{"id":494450,"date":"2023-09-13T09:45:46","date_gmt":"2023-09-13T07:45:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=494450"},"modified":"2023-09-13T09:45:52","modified_gmt":"2023-09-13T07:45:52","slug":"13-korifaies-askiseis-gia-tous-koiliakous","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/","title":{"rendered":"13 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2"},"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\/13-korifaies-askiseis-gia-tous-koiliakous\/#%CE%A0%CF%89%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2;\">\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#13_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82\" title=\"13 \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\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2\">13 \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\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#1_Sit-Ups\" title=\"1. Sit-Ups\">1. Sit-Ups<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#2_V-Ups\" title=\"2. V-Ups\">2. V-Ups<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#3_%CE%91%CF%83%CE%BA%CE%B7%CF%83%CE%B7_Hollow_Hold\" title=\"3. \u0391\u03c3\u03ba\u03b7\u03c3\u03b7 Hollow Hold\">3. \u0391\u03c3\u03ba\u03b7\u03c3\u03b7 Hollow Hold<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#4_Sprinter_Crunch\" title=\"4. Sprinter Crunch\">4. Sprinter Crunch<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#5_%CE%91%CE%BD%CE%AC%CF%80%CE%BF%CE%B4%CE%BF_Crunch\" title=\"5. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03bf Crunch\">5. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03bf Crunch<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#6_Mountain_Climber\" title=\"6. Mountain Climber\">6. Mountain Climber<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#7_%CE%91%CE%BB%CF%84%CE%AE%CF%81%CE%B1%CF%82_Russian_Twist\" title=\"7. \u0391\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 Russian Twist\">7. \u0391\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 Russian Twist<\/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\/13-korifaies-askiseis-gia-tous-koiliakous\/#8_%CE%A3%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BC%CE%B5_%CE%B2%CE%AC%CF%81%CE%B7\" title=\"8. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7\">8. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#9_%CE%A0%CE%BB%CE%AC%CE%B3%CE%B9%CE%B1_%CE%A3%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1\" title=\"9. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1\">9. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#10_%CE%A1%CE%BF%CE%BA%CE%B1%CE%BD%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%80%CE%AC%CE%B3%CE%BA%CE%BF%CF%85_%CE%B3%CE%B9%CE%B1_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82\" title=\"10. \u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2\">10. \u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#11_%CE%A0%CE%B1%CF%81%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B5%CF%82_%CE%86%CF%81%CF%83%CE%B5%CE%B9%CF%82_%CE%93%CE%BF%CE%BD%CE%AC%CF%84%CF%89%CE%BD\" title=\"11. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd\">11. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#12_%CE%A0%CE%B1%CF%81%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B7_%CE%86%CF%81%CF%83%CE%B7_L-Sit\" title=\"12. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u0386\u03c1\u03c3\u03b7 L-Sit\">12. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u0386\u03c1\u03c3\u03b7 L-Sit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#13_%CE%9A%CF%81%CE%B5%CE%BC%CE%B1%CF%83%CF%84%CE%AD%CF%82_%CE%86%CF%81%CF%83%CE%B5%CE%B9%CF%82_%CE%93%CE%BF%CE%BD%CE%AC%CF%84%CF%89%CE%BD\" title=\"13. \u039a\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd\">13. \u039a\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B1_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/#%CE%A0%CE%BF%CE%B9%CE%B5%CF%82_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%BA%CF%8D%CF%81%CE%B9%CE%B5%CF%82_%CF%80%CF%81%CE%BF%CF%84%CE%AC%CF%83%CE%B5%CE%B9%CF%82\" title=\"\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2;\">\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bf\u03b9 \u03bc\u03cc\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2; \u0395\u03ac\u03bd \u03b1\u03c5\u03c4\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03c4\u03cc\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03ba\u03b1\u03b9\u03bd\u03bf\u03cd\u03c1\u03b3\u03b9\u03bf \u03ba\u03cc\u03c3\u03bc\u03bf. \u0398\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. <strong>\u0398\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2<\/strong>. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1, \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03ac <strong>\u03c0\u03b9\u03bf \u03c4\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03ae \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac. \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b8\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c3\u03b1\u03c2<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%89%CF%82_%CE%BD%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82\"><\/span>\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2; <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03cd\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b1\u03c6\u03bf\u03c1\u03bf\u03cd\u03bd \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf six-pack. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b8\u03cc \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03cc, \u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ac\u03c1\u03c3\u03b9\u03bf \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03cc, \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03bf\u03c5\u03c2. <strong>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c4\u03b7\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03b9\u03c3\u03ac\u03b3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03cc\u03bb\u03b5\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd \u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03af\u03b4\u03b9\u03bf\u03b9 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd. \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf, \u03ae \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9. \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 \u03ba\u03b1\u03b9 <strong>\u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/strong> \u039c\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5  <a href=\"https:\/\/gymbeam.gr\/varoi-akron\" rel=\"noopener\" target=\"_blank\">\u03b2\u03ac\u03c1\u03b7<\/a>, \u03ae \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bb\u03ac\u03bd\u03bf \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5, \u03ae\u03b4\u03b7, \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 <strong>3-5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c3\u03b5 3 \u03c3\u03b5\u03c4, \u03bc\u03b5 \u03b5\u03cd\u03c1\u03bf\u03c2 15-20 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac \u03c3\u03b5\u03c4<\/strong>. \u0395\u03ac\u03bd \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, \u03cc\u03c0\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 10-60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1, \u03b1\u03bd\u03b1\u03bb\u03cc\u03b3\u03c9\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd, \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd, \u03ae \u03ac\u03bb\u03bb\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd, \u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd\u03bf\u03bc\u03b1. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ae \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (\u0397\u0399\u0399\u03a4), \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\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 \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 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c0\u03b5\u03af\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03ba\u03cc\u03c0\u03b9\u03bc\u03bf \u03bd\u03b1 \u03c5\u03c0\u03b5\u03c1\u03c6\u03bf\u03c1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b5\u03c0\u03ad\u03c4\u03c1\u03b5\u03c0\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd. \u03a3\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2, \u03c3\u03c5\u03bd\u03af\u03c3\u03c4\u03b1\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd <strong>\u03bc\u03af\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd 2-3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1,<\/strong> \u03b5\u03bd\u03ce \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 4 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf 24-72 \u03ce\u03c1\u03b5\u03c2, \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2, \u03cc\u03c4\u03b1\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \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 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03b9\u03ce\u03bd \u03b1\u03bd\u03ac \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1, \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c3\u03b1\u03c2 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c5\u03c0\u03cc\u03c8\u03b7, \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03bd\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c0\u03b9\u03bf \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7. \u03a3\u03c4\u03b7\u03bd \u03b9\u03c3\u03c4\u03bf\u03c3\u03b5\u03bb\u03af\u03b4\u03b1 \u03bc\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"\u03a0\u03c9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b1\u03c2; \" class=\"wp-image-475734\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u03a0\u03c9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b1\u03c2; \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%B5%CF%83%CE%BC%CE%B1%CF%84%CE%B9%CE%BA%CE%AD%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%B3%CE%B9%CE%B1_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82\"><\/span>13 \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\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \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, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 <strong>\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03c9, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bd \u03c4\u03c9 \u03b2\u03ac\u03b8\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/strong>, \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b1\u03bb\u03bb\u03ac \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\" rel=\"noopener\" target=\"_blank\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u0393\u03b9\u03b1 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03cc\u03c0\u03c9\u03c2, <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a>, <a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\" rel=\"noopener\" target=\"_blank\">kettlebell<\/a>, \u03b4<a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03af\u03c3\u03ba\u03bf \u03b2\u03b1\u03c1\u03ce\u03bd<\/a>, <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03c0\u03ac\u03b3\u03ba\u03bf<\/a>, <a href=\"https:\/\/gymbeam.gr\/epitoichia-mpara-pull-up-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bc\u03c0\u03ac\u03c1\u03b1 \u03ad\u03bb\u03be\u03b7\u03c2<\/a> \u03ae \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7\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_Sit-Ups\"><\/span>1. Sit-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03ae \u03cc\u03bb\u03bf \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0392\u03ac\u03bb\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd, \u03c3\u03c4\u03bf\u03bd \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1, \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03bf\u03cd\u03c2. \u0395\u03ac\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03c5\u03c1\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03b4\u03b9\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 <a href=\"https:\/\/gymbeam.gr\/gkri-petseta-gimnastiriou-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03c0\u03b5\u03c4\u03c3\u03ad\u03c4\u03b1<\/a> \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b5\u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7. \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2; \" class=\"wp-image-475862\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 <\/h4>\n\n\n\n<p>\u0397 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03af\u03b4\u03b9\u03b1. \u0397 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/plaka-baron-iron-30-mm-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a>, \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/neoprene-dumbbells-2-x-2-kg-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1<\/a> \u03ae \u03c4\u03bf kettlebell, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u039a\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03b9\u03c3\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7; \" class=\"wp-image-475878\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7; \"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1<\/h4>\n\n\n\n<p>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 CrossFit. \u0394\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03bf \u03cc\u03c4\u03b9 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9. \u0395\u03bd\u03ce \u03be\u03b1\u03c0\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5, \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03bc\u03af\u03b1 <a href=\"https:\/\/gymbeam.gr\/medicine-ball-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a> \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03bb\u03b1, \u03b1\u03b3\u03b3\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03af\u03b3\u03bf \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1. <\/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=\"42481,64393,8350,7185,36340,49012,29120,53680,51208,36346,47623,48922,61885,51160,51178\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_V-Ups\"><\/span>2. V-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: <\/strong>\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03b5\u03bd\u03ce \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1. \u03a4\u03ad\u03bb\u03bf\u03c2, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b8\u03ad\u03c3\u03b7. \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ba\u03cd\u03c1\u03c4\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 V-ups; \" class=\"wp-image-475958\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 V-ups; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V-Ups \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1, \u03ad\u03bd\u03b1 \u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ae \u03bc\u03af\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2, \u03c0\u03bf\u03c5 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/bari-akron-2kg-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ae \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2<\/a>, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%91%CF%83%CE%BA%CE%B7%CF%83%CE%B7_Hollow_Hold\"><\/span>3. \u0391\u03c3\u03ba\u03b7\u03c3\u03b7 Hollow Hold<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 20 -30 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7 \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c8\u03b7\u03bb\u03ac. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b1\u03bd \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac. \u039a\u03ac\u03bd\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7 \u03c0\u03b1\u03cd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b1\u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 hollow hold; \" class=\"wp-image-475798\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 hollow hold; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hollow Hold \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 <\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ae \u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u039f\u03bc\u03bf\u03af\u03c9\u03c2, \u03b7 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 <a href=\"https:\/\/gymbeam.gr\/bari-akron-2kg-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b2\u03b1\u03c1\u03ce\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ae \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2<\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\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<h4 class=\"wp-block-heading\">2. \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 Hollow Rock<\/h4>\n\n\n\n<p>\u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03bc\u03c0\u03c1\u03bf\u03c2-\u03c0\u03af\u03c3\u03c9, \u03b5\u03bd\u03ce \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.  \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b8\u03ad\u03c3\u03b7, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c4\u03b1\u03bb\u03b1\u03bd\u03c4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9. \u0391\u03c0\u03bb\u03ce\u03c2 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03c3\u03b1\u03c2, \u03c0\u03ac\u03bd\u03c9 &#8211; \u03ba\u03ac\u03c4\u03c9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sprinter_Crunch\"><\/span>4. Sprinter Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03b5\u03bd\u03ce \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b8\u03ad\u03c3\u03b7. \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7<\/strong>: \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 Sprinter crunch \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \" class=\"wp-image-475910\" title=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 Sprinter crunch \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter crunch \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 <\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/bari-akron-2kg-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2 <\/a>\u03c3\u03b1\u03c2. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%CE%91%CE%BD%CE%AC%CF%80%CE%BF%CE%B4%CE%BF_Crunch\"><\/span>5. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03bf Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03bf\u03cd\u03bd \u03ac\u03bd\u03b5\u03c4\u03b1 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ad\u03c1\u03c7\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b1 crunches; \" class=\"wp-image-476006\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03b1 crunches; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0391\u03bd\u03ac\u03c0\u03bf\u03b4\u03b1 crunches \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1<\/h4>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03af\u03b1 <a href=\"https:\/\/gymbeam.gr\/mpala-gymnastikis-65-cm-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae, \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\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=\"6_Mountain_Climber\"><\/span>6. Mountain Climber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03af\u03c3\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2. \u0392\u03ac\u03bb\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac. \u0388\u03c0\u03b5\u03b9\u03c4\u03b1, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c5\u03c4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2. \u0395\u03bc\u03c0\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03bf \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03bd\u03b1 \u03ba\u03c1\u03b5\u03bc\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 mountain climbers;\" class=\"wp-image-475814\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 mountain climbers;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u039c\u03c0\u03ac\u03bb\u03b1 \u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 Mountain Climber<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03af\u03b1 <a href=\"https:\/\/gymbeam.gr\/fitball-85-cm-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a> \u03ae \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/mpales-kai-platformes-isoropias\" rel=\"noopener\" target=\"_blank\">\u03bc\u03b1\u03be\u03b9\u03bb\u03ac\u03c1\u03b9 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2<\/a>. \u03a3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03c4\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%CE%91%CE%BB%CF%84%CE%AE%CF%81%CE%B1%CF%82_Russian_Twist\"><\/span>7. \u0391\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 Russian Twist<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7: \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7, \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9. \u03a4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf\u03b9 \u03ba\u03bd\u03ae\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u039f\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c4\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03b5\u03ba\u03b5\u03af. \u03a0\u03ac\u03c1\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1<\/a> \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9\u03b1, \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ac\u03ba\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u0395\u03c3\u03c4\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7, \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03cd\u03c1\u03c4\u03c9\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 Russian twist; \" class=\"wp-image-475846\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 Russian twist; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kettlebell Russian Twist<\/h4>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 kettlebell, \u03ae \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/slam-ball-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf, \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CE%A3%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BC%CE%B5_%CE%B2%CE%AC%CF%81%CE%B7\"><\/span>8. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03b1 \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03ac\u03c7\u03b9\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2. \u0395\u03ac\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5, \u03b6\u03b7\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c3\u03c5\u03bd\u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03c3\u03b1\u03c2. \u039f\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2. \u039f\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03bc\u03af\u03b1\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03c4\u03ac\u03c3\u03b7\u03c2. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c3\u03c4\u03ac\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c1\u03bf\u03bb\u03bf\u03b3\u03b9\u03bf\u03cd, \u03ae \u03b5\u03bd\u03cc\u03c2 \u03c7\u03c1\u03bf\u03bd\u03bf\u03bc\u03ad\u03c4\u03c1\u03bf\u03c5. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03c6\u03b1\u03b9\u03c1\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c0\u03b1\u03cd\u03c3\u03b7 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. <\/li>\n\n\n\n<li>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7: \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03bd\u03b1 \u03ba\u03c1\u03b5\u03bc\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> \u0391\u03bd \u03b8\u03ad\u03bb\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\u03c9\u03c2 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7; \" class=\"wp-image-475830\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1<\/h4>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9, \u03ba\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2.  \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2, \u03b5\u03af\u03c4\u03b5 \u03bc\u03b1 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/h4>\n\n\n\n<p>\u039c\u03af\u03b1 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2, \u03ae \u03c3\u03b5 \u03ac\u03bb\u03bb\u03bf \u03cc\u03c1\u03b3\u03b1\u03bd\u03bf \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2. \u03a3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03ac\u03bd\u03c9 \u03ae \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b8\u03ad\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03b5 \u03bc\u03af\u03b1 \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u0395\u03bd\u03b1\u03ad\u03c1\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1<\/h4>\n\n\n\n<p>\u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4 <a href=\"https:\/\/gymbeam.gr\/set-apo-imantes-gumnastikis-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b9\u03bc\u03ac\u03bd\u03c4\u03b5\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2. \u0388\u03c0\u03b5\u03b9\u03c4\u03b1, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%CE%A0%CE%BB%CE%AC%CE%B3%CE%B9%CE%B1_%CE%A3%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1\"><\/span>9. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03b9\u03b2\u03b1\u03b3\u03bc\u03ad\u03bd\u03b1 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf, \u03ae \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03bf, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7<\/strong>: \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03bd\u03b1 \u03ba\u03c1\u03b5\u03bc\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1; \" class=\"wp-image-475782\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 Hip Dips<\/h4>\n\n\n\n<p>\u0397 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03af\u03b4\u03b9\u03b1, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u038e\u03c3\u03c4\u03b5\u03c1\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 6 &#8211; 12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd<\/h4>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03b8\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5, \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac, \u03bc\u03b5 \u03b1\u03c3\u03c4\u03ad\u03c1\u03b9. \u03a3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c8\u03b7\u03bb\u03ac \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2, \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03ba\u03c4\u03af\u03bd\u03b5\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03c3\u03c4\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%A1%CE%BF%CE%BA%CE%B1%CE%BD%CE%AF%CF%83%CE%BC%CE%B1%CF%84%CE%B1_%CF%80%CE%AC%CE%B3%CE%BA%CE%BF%CF%85_%CE%B3%CE%B9%CE%B1_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82\"><\/span>10. \u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7<\/strong>: \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/pleiometriko-kouti-plyobox-wood-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03cc \u03ba\u03bf\u03c5\u03c4\u03af<\/a>. \u039a\u03c1\u03b1\u03c4\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ac\u03ba\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03cd\u03c1\u03c4\u03c9\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf; \" class=\"wp-image-475894\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u03a0\u03bb\u03b1\u03ca\u03bd\u03ac \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5<\/h4>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03bf \u03ce\u03bc\u03bf. \u039a\u03ac\u03bd\u03c4\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b4\u03b5\u03be\u03b9\u03cc \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03ce\u03bc\u03bf. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/h4>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5\u03c2, \u03ae \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc <a href=\"https:\/\/gymbeam.gr\/neoprene-dumbbells-2-x-2-kg-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1<\/a>, \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_%CE%A0%CE%B1%CF%81%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B5%CF%82_%CE%86%CF%81%CF%83%CE%B5%CE%B9%CF%82_%CE%93%CE%BF%CE%BD%CE%AC%CF%84%CF%89%CE%BD\"><\/span>11. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039a\u03c1\u03b5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03ba\u03c1\u03ad\u03bc\u03bf\u03bd\u03c4\u03b1\u03b9, \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9. \u0391\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03c1\u03b5\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1, \u03b5\u03c5\u03b8\u03b5\u03af\u03b1, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9, \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03c1\u03b1\u03b2\u03ac\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03c1\u03bc\u03ae\u03c2 \u03c4\u03b1\u03bb\u03ac\u03bd\u03c4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd; \" class=\"wp-image-475974\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03a0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd <\/h4>\n\n\n\n<p>\u0395\u03ac\u03bd \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 (\u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2), \u03b8\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd;\" class=\"wp-image-475926\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd;\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_%CE%A0%CE%B1%CF%81%CE%AC%CE%BB%CE%BB%CE%B7%CE%BB%CE%B7_%CE%86%CF%81%CF%83%CE%B7_L-Sit\"><\/span>12. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u0386\u03c1\u03c3\u03b7 L-Sit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039a\u03c1\u03b5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03ba\u03c1\u03ad\u03bc\u03bf\u03bd\u03c4\u03b1\u03b9, \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9. \u0391\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03c1\u03b5\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03b1, \u03b5\u03c5\u03b8\u03b5\u03af\u03b1, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03c9\u03bd \u03bc\u03c0\u03b1\u03c1\u03ce\u03bd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5.  <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03c1\u03bc\u03ae\u03c2 \u03c4\u03b1\u03bb\u03ac\u03bd\u03c4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03ac\u03c1\u03c3\u03b7 L-sit; \" class=\"wp-image-475990\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03ac\u03c1\u03c3\u03b7 L-sit; \"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_%CE%9A%CF%81%CE%B5%CE%BC%CE%B1%CF%83%CF%84%CE%AD%CF%82_%CE%86%CF%81%CF%83%CE%B5%CE%B9%CF%82_%CE%93%CE%BF%CE%BD%CE%AC%CF%84%CF%89%CE%BD\"><\/span>13. \u039a\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039a\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03ce\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1. <\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03c1\u03b1\u03b2\u03b7\u03b3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5. \u0391\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1\u03bb\u03b1\u03bd\u03c4\u03b5\u03cd\u03b5\u03c3\u03c4\u03b5 \u03cc\u03c3\u03bf \u03ba\u03c1\u03ad\u03bc\u03b5\u03c3\u03c4\u03b5, \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03bf \u03b1\u03ba\u03af\u03bd\u03b7\u03c4\u03bf\u03b9, \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. <\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a4\u03b1\u03bb\u03ac\u03bd\u03c4\u03b5\u03c5\u03c3\u03b7, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b1\u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03c1\u03bc\u03ae\u03c2 \u03c4\u03b1\u03bb\u03ac\u03bd\u03c4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9  \u03ba\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd; \" class=\"wp-image-475750\" title=\"\u03a0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03c9  \u03ba\u03c1\u03b5\u03bc\u03b1\u03c3\u03c4\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd; \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2: <\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">\u0391\u03b9\u03ce\u03c1\u03b7\u03c3\u03b7 \u03c3\u03b5 \u039a\u03c1\u03af\u03ba\u03bf\u03c5\u03c2 \u03bc\u03b5 \u0386\u03c1\u03c3\u03b7 \u0393\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd <\/h4>\n\n\n\n<p>\u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/krikoi-gumnastikis-crossfit-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03ba\u03c1\u03af\u03ba\u03bf\u03c5\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03bd \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c4\u03b1\u03bb\u03ac\u03bd\u03c4\u03c9\u03c3\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ac\u03c1\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b5 \u039c\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf<\/h4>\n\n\n\n<p>\u039c\u03af\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1, \u03c3\u03c4\u03bf \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf. \u0395\u03bd\u03ce \u03ba\u03c1\u03ad\u03bc\u03b5\u03c3\u03c4\u03b5, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1. \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5, \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac, \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0388\u03bd\u03b1 \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\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%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%B5%CF%80%CF%8C%CE%BC%CE%B5%CE%BD%CE%B1_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li> \u0391\u03bd \u03c8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c0\u03bb\u03ac\u03b3\u03b9\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03ae \u03ba\u03bf\u03c1\u03bc\u03cc, \u03b5\u03bb\u03ad\u03b3\u03be\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/21-kaliteres-bodyweight-askisis-kiliakon\/\" class=\"ek-link\">21 \u039a\u0391\u039b\u03a5\u03a4\u0395\u03a1\u0395\u03a3 \u0391\u03a3\u039a\u0397\u03a3\u0395\u0399\u03a3 \u039a\u039f\u0399\u039b\u0399\u0391\u039a\u03a9\u039d \u039c\u0395 \u03a4\u039f \u0392\u0391\u03a1\u039f\u03a3 \u03a4\u039f\u03a5 \u03a3\u03a9\u039c\u0391\u03a4\u039f\u03a3<\/a><\/strong><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf <a href=\"https:\/\/gymbeam.gr\/blog\/13-askiseis-mpala-gimnastikis-koiliakoi\/\" class=\"ek-link\"><strong>\u039f\u0399 13<\/strong> <strong>\u039a\u0391\u039b\u03a5\u03a4\u0395\u03a1\u0395\u03a3 \u0391\u03a3\u039a\u0397\u03a3\u0395\u0399\u03a3 \u039c\u0395 \u039c\u03a0\u0391\u039b\u0391 \u0393\u03a5\u039c\u039d\u0391\u03a3\u03a4\u0399\u039a\u0397\u03a3 \u0393\u0399\u0391 \u0394\u03a5\u039d\u0391\u03a4\u039f\u03a5\u03a3 \u039a\u039f\u0399\u039b\u0399\u0391\u039a\u039f\u03a5\u03a3<\/strong><\/a><\/li>\n\n\n\n<li> \u0391\u03bd \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03bc\u03ad\u03bd\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/6-lepti-proponisi-koiliakon-spiti\/\" class=\"ek-link\"><strong>\u0391\u03a0\u039f\u03a4\u0395\u039b\u0395\u03a3\u039c\u0391\u03a4\u0399\u039a\u0397 6-\u039b\u0395\u03a0\u03a4\u0397 \u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397 \u039a\u039f\u0399\u039b\u0399\u0391\u039a\u03a9\u039d \u03a3\u03a4\u039f \u03a3\u03a0\u0399\u03a4\u0399<\/strong><\/a><\/li>\n\n\n\n<li> \u0391\u03bd \u03c4\u03bf \u03cc\u03bd\u03b5\u03b9\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ad\u03c2 six-pack \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03ce\u03c2 \u03b8\u03b1 \u03c4\u03bf \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf <strong><a href=\"https:\/\/gymbeam.gr\/blog\/eggyimenos-odigos-gia-six-pack-diatrofi-routina-proponisis-grammomenoi-koiliakoi\/\" class=\"ek-link\">\u0395\u039d\u0391\u03a3 \u0395\u0393\u0393\u03a5\u0397\u039c\u0395\u039d\u039f\u03a3 \u039f\u0394\u0397\u0393\u039f\u03a3 \u0393\u0399\u0391 \u039d\u0391 \u03a7\u03a4\u0399\u03a3\u0395\u03a4\u0395 SIX-PACK: \u0394\u0399\u0391\u03a4\u03a1\u039f\u03a6\u0397 \u039a\u0391\u0399 \u03a1\u039f\u03a5\u03a4\u0399\u039d\u0391 \u03a0\u03a1\u039f\u03a0\u039f\u039d\u0397\u03a3\u0397\u03a3 \u0393\u0399\u0391 \u0393\u03a1\u0391\u039c\u039c\u03a9\u039c\u0395\u039d\u039f\u03a5\u03a3 \u039a\u039f\u0399\u039b\u0399\u0391\u039a\u039f\u03a5\u03a3<\/a><\/strong><\/li>\n\n\n\n<li> \u0389 \u03c4\u03bf <strong><a href=\"https:\/\/gymbeam.gr\/blog\/9-simvoules-gia-ena-gimnasmeno-six-pack\/\" class=\"ek-link\">9 \u03a3\u03a5\u039c\u0392\u039f\u03a5\u039b\u0395\u03a3 \u0393\u0399\u0391 \u0395\u039d\u0391 \u0393\u03a5\u039c\u039d\u0391\u03a3\u039c\u0395\u039d\u039f SIX-PACK<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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_%CE%BF%CE%B9_%CE%BA%CF%8D%CF%81%CE%B9%CE%B5%CF%82_%CF%80%CF%81%CE%BF%CF%84%CE%AC%CF%83%CE%B5%CE%B9%CF%82\"><\/span>\u03a0\u03bf\u03b9\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03b5\u03af\u03c3\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03ae \u03bc\u03b5 \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf. \u0395\u03ac\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2, \u03ba\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03bf\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2. \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 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1, 2-4 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c1\u03c1\u03ce\u03bd\u03b5\u03b9. \u039d\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c4\u03cc\u03bd\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03b4\u03b5\u03bd \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u0388\u03c4\u03c3\u03b9, \u03ba\u03b1\u03bb\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9, \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9, \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/fueburn-gymbeam.html\" rel=\"noopener\" target=\"_blank\">\u03bb\u03b9\u03c0\u03bf\u03b4\u03b9\u03b1\u03bb\u03cd\u03c4\u03b7<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 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\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2; \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 13 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03ae \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=494450"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494450\/revisions"}],"predecessor-version":[{"id":495702,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/494450\/revisions\/495702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/475706"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=494450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=494450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=494450"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=494450"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=494450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}