%CE%B1%CF%84%CE%BF%CE%B9\"><\/span>2. \u0397 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03b4\u03cd\u03bd\u03b1\u03c4\u03bf\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c6\u03b9\u03be\u03ae \u03c4\u03bf\u03c5\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03c9\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03bd \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7 \u03bb\u03b9\u03c0\u03bf\u03b1\u03bd\u03b1\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c6\u03b1\u03b9\u03c1\u03ad\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1. \u0397 \u03b9\u03b4\u03ad\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<strong> \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2,<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03ba\u03bf\u03b9\u03bd\u03cc\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd <a href=\"https:\/\/gymbeam.gr\/blog\/stomach-crunches-sit-ups\/\">\u03ba\u03bf\u03b9\u03bb\u03b9\u03ac<\/a> \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0397 \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bc\u03b9\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1\u03c2.<\/strong> \u0394\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/thermidiko-ellima\/\">\u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1,<\/a> \u03cc\u03c0\u03bf\u03c5 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03c5\u03c0\u03b5\u03c1\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03c7\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. <strong>\u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03c9\u03b8\u03b5\u03af, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03cc\u03c4\u03b9 \u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03c7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03c3\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03ae \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af, \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03b3\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2.<\/strong> \u0395\u03bd\u03ce \u03b7 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 100 \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 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03b4\u03c5\u03bd\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae, \u03b4\u03b5\u03bd \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ac \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03c3\u03b5\u03b3\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03b2\u03ae\u03bc\u03b1, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/apla-vasika-stoixeia\/\">\u0391\u03c0\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2: \u0398\u03b1 \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc.<\/a><\/strong><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg\" alt=\"\u0397 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2\" class=\"wp-image-430610\" title=\"\u0397 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%9F_%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%CF%8C%CF%82_%CF%84%CF%81%CF%8C%CF%80%CE%BF%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B4%CF%85%CE%BD%CE%B1%CE%BC%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B5%CE%BA%CF%84%CE%B5%CE%BB%CF%8E%CE%BD%CF%84%CE%B1%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%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>3. \u039f \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\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<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03bd\u03ce \u03bf\u03b9 \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, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03bf\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 glute bridges \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03ae \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 HIIT, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03ad\u03be\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b5\u03af\u03c4\u03b5. \u038c\u03c0\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b1\u03bc\u03b5 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2, <strong>\u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2<\/strong> <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03cc\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1. \u0391\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03ad\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03bf\u03af \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/varoi-akron\">\u03b2\u03ac\u03c1\u03b7<\/a> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ae \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf. \u0391\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u03b1\u03c0\u03bb\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ae \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 <strong>\u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 <a href=\"https:\/\/gymbeam.gr\/altires\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\">kettlebells<\/a> <\/strong>\u03ae \u03bc\u03b9\u03b1\u03c2 \u03c6\u03bf\u03c1\u03c4\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/olumpiaki-mpara-lifter-150-cm-gymbeam.html\">\u03bc\u03c0\u03ac\u03c1\u03b1\u03c2<\/a> <\/strong>\u03bc\u03b5 <strong><a href=\"https:\/\/gymbeam.gr\/diskos-barous-competition-gymbeam.html\">\u03b4\u03af\u03c3\u03ba\u03bf\u03c5\u03c2 \u03ac\u03c1\u03c3\u03b7\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd<\/a><\/strong>. &nbsp;\u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf, \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03bd\u03ad\u03b1 \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bd \u03bf\u03b9 <strong>\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c5\u03b8\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2.<\/strong> \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf, \u03b8\u03b1 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ae\u03c2. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \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<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5. \u03a4\u03bf \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/poso-varos-na-sikwnete-gia-muiki-anaptuxi-dinami-i-apoleia-varous\/\">\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, \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%CE%A4%CE%B1_%CE%BA%CE%B1%CE%B8%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B7_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\"><\/span>4. \u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03bf\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c7\u03c4\u03af\u03c3\u03b9\u03bc\u03bf \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2; \u0398\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03b1\u03bc\u03b5 \u03bc\u03b9\u03b1<a href=\"https:\/\/gymbeam.gr\/protein-just-whey-1000-g-gymbeam.html\"> \u03c3\u03ba\u03cc\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a> \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03b8\u03b1 \u03b1\u03c0\u03b1\u03bd\u03c4\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03c4\u03b1 \u00ab\u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1\u00bb. \u0391\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd. <strong>\u03a4\u03b1<\/strong> <strong>\u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1<\/strong> <strong>\u03b4\u03b5\u03bd \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03cc\u03c3\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03cc\u03c3\u03bf \u03b8\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1\u03c4\u03b5.<\/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\">\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03a7 Hip Thrusts: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039f\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03bf\u03bd\u03b5\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b1\u03bd \u03c4\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \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 <\/strong>\u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b1\u03bd \u03cc\u03c4\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c6\u03b7\u03ba\u03b1\u03bd \u03bc\u03cc\u03bd\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03bf\u03b4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03bc\u03b9\u03c3\u03cc \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2. \u03a0\u03b9\u03b8\u03b1\u03bd\u03cc\u03bd \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c6\u03c9\u03bd\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c3\u03b5\u03af\u03c2 \u03bf\u03b9 \u03af\u03b4\u03b9\u03bf\u03b9 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd \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.<span style=\"color: #ff6600\"> [4]<\/span><\/li>\n\n\n\n<li><strong>\u038c\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c7\u03c4\u03af\u03c3\u03b9\u03bc\u03bf \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c4\u03b1 hip thrusts \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/strong> \u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03b9\u03c2 \u03c6\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 \u03c9\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c0\u03bf\u03c8\u03b7\u03c2 \u03cc\u03c3\u03bf \u03c4\u03bf \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9, \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1, \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2. \u03a9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<span style=\"color: #993300\"> [4]<\/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>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \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. \u0395\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03b3\u03b9\u03b1\u03c4\u03af \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac, \u03c4\u03cc\u03c4\u03b5 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\">\u039a\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<\/a><\/strong><\/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=\"28324,28936,28186,64393,42481,58726,36328,53680,51208,74104,49009\" ><\/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=\"5_%CE%9C%CE%AF%CE%B1_%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B1%CF%81%CE%BA%CE%B5%CF%84%CE%AE_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%AC%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CF%8D%CF%82\"><\/span>5. \u039c\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03c1\u03af\u03b1 \u03bc\u03ad\u03c1\u03b7: \u03c4\u03bf\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf, \u03c4\u03bf\u03bd \u03bc\u03b5\u03c3\u03b1\u03af\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf \u03bc\u03c5 (musculus gluteus maximus, medius \u03ba\u03b1\u03b9 minimus), \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03b5\u03b9 \u03c3\u03b5 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. \u03a9\u03c2 \u03b5\u03ba \u03c4\u03bf\u03cd\u03c4\u03bf\u03c5, \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03af\u03b8\u03b1\u03bd\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b1\u03c1\u03ba\u03b5\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c4\u03c1\u03b9\u03ce\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd<strong>. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03b7 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \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 \u03b8\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf \u03bc\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd<\/strong>: <a href=\"https:\/\/gymbeam.gr\/blog\/hip-thrust-%ce%b7-%ce%ba%ce%b1%ce%bb%cf%8d%cf%84%ce%b5%cf%81%ce%b7-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-%ce%b3%ce%b9%ce%b1-%cf%84%ce%ad%ce%bb%ce%b5%ce%b9%ce%bf%cf%85%cf%82-%ce%b3%ce%bb%ce%bf%cf%85\/\">hip thrust<\/a>, \u03b2\u03b1\u03b8\u03b9\u03ac \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03ac \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, kickbacks \u03c3\u03b5 \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1, \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5.<\/li>\n\n\n\n<li><strong>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03bd \u03bc\u03b5\u03c3\u03b1\u03af\u03bf \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf \u03bc\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd:<\/strong> \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ae \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2, \u03c0\u03bb\u03b1\u03ca\u03bd\u03ad\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/set-apo-lasticha-antistasis-booty-band-beast-pink.html\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1<\/a>, \u03c0\u03bb\u03b1\u03ca\u03bd\u03ac leg raises \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9.<\/li>\n\n\n\n<li><strong>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf \u03bc\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd:<\/strong> \u03c0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5 \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 \u03ae \u03c4\u03c1\u03bf\u03c7\u03b1\u03bb\u03af\u03b1, \u03c0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, glut bridges \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03c0\u03af\u03c3\u03c9 \u03b4\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 Bulgarian split squat. <span style=\"color: #ff6600\">[5-6]<\/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><strong>\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 2-3 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2,<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 hip thrusts, \u03bf\u03b9 \u03c1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/33-askiseis-me-lastixa-padou\/\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a>, \u03cc\u03c0\u03c9\u03c2 \u03b2\u03ac\u03b4\u03b9\u03c3\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, clamshells, glute bridges \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bb\u03bb\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c9\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 &#8220;burnout&#8221;.<\/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 \u03b1\u03bd\u03c4\u03bb\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/apoktiste-sfixtous-gloutous-xoris-varh\/\">\u0391\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c6\u03b9\u03c7\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b2\u03ac\u03c1\u03b7. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/a><\/strong><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg\" alt=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2\" class=\"wp-image-430862\" title=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Virag-februar-2-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%9F_%CE%BC%CF%8C%CE%BD%CE%BF%CF%82_%CF%84%CF%81%CF%8C%CF%80%CE%BF%CF%82_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CF%83%CE%B7%CE%BC%CE%B5%CE%B9%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%80%CF%81%CF%8C%CE%BF%CE%B4%CE%BF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BC%CE%AD%CF%83%CF%89_%CF%84%CE%B7%CF%82_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%BC%CE%B5%CE%B3%CE%AC%CE%BB%CE%B1_%CF%86%CE%BF%CF%81%CF%84%CE%AF%CE%B1\"><\/span>6. \u039f \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 <strong>\u03c4\u03b1\u03c7\u03b5\u03af\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2<\/strong> (\u03bb\u03b5\u03c5\u03ba\u03ad\u03c2, \u03c4\u03cd\u03c0\u03bf\u03c5 1) \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc<strong> \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03b2\u03c1\u03b1\u03b4\u03b5\u03af\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2<\/strong> (\u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b5\u03c2, \u03c4\u03cd\u03c0\u03bf\u03c5 2).<\/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>\u039f\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c4\u03b1\u03c7\u03b5\u03af\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 <strong>\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ae \u03c3\u03b5 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2<\/strong> \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4, \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ae \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03ba\u03bf\u03c5\u03c4\u03af.<\/li>\n\n\n\n<li>\u039f\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03b2\u03c1\u03b1\u03b4\u03b5\u03af\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2, \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03c0\u03c1\u03bf\u03c3\u03b5\u03b3\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1<strong> \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03c6\u03bf\u03c1\u03c4\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03c9\u03bd.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd; \u0394\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03bf \u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9. \u0391\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03c7\u03c9\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03af\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \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. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03b9\u03bf \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0395\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 2-3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/strong>, \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c5\u03c7\u03cc\u03bd \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 24-72 \u03ce\u03c1\u03b5\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03b5\u03c0\u03bf\u03c5\u03bb\u03c9\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2.<span style=\"color: #ff6600\"> [7-8]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%CE%94%CE%B5%CE%BD_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%B5%CE%B9_%CE%BB%CF%8C%CE%B3%CE%BF%CF%82_%CE%BD%CE%B1_%CE%B1%CE%BB%CE%BB%CE%AC%CE%BE%CE%B5%CF%84%CE%B5_%CF%84%CE%BF_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CF%80%CE%BF%CF%85_%CE%AD%CF%87%CE%B5%CF%84%CE%B5_%CE%BF%CF%81%CE%AF%CF%83%CE%B5%CE%B9\"><\/span>7. \u0394\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bf\u03c1\u03af\u03c3\u03b5\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03cd\u03c1\u03b7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b5\u03bb\u03b8\u03cc\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03bd \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b1\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03cc\u03c1\u03b9\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ac\u03b5\u03b9, \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03ae\u03c0\u03c9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b5\u03bd\u03ac \u03c3\u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Y\u03c0\u03bf\u03b4\u03b5\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7\u03c2.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03cc\u03c1\u03bf, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b9\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03bf\u03cd\u03bd \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03b7\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03ba\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b5\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03bf\u03cd\u03bd \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03af\u03b5\u03c3\u03b7\u03c2, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03c0\u03bb\u03ad\u03bf\u03bd \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b5\u03c1\u03b1\u03b9\u03c4\u03ad\u03c1\u03c9 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<strong> \u0391\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 (\u03c4\u03bf \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03c4\u03ac 10%) \u03ae \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b2\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c0\u03c1\u03b9\u03bd \u03c5\u03b9\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03bb\u03cc \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03b1\u03bd \u03b4\u03b5\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03b9\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03cc\u03c4\u03b5 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03b7\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ftiaksete-poiotiko-programma-2\/\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/a><\/strong>;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2;\" class=\"wp-image-430878\" style=\"width:843px;height:562px\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1392963845-2048x1365.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=\"8_%CE%9C%CE%B5_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CF%84%CF%89%CE%BD_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CF%8E%CE%BD_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%B1%CE%BB%CE%BB%CE%AC%CE%BE%CE%B5%CF%84%CE%B5_%CE%B5%CE%BD%CF%84%CE%B5%CE%BB%CF%8E%CF%82_%CF%84%CE%BF_%CF%83%CF%87%CE%AE%CE%BC%CE%B1_%CF%84%CE%BF%CF%85%CF%82\"><\/span>8. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03a4\u03b6\u03ad\u03bd\u03b9\u03c6\u03b5\u03c1 \u039b\u03cc\u03c0\u03b5\u03b6, \u03b8\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2; \u0394\u03c5\u03c3\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b1 \u03b1\u03bb\u03b7\u03b8\u03ad\u03c2. <strong>\u03a4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b5\u03b3\u03b3\u03b5\u03bd\u03ad\u03c2 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 \u03c3\u03b1\u03c2, \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c4\u03ac\u03c3\u03b7 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd.<\/strong> \u038c\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9, \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b3\u03b5\u03bd\u03bd\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03c3\u03bc\u03b9\u03bb\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03b5\u03bd\u03ce \u03ac\u03bb\u03bb\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03cc\u03c0\u03bf \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1, \u03b2\u03b1\u03c3\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7 \u03b3\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03ae. \u039f \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03af\u03ba\u03c4\u03c5\u03c0\u03bf \u03c3\u03c4\u03bf\u03bd \u03c3\u03c9\u03bc\u03b1\u03c4\u03cc\u03c4\u03c5\u03c0\u03cc \u03c3\u03b1\u03c2.<span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03c0\u03b9\u03bc\u03b5\u03bb\u03ce\u03c2 hip thrusts, \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03ae \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5\u03c2. <strong>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03c7\u03b8\u03bf\u03cd\u03bd<\/strong>. \u0391\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c0\u03b9\u03bf \u03c3\u03c6\u03b9\u03c7\u03c4\u03bf\u03cd\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03bc\u03b9\u03bb\u03b5\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03bf\u03cd\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/proteini-oi-leitourgies-i-sinistomeni-proslipsi-oi-piges-trofimon-kai-ta-simptomata-aneparkias\/\">\u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2<\/a> (1,4-2 g \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2), \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2<strong><a href=\"https:\/\/gymbeam.gr\/blog\/online-metritis\/\"> \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03c1\u03b7\u03c4\u03ae \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac.<\/a><\/strong><\/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 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03cc\u03bb\u03b1 \u03cc\u03c3\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03bc\u03b9\u03bb\u03b5\u03bc\u03c9\u03bd\u03ad\u03bd\u03bf\u03c5 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03bf \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf:<strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-endinamosete-sximatisete-glutous-podia\/\"> \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\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<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg\" alt=\"\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2;\" class=\"wp-image-430893\" style=\"width:843px;height:563px\" title=\"\u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1327659723-2048x1366.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=\"9_%CE%A0%CF%81%CE%B9%CE%BD_%CE%B1%CF%80%CF%8C_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CF%8C_%CE%BD%CE%B1_%CE%B1%CF%86%CE%B9%CE%B5%CF%81%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CF%83%CE%B7%CE%BC%CE%B1%CE%BD%CF%84%CE%B9%CE%BA%CF%8C_%CF%87%CF%81%CF%8C%CE%BD%CE%BF_%CF%83%CE%B5_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B5%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7%CF%82\"><\/span>9. \u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-size: 1rem\">\u03a3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03bd\u03b1 \u03b4\u03b5\u03b9 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c3\u03c7\u03bf\u03bb\u03b7\u03b8\u03bf\u03cd\u03bd \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0391\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03ba\u03cc, \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03c0\u03ad\u03bd\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5<a href=\"https:\/\/gymbeam.gr\/lastixa-kai-elathria\"> \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 <strong>\u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03bf\u03c5\u03bd \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/strong> \u03a9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b2\u03b1\u03b8\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ae \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5,<strong> \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03b6\u03b5\u03c3\u03c4\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03c3\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<\/strong>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ae \u03b4\u03cd\u03bf \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03be\u03b5\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03ae \u03b1\u03c0\u03bb\u03ce\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03b4\u03b5\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03c6\u03ac\u03c3\u03b7, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf \u03b3\u03b9\u03b1 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1.<span style=\"color: #ff6600\"> [11]<\/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=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\t\" class=\"wp-image-430908\" style=\"width:843px;height:560px\" title=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%91%CE%BD_%CE%BF%CE%B9_%CE%B3%CE%BB%CE%BF%CF%85%CF%84%CE%BF%CE%AF_%CF%83%CE%B1%CF%82_%CE%B4%CE%B5%CE%BD_%CF%80%CE%BF%CE%BD%CE%AC%CE%BD%CE%B5_%CF%84%CE%B7%CE%BD_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B7_%CE%BC%CE%AD%CF%81%CE%B1_%CE%B1%CE%BA%CF%8C%CE%BC%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BC%CF%8C%CE%BD%CE%BF_%CF%8C%CF%84%CE%B1%CE%BD_%CE%BA%CE%AC%CE%B8%CE%B5%CF%83%CF%84%CE%B5_%CE%B7_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_%CE%AE%CF%84%CE%B1%CE%BD_%CE%AC%CF%83%CE%BA%CE%BF%CF%80%CE%B7\"><\/span>10. \u0391\u03bd \u03bf\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03c0\u03bf\u03bd\u03ac\u03bd\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03c1\u03b1, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae\u03c4\u03b1\u03bd \u03ac\u03c3\u03ba\u03bf\u03c0\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03bf \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03b7&nbsp; \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03cc\u03b4\u03b5\u03b9\u03be\u03b7 \u03bc\u03b9\u03b1\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0391\u03bd \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03c7\u03b8\u03b5\u03c3\u03b9\u03bd\u03ad\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03c4\u03b7\u03ba\u03b1\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac. \u0395\u03c5\u03c4\u03c5\u03c7\u03ce\u03c2, \u03b1\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03bc\u03cd\u03b8\u03bf\u03c2. <strong>\u039f \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03c9\u03c2 DOMS<\/strong> (Delayed Onset Muscle Soreness), <strong>\u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 12-24 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03c4\u03bf \u03bc\u03c5\u03ca\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2.<\/strong> \u0397 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03b1\u03b9\u03c4\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03b9\u03ba\u03c1\u03bf\u03c1\u03c9\u03b3\u03bc\u03ad\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03bd\u03ad\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03ae \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \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<p>\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03bf \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae <strong>\u03b7 \u03b3\u03b5\u03bd\u03b5\u03c4\u03b9\u03ba\u03ae \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc.<\/strong> \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bf \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c3\u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03b1\u03bd\u03bf\u03bc\u03bf\u03b9\u03cc\u03c4\u03c5\u03c0\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03bf \u03ad\u03bd\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf, \u03b5\u03bd\u03ce \u03bf \u03ac\u03bb\u03bb\u03bf\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03bc\u03af\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03c5\u03c3\u03c6\u03bf\u03c1\u03af\u03b1. <span style=\"color: #ff6600\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03af \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03bf\u03bd\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03be\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1 \u03cc\u03c4\u03b9 \u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03b9\u03c4\u03af\u03b1 \u03c4\u03bf\u03c5 DOMS, \u03b4\u03b5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03c1\u03bf\u03cb\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7. \u0386\u03bb\u03bb\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ae \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2, \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c1\u03cc\u03bb\u03bf \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae.<\/strong> <span style=\"color: #ff6600\">[14]<\/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 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03b5\u03c1\u03b3\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bb\u03cd\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03c0\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pistoli-masaz-gia-anagenisi\/\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03cc\u03bb\u03b9 \u03bc\u03b1\u03c3\u03ac\u03b6 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03b1;<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B5%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03ad\u03c7\u03c1\u03b9 \u03c4\u03ce\u03c1\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b1\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5\u03c2 \u03b2\u03b1\u03b8\u03b9\u03ac \u03c1\u03b9\u03b6\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2. \u0395\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03b9\u03bb\u03cc\u03c4\u03b1\u03bd \u03c3\u03c4\u03b7 \u03bb\u03b1\u03bd\u03b8\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c3\u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03c3\u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2. <strong>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c6\u03bf\u03cd \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c0\u03c4\u03c5\u03b3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/strong> \u03a3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b7\u03bd \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 hip thrust \u03ae \u03bf\u03b9 \u03c1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b4\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af \u03ba\u03b1\u03b9 \u03b4\u03ce\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2. \u0391\u03bd \u03b5\u03c0\u03b9\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03b8\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03b1 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b5\u03af\u03c4\u03b5.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03bc\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ba\u03c5\u03c1\u03af\u03b1\u03c1\u03c7\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf. \u0398\u03b1 \u03b4\u03b9\u03b5\u03c5\u03c1\u03cd\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>\u039f\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 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03ba\u03bf\u03b9\u03bd\u03cc\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ba\u03cc\u03c3\u03bc\u03bf \u03c4\u03bf\u03c5 fitness. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03ad\u03c6\u03c4\u03bf\u03c5\u03bd \u03b8\u03cd\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bc\u03cd\u03b8\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b1\u03c6\u03bf\u03c1\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03b5 \u03bb\u03ac\u03b8\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bf\u03b4\u03af\u03c3\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc \u03c4\u03bf\u03c5\u03c2. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c8\u03b5\u03b9 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b8\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03bf\u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/p>\n","protected":false},"author":129,"featured_media":430657,"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":[6455,6431,6935,7259],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484433","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag--el","9":"tag-6431","10":"tag-6935","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>\u039c\u03cd\u03b8\u03bf\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 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