{"id":607856,"date":"2024-09-13T11:38:07","date_gmt":"2024-09-13T09:38:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=607856"},"modified":"2025-02-06T16:19:07","modified_gmt":"2025-02-06T15:19:07","slug":"proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/","title":{"rendered":"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2: \u039f\u03b9 12 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\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\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%BF%CE%B9_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B9_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CF%89%CE%BD_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%BF%CF%85%CE%BD\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \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\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%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%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B3%CF%85%CE%BC%CE%BD%CE%AC%CE%B6%CE%B5%CF%83%CF%84%CE%B5_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;<\/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\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%CE%9F%CE%B9_12_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\" title=\"\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\">\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%CE%A4%CE%B9_%CE%AC%CE%BB%CE%BB%CE%BF_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03ac\u03bb\u03bb\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5;\">\u03a4\u03b9 \u03ac\u03bb\u03bb\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/#%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\" title=\"\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;\">\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0388\u03c7\u03b5\u03c4\u03b5 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af \u03c0\u03bf\u03c4\u03ad \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03c4\u03b5\u03b9\u03bb\u03b7\u03bc\u03bc\u03ad\u03bd\u03b1, \u03b1\u03c6\u03ae\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2; \u0389 \u03bc\u03ae\u03c0\u03c9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c4\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd; \u0391\u03bd \u03bd\u03b1\u03b9, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03c1\u03b8\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c9\u03c3\u03c4\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 <strong>\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03bf\u03cd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd, \u03c0\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2.<\/strong><\/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%BF%CE%B9_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B9_%CF%84%CF%8D%CF%80%CE%BF%CE%B9_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CF%89%CE%BD_%CF%85%CF%80%CE%AC%CF%81%CF%87%CE%BF%CF%85%CE%BD\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c4\u03cd\u03c0\u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c1\u03c7\u03b1\u03af\u03bf\u03b9 \u0388\u03bb\u03bb\u03b7\u03bd\u03b5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03bd \u03ae\u03b4\u03b7 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03c1\u03b1\u03c4\u03bf\u03cd\u03c3\u03b1\u03bd \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03ce\u03bd \u03c4\u03bf\u03c5\u03c2. \u03a4\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03c3\u03b1\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03b3\u03ce\u03bd\u03b5\u03c2 \u03ac\u03bb\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03b9\u03c2 \u03bc\u03ae\u03ba\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03bf\u03c1\u03bc\u03ae \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b3\u03b5\u03af\u03c9\u03c3\u03b7. \u0397 \u03b9\u03c3\u03c4\u03bf\u03c1\u03af\u03b1 \u03b4\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1 <strong>\u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1\u03c4\u03af \u03c4\u03b1 &#8220;dumbbells&#8221; \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 &#8211; dumb \u03c0\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03b9\u03c9\u03c0\u03b7\u03bb\u03cc\u03c2, \u03ba\u03b1\u03b9 bell.<\/strong> \u03a3\u03c4\u03b7 \u03bc\u03b5\u03c3\u03b1\u03b9\u03c9\u03bd\u03b9\u03ba\u03ae \u0391\u03b3\u03b3\u03bb\u03af\u03b1, \u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03bc\u03b5 \u03ba\u03b1\u03bc\u03c0\u03ac\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03af\u03c7\u03b1\u03bd \u03b1\u03c6\u03b1\u03b9\u03c1\u03b5\u03b8\u03b5\u03af \u03c4\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03b1, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03ad\u03b2\u03b3\u03b1\u03b6\u03b1\u03bd \u03ae\u03c7\u03bf, \u03ba\u03b5\u03c1\u03b4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03c4\u03bf \u03c4\u03b1\u03b9\u03c1\u03b9\u03b1\u03c3\u03c4\u03cc \u03cc\u03bd\u03bf\u03bc\u03b1 &#8220;dumb bells&#8221; <mark class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03be\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03b4\u03b5\u03bd \u03bc\u03bf\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c0\u03bb\u03ad\u03bf\u03bd \u03bc\u03b5 \u03ba\u03b1\u03bc\u03c0\u03ac\u03bd\u03b5\u03c2, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03b7 \u03bf\u03bd\u03bf\u03bc\u03b1\u03c3\u03af\u03b1 &#8220;dumbbell&#8221; \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b3\u03b3\u03bb\u03b9\u03ba\u03ae \u03b3\u03bb\u03ce\u03c3\u03c3\u03b1. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 <strong>\u03ba\u03bf\u03bd\u03c4\u03ae \u03c1\u03ac\u03b2\u03b4\u03bf \u03bc\u03b5 \u03af\u03c3\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03b4\u03cd\u03bf \u03ac\u03ba\u03c1\u03b1.<\/strong> \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03bc\u03bf\u03c1\u03c6\u03ad\u03c2, \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c9\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c5\u03bb\u03b9\u03ba\u03cc, \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03af \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<\/strong> \u0391\u03c5\u03c4\u03bf\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c3\u03ba\u03b5\u03c5\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03c0\u03cc \u03c7\u03ac\u03bb\u03c5\u03b2\u03b1, \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03bc\u03b5 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c7\u03c5\u03c4\u03bf\u03c3\u03af\u03b4\u03b7\u03c1\u03bf \u03ae \u03c6\u03b9\u03bd\u03af\u03c1\u03b9\u03c3\u03bc\u03b1 \u03c7\u03c1\u03c9\u03bc\u03af\u03bf\u03c5. \u039f\u03b9 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2, \u03b4\u03af\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf 1 kg.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/30-kg-weights-set-gymbeam.html\" class=\"ek-link\"><strong>\u0392\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1 \u03bc\u03b5 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b2\u03ac\u03c1\u03bf\u03c2:<\/strong> <\/a>\u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ae \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03c4\u03ce\u03c3\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\u03bd \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ae \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03bc\u03b5 \u03ba\u03bb\u03b5\u03b9\u03b4\u03b1\u03c1\u03b9\u03ad\u03c2 \u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03c4\u03b1 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\"><strong>\u0395\u03be\u03b1\u03b3\u03c9\u03bd\u03b9\u03ba\u03bf\u03af \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<\/strong><\/a> \u0391\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03af\u03b4\u03bf\u03c5\u03c2 \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c7\u03b1\u03bb\u03cd\u03b2\u03b4\u03b9\u03bd\u03b7 \u03c1\u03ac\u03b2\u03b4\u03bf \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03bf\u03bb\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae \u03bb\u03b1\u03b2\u03ae \u03ba\u03b1\u03b9 \u03ba\u03b5\u03c6\u03b1\u03bb\u03ad\u03c2 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03ba\u03b1\u03bf\u03c5\u03c4\u03c3\u03bf\u03cd\u03ba \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03ba\u03c1\u03bf. \u03a4\u03bf \u03b5\u03be\u03b1\u03b3\u03c9\u03bd\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bc\u03c0\u03bf\u03b4\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03c5\u03bb\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf\u03bd \u03b8\u03cc\u03c1\u03c5\u03b2\u03bf \u03cc\u03c4\u03b1\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c6\u03ae\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c4\u03c9.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-altiras-3-20-kilon-gymbeam.html\" class=\"ek-link\">\u03a1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2: <\/a><\/strong>\u0391\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2&nbsp;\u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2. \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b1\u03c0\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\"><strong>\u0392\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1 \u03b1\u03c0\u03cc \u03bd\u03b5\u03bf\u03c0\u03c1\u03ad\u03bd\u03b9\u03bf:<\/strong><\/a> \u0391\u03c5\u03c4\u03ac \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03af\u03c4\u03b5<strong><a href=\"https:\/\/gymbeam.gr\/neoprene-dumbbells-2-x-3-kg-gymbeam.html\" class=\"ek-link\"> \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03ad\u03c2<\/a><\/strong> \u03b5\u03af\u03c4\u03b5 \u03b5\u03be\u03b1\u03b3\u03c9\u03bd\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b5\u03c6\u03b1\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03b5\u03c0\u03b9\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03b1\u03c0\u03cc \u03bd\u03b5\u03bf\u03c0\u03c1\u03ad\u03bd\u03b9\u03bf \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 \u03ac\u03bd\u03b5\u03c4\u03bf \u03ba\u03c1\u03ac\u03c4\u03b7\u03bc\u03b1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b7 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bf\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0393\u03b9\u03b1 \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 \u03ac\u03bb\u03bb\u03bf \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \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 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\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=\"749\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg\" alt=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604624\" title=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10.jpg-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%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%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 <strong>\u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03b5\u03af\u03b4\u03b7 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd<\/strong> \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03cc\u03bb\u03b9\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03bf\u03cd\u03bd \u03c4\u03bf \u03c4\u03b1\u03be\u03af\u03b4\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. \u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ac \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 <mark class=\"has-inline-color has-orange-color\"><sup>[2-3]<\/sup><\/mark>.<\/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. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03bf\u03af \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd. \u039c\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03bf\u03cd\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2, \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 <strong>\u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> (\u03cc\u03c0\u03c9\u03c2 \u03bf\u03b9 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd) \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 <strong>\u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> (\u03cc\u03c0\u03c9\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\" class=\"ek-link\">\u03c4\u03b1 squats<\/a>). \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 HIIT. \u03a3\u03c4\u03b7\u03bd \u03bf\u03c5\u03c3\u03af\u03b1, \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03ad\u03bd\u03b1 \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03bf \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf<\/strong> \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/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. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03bf\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/h3>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5. \u0395\u03ac\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03ba\u03b9\u03bb\u03ce\u03bd. \u0391\u03c1\u03c7\u03b9\u03ba\u03ac, \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03c3\u03c4\u03ae\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03b9\u03bf \u03c0\u03bf\u03bb\u03bb\u03ac \u03b2\u03ac\u03c1\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b4\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ad\u03bd\u03b1 \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, \u03b5\u03ba\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd <strong>\u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7\u03c2,<\/strong> \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03c9\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<h3 class=\"wp-block-heading\">3. \u0398\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7<\/h3>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03cc\u03c0\u03bf\u03b9\u03bf\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b1\u03c2 \u03ae \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b1. \u0391\u03c5\u03c4\u03cc \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2, \u03b1\u03c0\u03cc \u03c4\u03bf <strong>\u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03cc, \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03cd\u03c2 \u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03bd\u03b5\u03c2, \u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 <\/strong>\u03ae \u03bd\u03b1<strong> \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/strong><\/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\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg\" alt=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604640\" title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8a90844c-7eb7-4f88-aeef-366c99665d51.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/h3>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac, \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03cc\u03c0\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03cd\u03bf \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b3\u03b9\u03b1<strong> \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03b9\u03b1\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03cc\u03c1\u03b8\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b9\u03ce\u03bd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03bf\u03af \u03b3\u03b9\u03b1 \u03bf\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 <strong>\u03ba\u03b1\u03c4\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf \u03c7\u03ce\u03c1\u03bf<\/strong> \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd <strong>\u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bd\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2.<\/strong> \u0391\u03bd \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ae \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c4\u03cc\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03cc\u03bd\u03bf \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ac\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ae\u03c0\u03bf \u03ae \u03b6\u03b5\u03af\u03c4\u03b5 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b5 \u03c7\u03ce\u03c1\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03b4\u03c1\u03cc\u03bc\u03bf \u03ae \u03c3\u03b5 \u03c0\u03ac\u03c1\u03ba\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03b3\u03ac\u03bb\u03b5\u03c4\u03b5 \u03ad\u03be\u03c9 \u03b3\u03b9\u03b1 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03b1 \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\">6. \u0395\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/h3>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03af\u03b4\u03bf\u03c2 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c0\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03bf\u03cd\u03bd \u03c4\u03b9\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2, \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1. \u0397 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03ce\u03bd \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd <strong>\u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03c9\u03bd \u03b2\u03b1\u03c1\u03ce\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf\u03bd <strong>\u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"53680,74329,64675,86527,48973,48958,48967,80524,61885,74602,51208\" ><\/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%AC%CE%B6%CE%B5%CF%83%CF%84%CE%B5_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \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 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/\" class=\"ek-link\">\u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2<\/a>, \u03c4\u03bf\u03c5\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-trikefalon\/\" class=\"ek-link\">\u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2<\/a>, \u03c4\u03bf\u03c5\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-9-kaluteres-askiseis-wmou\/\" class=\"ek-link\">\u03ce\u03bc\u03bf\u03c5\u03c2<\/a>, \u03c4\u03b7\u03bd <a href=\"https:\/\/gymbeam.gr\/blog\/9-kaliteres-askiseis-platis\/\" class=\"ek-link\">\u03c0\u03bb\u03ac\u03c4\u03b7<\/a>, \u03c4\u03bf\u03c5\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/\" class=\"ek-link\">\u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/a>, \u03c4\u03bf\u03c5\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/oi-9-kaliteres-askiseis-gia-gloutous-kai-podia\/\" class=\"ek-link\">\u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/a> \u03ba\u03b1\u03b9 \u03c4\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/9-top-askiseis-gia-tous-mirous-kai-tis-gampes\/\" class=\"ek-link\">\u03c0\u03cc\u03b4\u03b9\u03b1<\/a>. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5<strong> \u03bc\u03b9\u03b1<\/strong> <strong>\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ae \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 <strong>8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/strong> \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 (\u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac) \u03b3\u03b9\u03b1<strong> 3-4 \u03c3\u03b5\u03c4.<\/strong> \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 1-2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4.<\/li>\n\n\n\n<li>\u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac, \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 <strong>\u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b2\u03ac\u03c1\u03b7<\/strong> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \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 \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 squats.<\/li>\n\n\n\n<li>\u0391\u03c1\u03c7\u03b9\u03ba\u03ac, \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c3\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2.<strong> \u0391\u03c5\u03be\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b1\u03c1\u03b3\u03ac,<\/strong> \u03b4\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03bf\u03cd\u03bd \u03c0\u03c1\u03b9\u03bd \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b2\u03b1\u03c1\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1.<\/li>\n\n\n\n<li>\u0393\u03b9\u03b1 \u03bf\u03c1\u03b1\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd<strong> \u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong><\/li>\n\n\n\n<li>\u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7. \u0397 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/10-tips-gia-to-pws-na-kanete-kaliteri-apotherapeia-sto-swma-sas-meta-apo-mia-proponisi\/\" class=\"ek-link\">\u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7<\/a> \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>24 \u03ba\u03b1\u03b9 72 \u03ce\u03c1\u03b5\u03c2. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/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<p>\u0391\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/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\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5;<\/a><\/strong><\/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\/08\/iStock-1289415911-1124x749.jpg\" alt=\"\u039f\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604656\" title=\"\u039f\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1289415911-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9F%CE%B9_12_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%BC%CE%B5_%CE%B1%CE%BB%CF%84%CE%AE%CF%81%CE%B5%CF%82\"><\/span>\u039f\u03b9 12 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\">\u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a>, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\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 \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/flat-bench-gymbeam.html\" class=\"ek-link\">\u03c0\u03ac\u03b3\u03ba\u03bf<\/a> \u03ae \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/pleiometriko-kouti-plyobox-wood-gymbeam.html\" class=\"ek-link\">\u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03cc \u03ba\u03bf\u03c5\u03c4\u03af<\/a> \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u03a0\u03c1\u03b9\u03bd \u03c0\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03bc\u03bf\u03cd\u03c4\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 <strong>\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.<\/strong> \u039b\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf\u03c5 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ae \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf, \u03c7\u03c1\u03ae\u03c3\u03b7 <a href=\"https:\/\/gymbeam.gr\/kopilatiko-michanima-gymbeam.html\" class=\"ek-link\">\u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2<\/a> \u03ae \u03b2\u03cc\u03bb\u03c4\u03b1 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/air-bike-gymbeam.html\" class=\"ek-link\">\u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03b1\u03ad\u03c1\u03b1<\/a> \u03b1\u03c1\u03ba\u03bf\u03cd\u03bd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf <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\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 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/pws-na-xrisomopoihsete-ena-foam-roller-8-korifaies-askiseis\/\" class=\"ek-link\">\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c1\u03bf\u03bb\u03cc \u03b1\u03c6\u03c1\u03bf\u03cd<\/a> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c1\u03bf\u03ae \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \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<p>\u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5<strong> \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 <\/strong>\u03bc\u03cc\u03bd\u03bf<strong> \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1.<\/strong> \u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bf \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \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 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\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. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd (Biceps Curl)<\/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> \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\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. \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\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\u03b8\u03ce\u03c2 \u03c3\u03c5\u03c3\u03c0\u03ac\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\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03b1\u03bc\u03bf\u03bd\u03ae 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7. \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 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \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> \u03a7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b5\u03ba\u03c4\u03b5\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c3\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 decoding=\"async\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Biceps-curl.gif\" alt=\"\u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\" class=\"wp-image-604427\" title=\"\u039a\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">\u03b1. K\u03ac\u03bc\u03c8\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 2 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1<\/h5>\n\n\n\n<p>\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\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u0395\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 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">\u03b2. \u03a3\u03c6\u03c5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/h5>\n\n\n\n<p>\u0395\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ae \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5.<\/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. \u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/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. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \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\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bb\u03b1\u03b9\u03bc\u03cc \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03c3\u03c4\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7. \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 \u03b9\u03c3\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03cd\u03c8\u03bf\u03c2 \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.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \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\/08\/Triceps-extensions.gif\" alt=\"\u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\" class=\"wp-image-604603\" title=\"\u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">\u03b1. \u0395\u03c0\u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7<\/h5>\n\n\n\n<p>\u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd<a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\" class=\"ek-link\"> \u03c0\u03ac\u03b3\u03ba\u03bf<\/a> \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">\u03b2. \u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03bc\u03b5 2 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1<\/h5>\n\n\n\n<p>\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \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 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2.<\/p>\n\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 is-style-default\">3. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\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. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03c1\u03c0\u03cc \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03bf. \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \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 \u03bc\u03b1\u03b6\u03af.<\/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\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\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 \u03b1\u03c1\u03b3\u03ac \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 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \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 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/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 \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 \u03ba\u03b1\u03b9 \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\/08\/Shoulder-press.gif\" alt=\"\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\" class=\"wp-image-604539\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b1. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7<\/h5>\n\n\n\n<p>\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b2. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 2 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1<\/h5>\n\n\n\n<p>\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae. \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\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b3. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd Arnold<\/h5>\n\n\n\n<p>\u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03bc\u03b5 \u03c0\u03bb\u03ac\u03c4\u03b7. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03c4\u03b9\u03ba\u03c1\u03b9\u03c3\u03c4\u03ac. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/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 is-style-default\">4. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\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>: \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03bc\u03b5 \u03bb\u03b1\u03b2\u03ae \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u03a4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \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\u03b8\u03ce\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b1\u03c2. \u0395\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 \u03b1\u03c1\u03b3\u03ac \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 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \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 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03b1\u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\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\/08\/Chest-pres.gif\" alt=\"\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604475\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b1. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd<\/h5>\n\n\n\n<p>\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b2. \u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03b3\u03ba\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03bb\u03b9\u03bd\u03ae<\/h5>\n\n\n\n<p>\u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03ba\u03b5\u03ba\u03bb\u03b9\u03bc\u03ad\u03bd\u03bf <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-pagkos-gymbeam.html\" class=\"ek-link\">\u03c0\u03ac\u03b3\u03ba\u03bf<\/a> \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 20-45 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b1\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf, \u03c3\u03ba\u03cd\u03c8\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\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 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03c1\u03b1\u03b2\u03ac\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c3\u03b1\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \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. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03b1\u03bc\u03bf\u03bd\u03ae 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7. \u0395\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 \u03b1\u03c1\u03b3\u03ac \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 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4 \u03c0\u03c1\u03b9\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03c1\u03bc\u03ae\u03c2, \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Row.gif\" alt=\"\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\" class=\"wp-image-604507\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af (Sit-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/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\u03b8\u03ce\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf \u03ba\u03bf\u03c1\u03bc\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03bb\u03ad\u03bc\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9. \u0395\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 \u03b1\u03c1\u03b3\u03ac \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 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\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, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bc\u03c0\u03bb\u03bf\u03ba\u03ae \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Sit-up.gif\" alt=\"\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1\" class=\"wp-image-604555\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Russian Twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03b1\u03bd\u03b1\u03ba\u03bb\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u039f\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ae \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd <a href=\"https:\/\/gymbeam.gr\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1<\/a> \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03ac\u03ba\u03c1\u03b5\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\u03b8\u03ce\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b3\u03c5\u03c1\u03af\u03c3\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Russian-twist.gif\" alt=\"Russian twist \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604523\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9. \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c3\u03b7\u03c2. \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03bf \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 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/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\/08\/Plank-with-alt-row.gif\" alt=\"\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604491\"\/><\/figure>\n<\/div>\n\n\n<p>\u0393\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \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\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03b4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/ti-tha-simvei-me-sanida-kathe-mera\/\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2: Six-Pack, \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c2 \u03ba\u03bf\u03c1\u03bc\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7<\/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 is-style-default\">9. Goblet Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ce\u03bc\u03c9\u03bd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03ba\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \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\u03b8\u03ce\u03c2 \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03b5\u03c4\u03b5 \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 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0395\u03ba\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 \u03c3\u03c4\u03b7\u03bd \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\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 \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\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \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, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03ac\u03bd\u03b9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \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\u03ae \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Goblet.gif\" alt=\"Goblet squat\" class=\"wp-image-604459\"\/><\/figure>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 squat \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \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, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\" class=\"ek-link\"><strong>Squats: \u039f\u03c6\u03ad\u03bb\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Bulgarian Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03c0\u03ac\u03b3\u03ba\u03bf, \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\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af \u03ae \u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7. \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 \u03b9\u03c3\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\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. \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/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\u03b1\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Bulgarian-squat.gif\" alt=\"Bulgarian squat \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604443\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b1. Bulgarian squat \u03bc\u03b5 2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h5>\n\n\n\n<p>\u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Sumo Deadlift<\/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 \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03bb\u03ac\u03ba\u03b5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7.<\/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\u03b8\u03ce\u03c2 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9, \u03b3\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2. \u03a3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03bf \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\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 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03b1\u03c1\u03b3\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \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> \u039a\u03ac\u03bc\u03c8\u03b7 \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\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/08\/Sumo-deadlift.gif\" alt=\"Sumo deadlift \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604571\"\/><\/figure>\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 is-style-default\">12. \u03a9\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 (Thruster)<\/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. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03bf\u03c6\u03cc \u03c3\u03b1\u03c2, \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03ae \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1. \u0397 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \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\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \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\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1. \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, \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\u03bd \u03c4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c6\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7\u03c2, \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u0391\u03c6\u03bf\u03cd \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03b5\u03c4, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03af\u03b4\u03b9\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03bd\u03ae\u03b8\u03b7 \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a3\u03c4\u03c1\u03bf\u03b3\u03b3\u03c5\u03bb\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \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, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03b1\u03bd\u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \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.<\/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\/08\/Thurster.gif\" alt=\"Thruster \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\" class=\"wp-image-604587\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u0386\u03bb\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">\u03b1. Thruster \u03bc\u03b5 2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/h5>\n\n\n\n<p>\u03a0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%AC%CE%BB%CE%BB%CE%BF_%CE%BC%CF%80%CE%BF%CF%81%CE%B5%CE%AF%CF%84%CE%B5_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03ac\u03bb\u03bb\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ae \u03c3\u03c4\u03bf \u03c7\u03ce\u03c1\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1. \u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <a href=\"https:\/\/gymbeam.gr\/blog\/pws-na-gimnasteite-me-mpara-10-vasikes-askiseis-gia-olo-to-soma\/\" class=\"ek-link\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bc\u03b9\u03b1 \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<\/strong><\/a><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1\u03bd \u03c3\u03ac\u03ba\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0395\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \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 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03ac\u03ba\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/strong><\/a><\/li>\n\n\n\n<li>\u0393\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7 \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 \u03bc\u03b1\u03c2: <a href=\"https:\/\/gymbeam.gr\/blog\/13-top-askiseis-me-mpala-askhshs-gia-ekgimnash-olou-tou-swmatos\/\" class=\"ek-link\"><strong>\u039f\u03b9 13 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong><\/a><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 half-ball. \u0393\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b4\u03b5\u03af\u03c4\u03b5 \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><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B8%CE%B1_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%B8%CF%85%CE%BC%CE%AC%CF%83%CF%84%CE%B5\"><\/span>\u03a4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03cc\u03c3\u03bf \u03c4\u03c9\u03bd \u03ac\u03bd\u03c9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03bc\u03c5\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c6\u03cc\u03c1\u03c9\u03bd \u03b2\u03b1\u03c1\u03ce\u03bd \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5\u03c2<strong> \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2.<\/strong> \u0393\u03b9\u03b1 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03be\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd<strong> \u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 <strong>\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/strong> \u03ba\u03b1\u03b9<strong> \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0392\u03c1\u03ae\u03ba\u03b1\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03bf\u03c5\u03bd \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2  \u03b9\u03b4\u03ad\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\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 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 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