{"id":600615,"date":"2024-07-23T16:41:49","date_gmt":"2024-07-23T14:41:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600615"},"modified":"2025-02-06T16:55:50","modified_gmt":"2025-02-06T15:55:50","slug":"pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/","title":{"rendered":"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1; 10 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CE%BC%CF%80%CE%AC%CF%81%CE%B1_%CE%BA%CE%B1%CE%B9_%CF%80%CE%BF%CE%B9%CE%BF%CE%B9_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%BF%CF%85%CE%BD\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%B7%CF%82_%CE%B5%CE%BA%CE%B3%CF%8D%CE%BC%CE%BD%CE%B1%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%BC%CE%B5_%CE%BC%CE%B9%CE%B1_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#10_%CE%B2%CE%B1%CF%83%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%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\" title=\"10 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1\">10 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5_%CE%B1%CF%80%CF%8C_%CE%B5%CE%B4%CF%8E_%CE%BA%CE%B1%CE%B9_%CF%80%CE%AD%CF%81%CE%B1\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;<\/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\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03b5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 squats, deadlifts, \u03b3\u03b9\u03b1 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03ae \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03bf\u03cd\u03bd \u03bc\u03ae\u03c0\u03c9\u03c2 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1. \u03a7\u03ac\u03bd\u03bf\u03c5\u03bd \u03cc\u03bc\u03c9\u03c2&nbsp; \u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03bb\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 <strong>\u03c3\u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c0\u03bb\u03ac\u03bd\u03bf \u03ba\u03ac\u03b8\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2.<\/strong> \u0393\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03bf\u03cd\u03bd \u03c0\u03c1\u03ce\u03c4\u03b1 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03c3\u03c4\u03ae\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03c3\u03b9\u03b3\u03ac-\u03c3\u03b9\u03b3\u03ac \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_%CE%BC%CF%80%CE%AC%CF%81%CE%B1_%CE%BA%CE%B1%CE%B9_%CF%80%CE%BF%CE%B9%CE%BF%CE%B9_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%BF%CF%85%CE%BD\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 <a href=\"https:\/\/gymbeam.gr\/mpara-olumpiaki-eternal-power-gymbeam.html\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 <strong>\u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03c1\u03ac\u03b2\u03b4\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b5\u03b8\u03bf\u03cd\u03bd \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2.<\/strong> \u03a0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03bb\u03b1\u03b2\u03ad\u03c2, \u03c4\u03cc\u03c3\u03bf \u03c6\u03b1\u03c1\u03b4\u03b9\u03ad\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b5\u03bd\u03ad\u03c2. \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03b9 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2, \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c9\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2, \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0392\u03b1\u03c3\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0397 <a href=\"https:\/\/gymbeam.gr\/mpara-lifter-30-mm.html\" class=\"ek-link\"><strong>\u03c4\u03c5\u03c0\u03b9\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1<\/strong><\/a> \u03c4\u03c5\u03c0\u03b9\u03ba\u03ac \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10 kg \u03ba\u03b1\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 150 cm. \u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/plaka-baron-iron-30-mm-gymbeam.html\">\u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a> \u03bc\u03b5 \u03c4\u03c1\u03cd\u03c0\u03b1 \u03b4\u03b9\u03b1\u03bc\u03ad\u03c4\u03c1\u03bf\u03c5 30 mm.<\/li>\n\n\n\n<li>\u0397 <a href=\"https:\/\/gymbeam.gr\/mpara-lifter-30-mm.html\" class=\"ek-link\"><strong>\u03bc\u03c0\u03ac\u03c1\u03b1 \u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03bf\u03cd \u03c4\u03cd\u03c0\u03bf\u03c5<\/strong><\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ac\u03c1\u03c3\u03b7\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd. \u03a3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03ae\u03ba\u03bf\u03c2 22 cm, \u03b4\u03b9\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf \u03bb\u03b1\u03b2\u03ae\u03c2 29 mm \u03ba\u03b1\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 20 kg (\u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1 \u03b3\u03c5\u03bd\u03b1\u03b9\u03ba\u03b5\u03af\u03b1 \u03ad\u03ba\u03b4\u03bf\u03c3\u03b7 \u03bc\u03b5 \u03b4\u03b9\u03ac\u03bc\u03b5\u03c4\u03c1\u03bf 25 mm \u03ba\u03b1\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2 15 kg). \u0388\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03c5\u03c0\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 <a href=\"https:\/\/gymbeam.gr\/diskos-barous-competition-gymbeam.html\" class=\"ek-link\">\u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ce\u03bd \u03b2\u03b1\u03c1\u03ce\u03bd<\/a>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 <a href=\"https:\/\/gymbeam.gr\/olumpiaki-mpara-lifter-150-cm-gymbeam.html\" class=\"ek-link\">\u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03bc\u03b5 \u03bc\u03ae\u03ba\u03bf\u03c2 150 cm.<\/li>\n\n\n\n<li>\u0397 <a href=\"https:\/\/gymbeam.gr\/ez-mpara-lifter-strabompara-gymbeam.html\" class=\"ek-link\"><strong>\u03bc\u03c0\u03ac\u03c1\u03b1 EZ curl<\/strong> <\/a>\u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10 \u03ba\u03b9\u03bb\u03ac. \u0388\u03c7\u03b5\u03b9 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1, \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2, \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ae \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2.<\/li>\n\n\n\n<li>\u0397 <a href=\"https:\/\/gymbeam.gr\/lifter-trap-bar-gymbeam.html\" class=\"ek-link\"><strong>\u03bc\u03c0\u03ac\u03c1\u03b1 Trap<\/strong><\/a> \u03ad\u03c7\u03b5\u03b9 \u03b5\u03be\u03b1\u03b3\u03c9\u03bd\u03b9\u03ba\u03cc \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd deadlift&nbsp;.<\/li>\n\n\n\n<li>\u0397 <strong>\u03b5\u03bb\u03b2\u03b5\u03c4\u03b9\u03ba\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1,<\/strong> \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03bb\u03b1\u03b2\u03ce\u03bd, \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c3\u03ba\u03ac\u03bb\u03b1 \u03bc\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b1 \u03c3\u03ba\u03b1\u03bb\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1, \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2.<\/li>\n\n\n\n<li>\u0397 <strong>\u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03b1\u03c2<\/strong> \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b1\u03be\u03b9\u03bb\u03ac\u03c1\u03b9 \u03cc\u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ac\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd squats. \u0394\u03b9\u03b1\u03b8\u03ad\u03c4\u03b5\u03b9 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ad\u03c2 \u03bb\u03b1\u03b2\u03ad\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2, \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03ba\u03b1\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd squats.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bd\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2. \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03bf \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03bc\u03b7\u03b8\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/aparaitita-accessories-gia-to-oikiako-gimnastirio\/\" class=\"ek-link\"><strong>\u0391\u03be\u03b5\u03c3\u03bf\u03c5\u03ac\u03c1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bf\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"\u03a0\u03bf\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03bc\u03c0\u03b1\u03c1\u03ce\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;\" class=\"wp-image-565279\" title=\"\u03a0\u03bf\u03b9\u03bf\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03bc\u03c0\u03b1\u03c1\u03ce\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%B7%CF%82_%CE%B5%CE%BA%CE%B3%CF%8D%CE%BC%CE%BD%CE%B1%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03bf\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9, \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1. \u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 <strong>\u03c0\u03bf\u03bb\u03c5\u03ac\u03c1\u03b9\u03b8\u03bc\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u03a0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03ae \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7<\/h3>\n\n\n\n<p>\u03a3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03bf\u03cd\u03c2 <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 <\/a>\u03ae \u03c4\u03b1 <a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebells<\/a>, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 <strong>\u03c1\u03c5\u03b8\u03bc\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1.<\/strong> \u039e\u03b5\u03ba\u03b9\u03bd\u03ac\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03b4\u03b5\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd 8-20 kg \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03cd\u03c0\u03bf, \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u039f\u03b9 \u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ad\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c4\u03c5\u03c0\u03b9\u03ba\u03ac \u03bd\u03b1 \u03b1\u03bd\u03c4\u03ad\u03be\u03bf\u03c5\u03bd \u03c6\u03bf\u03c1\u03c4\u03af\u03b1 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 900 kg, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c3\u03b9\u03b2\u03b1\u03c1\u03af\u03c3\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c7\u03c5\u03c1\u03bf\u03cd\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03b5\u03bd\u03b4\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03bf\u03c5\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1. \u0397 \u03b5\u03ba\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c3\u03c9\u03c3\u03c4\u03ce\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u03b2\u03ac\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03ba\u03c4\u03b7\u03c3\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<strong> \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c4\u03bf \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b5\u03c2.<\/strong> \u0388\u03bd\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9 \u03c4\u03bf \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf. \u0391\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03ba\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03ba\u03c4\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/h3>\n\n\n\n<p>\u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 squats, deadlifts, \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03ba\u03c4\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2, \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03bd\u03b1 <strong>\u03bd\u03ad\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7.<\/strong><sup>[1, 3]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u03a0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/h3>\n\n\n\n<p>\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1, \u03b8\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 <strong>\u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2,<\/strong> \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03cc\u03bb\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0391\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03c3\u03b5 \u03c3\u03cd\u03b3\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ae \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd. \u0397 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg\" alt=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1\" class=\"wp-image-565295\" title=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1978639293-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1<\/h3>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1, <strong>\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5<\/strong> \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 <strong>\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03cd\u03b8\u03c5\u03bd\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. \u039f\u03b9 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf\u03bd \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03cc\u03c0\u03bf\u03c5 \u03bf \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c8\u03bf\u03c5\u03bd \u03b1\u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2 <sup><mark class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03b7\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-isorropias-me-half-ball-gia-na-veltiwsete-tin-isorropia-na-dinamwsete-tin-plati-sas-kai-olokliro-to-swma-sas\/\" class=\"ek-link\"><strong>10 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03c3\u03ae \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/strong><\/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<h3 class=\"wp-block-heading\">5. \u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/h3>\n\n\n\n<p>\u039c\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc,\u03c4\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 <strong>\u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 <strong>\u03c7\u03ad\u03c1\u03b9\u03b1, \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2<\/strong> \u03c3\u03b1\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 squats \u03ae \u03c4\u03b1 deadlifts, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<strong> \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd,<\/strong> \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b8\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\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<h3 class=\"wp-block-heading\">6. \u03a0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c3\u03c7\u03bf\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03b2\u03ac\u03c1\u03b7 \u03b4\u03b5\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0395\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c4\u03c9\u03bd <strong>\u03c3\u03c0\u03c1\u03af\u03bd\u03c4\u03b5\u03c1, \u03c4\u03c9\u03bd \u03b4\u03c1\u03bf\u03bc\u03ad\u03c9\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2, \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03bf\u03c3\u03c6\u03b1\u03b9\u03c1\u03b9\u03c3\u03c4\u03ce\u03bd, \u03c4\u03c9\u03bd \u03c0\u03b1\u03b9\u03ba\u03c4\u03ce\u03bd \u03c7\u03cc\u03ba\u03b5\u03ca<\/strong> \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03bf\u03bc\u03b1\u03b4\u03b9\u03ba\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd. \u0395\u03c0\u03af\u03c3\u03b7\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2<strong> \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03b7\u03c2 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03ce\u03bd<\/strong> \u03c4\u03bf\u03c5\u03c2 .<sup><mark class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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=\"51223,74608,55867,74176,74602,68998,74104,68977,64681,80524,61885,49009,53680,74329,51190\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%BC%CE%B5_%CE%BC%CE%B9%CE%B1_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039f\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03b2\u03c1\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2<strong> \u03c3\u03c4\u03bf <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ftiaksete-poiotiko-programma-2\/\">\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/a> \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae<\/strong>.<\/li>\n\n\n\n<li>\u039f\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03cc\u03bb\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong>.<\/li>\n\n\n\n<li>\u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf <strong>\u03ac\u03bd\u03c9 \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9<\/strong> \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li>\u0391\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1<strong> \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2<\/strong>, \u03cc\u03c4\u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1.<\/li>\n\n\n\n<li>\u039d\u03b1 \u03bc\u03b1\u03b8\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 <strong>\u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03b2\u03ac\u03c1\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03be\u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5.<\/li>\n\n\n\n<li>\u03a0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5.<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2 (\u03b2\u03bb. \u03c0\u03af\u03bd\u03b1\u03ba\u03b1).<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd, \u03cc\u03c0\u03c9\u03c2 <a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebells <\/a>\u03ae <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a>. \u0391\u03c5\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03ba\u03c1\u03bf \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c9\u03bd \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b9\u03ce\u03bd.<\/li>\n\n\n\n<li>\u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd<strong> \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7.<\/strong> \u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 24-72 \u03ce\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7. <sup><mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/h3>\n\n\n\n<p>\u03a4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf 1RM (one-repetition maximum), \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf <strong>\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03af\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7<\/strong> \u03bc\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae. \u0394\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03bc\u03b5\u03c4\u03ac. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c4\u03b9\u03bc\u03ae \u03b5\u03ba\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c9\u03c2 \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03c4\u03bf 1RM \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1 squats&nbsp;\u03b5\u03af\u03bd\u03b1\u03b9 100 kg, \u03c4\u03cc\u03c4\u03b5 \u03c4\u03bf 50% \u03c4\u03bf\u03c5 1RM \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 50 kg. <mark class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0392\u03ac\u03c1\u03bf\u03c2 (% z 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0391\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0391\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c3\u03b5\u03c4<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u03a0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1-4 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 (\u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u0392\u03ac\u03c1\u03bf\u03c5\u03c2:<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae <\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 \u03bb\u03b5\u03c0\u03c4\u03cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c3\u03c9\u03c3\u03c4\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/poso-varos-na-sikwnete-gia-muiki-anaptuxi-dinami-i-apoleia-varous\/#:~:text=%CF%80%CF%81%CE%BF%CF%83%CE%B8%CE%AD%CF%83%CF%84%CE%B5%205%2D10%25%20%CF%84%CE%BF%CF%85%20%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82,%CE%BA%CE%B1%CE%B9%20%CE%B5%CE%BA%CF%84%CE%B5%CE%BB%CE%AD%CF%83%CF%84%CE%B5%202%2D3%20%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CE%B9%CF%82\" class=\"ek-link\"><strong>\u03a0\u03cc\u03c3\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1;\" class=\"wp-image-565315\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%B2%CE%B1%CF%83%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%BC%CE%B5_%CE%BC%CF%80%CE%AC%CF%81%CE%B1\"><\/span>10 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b8\u03b5\u03c1\u03bc\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0391\u03c1\u03ba\u03bf\u03cd\u03bd \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03ae \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf, \u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/kopilatiko-michanima-gymbeam.html\" class=\"ek-link\">\u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1<\/a> \u03ae \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 <a href=\"https:\/\/gymbeam.gr\/air-bike-gymbeam.html\" class=\"ek-link\">Air bike<\/a>. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\" class=\"ek-link\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a> \u03ba\u03b1\u03b9 <strong>\u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2<a href=\"https:\/\/gymbeam.gr\/blog\/pws-na-xrisomopoihsete-ena-foam-roller-8-korifaies-askiseis\/#:~:text=%CE%A4%CE%BF%20%CF%81%CE%BF%CE%BB%CE%AC%CF%81%CE%B9%CF%83%CE%BC%CE%B1%20%CE%B3%CE%AF%CE%BD%CE%B5%CF%84%CE%B1%CE%B9%20%CE%B9%CE%B4%CE%B1%CE%BD%CE%B9%CE%BA%CE%AC%20%CE%BC%CE%B5%CF%84%CE%AC%20%CF%84%CE%B7%CE%BD%20%CF%80%CF%81%CE%BF%CE%B8%CE%AD%CF%81%CE%BC%CE%B1%CE%BD%CF%83%CE%B7%20%CF%84%CF%89%CE%BD%20%CE%BC%CF%85%CF%8E%CE%BD.&amp;text=%CE%A4%CE%BF%CF%80%CE%BF%CE%B8%CE%B5%CF%84%CE%AE%CF%83%CF%84%CE%B5%20%CF%84%CE%BF%20%CF%81%CE%BF%CE%BB%CF%8C%20%CE%BA%CE%AC%CF%84%CF%89%20%CE%B1%CF%80%CF%8C,%CE%BA%CE%B1%CE%B9%20%CE%BD%CE%B1%20%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5%20%CF%84%CE%BF%20%CE%B1%CF%85%CF%84%CE%BF%CE%BC%CE%B1%CF%83%CE%AC%CE%B6.\" class=\"ek-link\"> \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 foam roller<\/a>, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd<strong> \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c1\u03bf\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd <a href=\"https:\/\/gymbeam.gr\/mpara-olumpiaki-eternal-power-gymbeam.html\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03c1\u03b1 <\/a>\u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u0399\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03b1\u03c2, \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \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.<\/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 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03c1\u03c0\u03bf\u03af, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 (\u03c3\u03c0\u03b1\u03c3\u03bc\u03c9\u03b4\u03b9\u03ba\u03ae) \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03bb\u03ac\u03b8\u03bf\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Overhead-press.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9;\" class=\"wp-image-565445\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Push Press<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03b1\u03c2, \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1, \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \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. \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\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, \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1. \u0392\u03ac\u03bb\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2. \u038c\u03c4\u03b1\u03bd \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c4\u03c1\u03b1\u03b2\u03ac\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03b7\u03b3\u03bf\u03cd\u03bd\u03b9 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03c1\u03c0\u03bf\u03af, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Push-press.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf push press;\" class=\"wp-image-565461\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf push press;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd <a href=\"https:\/\/gymbeam.gr\/olumpiaki-mpara-lifter-150-cm-gymbeam.html\">\u03bc\u03c0\u03ac\u03c1\u03b1<\/a>, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\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 \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7<\/strong>: \u03a3\u03c5\u03bc\u03bc\u03b5\u03c4\u03bf\u03c7\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd, \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03bf\u03af \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03c1\u03c0\u03bf\u03af, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Bicepsovy-zdvih.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd;\" class=\"wp-image-565365\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2. \u0393\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03b2\u03b7\u03b3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03bb\u03b1\u03b2\u03ae \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd.<\/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 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03af\u03c3\u03b9\u03c9\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Bent-over-row.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\" class=\"wp-image-565349\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 <a href=\"https:\/\/gymbeam.gr\/power-racks-kai-vaseis\" class=\"ek-link\">\u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7<\/a> \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/flat-bench-gymbeam.html\" class=\"ek-link\">\u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf<\/a> \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd. \u03a3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1. \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03af\u03c3\u03b9\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1. \u03a4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0391\u03c6\u03b1\u03b9\u03c1\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c1\u03ac\u03c6\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ad\u03c1\u03bd\u03bf\u03c5 \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9. \u0397 \u03c0\u03bf\u03c1\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03ad\u03bd\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c4\u03cc\u03be\u03bf. \u0395\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 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0395\u03ba\u03c4\u03b5\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd, \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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Bench-press.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5;\" class=\"wp-image-565333\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Good Morning<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a1\u03c5\u03b8\u03bc\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c1\u03ac\u03c6\u03b9. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bb\u03b1\u03b9\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c1\u03ac\u03c6\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03af\u03c3\u03c9. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03ae \u03c3\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c3\u03c4\u03b5\u03bd\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\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\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\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. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b9\u03c3\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bf\u03bc\u03b1\u03bb\u03ac, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf \u03c1\u03ac\u03c6\u03b9.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\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, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Good-morning.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 good morning;\" class=\"wp-image-565381\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 good morning;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Back Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/power-racks-kai-vaseis?campaignid=16227460256&amp;adgroupid=133752813735&amp;gad_source=1&amp;gclid=CjwKCAjw7s20BhBFEiwABVIMrZiMt5lVuHbXv7QkEgDMzc_DfC-MPNJ2ER4AGuaFOS7VXlahW2ag6xoC75EQAvD_BwE\">\u03c1\u03ac\u03c6\u03b9<\/a>. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bb\u03b1\u03b9\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c1\u03ac\u03c6\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03af\u03c3\u03c9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf squat \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b9\u03c3\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf \u03c1\u03ac\u03c6\u03b9.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\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, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bc\u03b5\u03c4\u03b1\u03c4\u03cc\u03c0\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ae \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Zadni-drep.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf  back squat\" class=\"wp-image-565413\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf  back squat\"\/><\/figure>\n<\/div>\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 squat \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\" class=\"ek-link\">\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1: \u03bf\u03c6\u03ad\u03bb\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u03a0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b5\u03c2 \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 <a href=\"https:\/\/gymbeam.gr\/power-rack-gymbeam.html\" class=\"ek-link\">\u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03b7\u03c2<\/a> \u03ba\u03b1\u03b9 \u03c6\u03bf\u03c1\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b5 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2<a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\" class=\"ek-link\"> \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a>. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\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\u03c4\u03b5, \u03bc\u03b5\u03c4\u03b1\u03c4\u03bf\u03c0\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03ac\u03bb\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9. \u039a\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b2\u03ac\u03b8\u03bf\u03c2 \u03cc\u03c0\u03bf\u03c5 \u03bf \u03bc\u03b7\u03c1\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b3\u03ac\u03bc\u03c0\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf, \u03ae \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03bd \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03ac\u03bd\u03b5\u03c4\u03b1. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9.<\/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\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03ba\u03b1\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c9\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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Vypad.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2;\" class=\"wp-image-565397\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03ba\u03cd\u03c8\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9 \u03ae&nbsp; \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae \u03b1\u03bd \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2 (\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03b1\u03c0\u03cc \u03ba\u03ac\u03c4\u03c9). \u03a4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bb\u03b1\u03b2\u03ae\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ae \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 (\u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af) \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac. \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03b9\u03c3\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2. \u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03bd\u03bf\u03b4\u03bf. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039b\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Mrtvy-tah.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf deadlift\" class=\"wp-image-565429\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf deadlift\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Romanian Deadlift<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd. \u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\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\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03b3\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf. \u0397 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5, \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03c9\u03bd \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\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, \u03bb\u03cd\u03b3\u03b9\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\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=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/04\/Rumun-mrtvy-tah.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf Romanian deadlift;\" class=\"wp-image-565477\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf Romanian deadlift;\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5_%CE%B1%CF%80%CF%8C_%CE%B5%CE%B4%CF%8E_%CE%BA%CE%B1%CE%B9_%CF%80%CE%AD%CF%81%CE%B1\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\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\u03b1 \u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c3\u03ac\u03ba\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0392\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/15-top-askiseis-gia-olo-to-soma-me-power-bag\/\" class=\"ek-link\"><strong>15 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03c3\u03ac\u03ba\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/strong><\/a><\/li>\n\n\n\n<li>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b3\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: \u039f\u03b9 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/13-top-askiseis-me-mpala-askhshs-gia-ekgimnash-olou-tou-swmatos\/\" class=\"ek-link\">13 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a><\/strong><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 (hip thrusts) \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1. \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/hip-thrust-%ce%b7-%ce%ba%ce%b1%ce%bb%cf%8d%cf%84%ce%b5%cf%81%ce%b7-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-%ce%b3%ce%b9%ce%b1-%cf%84%ce%ad%ce%bb%ce%b5%ce%b9%ce%bf%cf%85%cf%82-%ce%b3%ce%bb%ce%bf%cf%85\/\" class=\"ek-link\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b1 hip thrusts \u03b3\u03b9\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2; \u039a\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 6 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2<\/strong><\/a><\/li>\n\n\n\n<li>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/9-top-askiseis-gia-tous-mirous-kai-tis-gampes\/\" class=\"ek-link\">9 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2<\/a><\/strong> \u03ae \u03c4\u03b9\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-9-kaliteres-askiseis-gia-gloutous-kai-podia\/\" class=\"ek-link\"><strong>9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1<\/strong>.<\/a><\/li>\n\n\n\n<li>\u0391\u03bd \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf &#8220;<strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ftiaksete-poiotiko-programma-2\/\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf;<\/a><\/strong>&#8221; \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc.<\/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%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf \u03b8\u03b5\u03bc\u03ad\u03bb\u03b9\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd <strong>\u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7,<\/strong> \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd <strong>\u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/strong> \u039a\u03ac\u03b8\u03b5 \u03ac\u03c4\u03bf\u03bc\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03b5\u03c4 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5. \u0391\u03c5\u03c4\u03cc \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a3\u03b1\u03c2 \u03c6\u03ac\u03bd\u03b7\u03ba\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bc\u03c0\u03bd\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03ad\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1 squats, \u03c4\u03bf deadlift \u03ae \u03bf\u03b9 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5. \u03a4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1.<\/p>\n","protected":false},"author":129,"featured_media":565250,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2771],"tags":[7103,6407,7259],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-600615","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag-7103","9":"tag-6407","10":"tag-7259","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1; 10 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 squats, \u03c4\u03bf deadlift \u03ae \u03bf\u03b9 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b1\u03bb\u03bb\u03ac 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