{"id":615153,"date":"2024-10-15T09:11:19","date_gmt":"2024-10-15T07:11:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=615153"},"modified":"2024-10-15T09:11:21","modified_gmt":"2024-10-15T07:11:21","slug":"%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/","title":{"rendered":"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;"},"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\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#%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_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;<\/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\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#%CE%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%89%CF%86%CE%AD%CE%BB%CE%B9%CE%BC%CE%BF_%CE%BD%CE%B1_%CE%AD%CF%87%CE%B5%CF%84%CE%B5_%CE%AD%CE%BD%CE%B1_%CE%BF%CF%81%CE%B3%CE%B1%CE%BD%CF%89%CE%BC%CE%AD%CE%BD%CE%BF_%CF%80%CE%BB%CE%AC%CE%BD%CE%BF_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bf\u03c1\u03b3\u03b1\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;\">\u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bf\u03c1\u03b3\u03b1\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#10_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B4%CE%B7%CE%BC%CE%B9%CE%BF%CF%85%CF%81%CE%B3%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CE%AD%CE%BD%CE%B1_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\" title=\"10 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\">10 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#1_%CE%9F%CF%81%CE%AF%CF%83%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CF%83%CF%84%CF%8C%CF%87%CE%BF%CF%85%CF%82_%CF%83%CE%B1%CF%82\" title=\"1. \u039f\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2\">1. \u039f\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#2_%CE%9B%CE%AC%CE%B2%CE%B5%CF%84%CE%B5_%CF%85%CF%80%CF%8C%CF%88%CE%B7_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7_%CE%B4%CE%B9%CE%AC%CF%81%CE%BA%CE%B5%CE%B9%CE%B1_%CF%84%CF%89%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CF%8E%CE%BD_%CF%83%CE%B1%CF%82\" title=\"2. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \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\">2. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \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<\/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\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#3_%CE%A0%CF%81%CE%BF%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1%CF%84%CE%AF%CF%83%CF%84%CE%B5_%CF%84%CE%B9%CF%82_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CF%83%CE%B1%CF%82_%CE%B3%CE%B9%CE%B1_%CF%83%CF%85%CE%B3%CE%BA%CE%B5%CE%BA%CF%81%CE%B9%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B7%CE%BC%CE%AD%CF%81%CE%B5%CF%82\" title=\"3. \u03a0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2\">3. \u03a0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#4_%CE%95%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%83%CF%85%CE%B3%CE%BA%CE%B5%CE%BA%CF%81%CE%B9%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82\" title=\"4. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2\">4. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#%CE%95%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CF%84%CF%89%CE%BD_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CF%84%CF%89%CE%BD_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%BF%CF%85_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82_%CE%B1%CE%BD%CE%AC%CE%BB%CE%BF%CE%B3%CE%B1_%CE%BC%CE%B5_%CF%84%CE%BF%CE%BD_%CF%83%CF%84%CF%8C%CF%87%CE%BF_%CF%83%CE%B1%CF%82\" title=\"\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2\">\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#6_%CE%91%CF%80%CE%BF%CF%86%CF%8D%CE%B3%CE%B5%CF%84%CE%B5_%CF%84%CE%B7_%CF%83%CF%84%CE%B1%CF%83%CE%B9%CE%BC%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CE%B5%CE%BC%CF%80%CE%BB%CE%BF%CF%85%CF%84%CE%AF%CE%B6%CE%BF%CE%BD%CF%84%CE%B1%CF%82_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%81%CE%BF%CF%85%CF%84%CE%AF%CE%BD%CE%B1_%CF%83%CE%B1%CF%82\" title=\"6. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2\">6. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#7_%CE%9E%CE%B5%CE%BA%CE%BF%CF%85%CF%81%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%B1%CF%81%CE%BA%CE%B5%CF%84%CE%AC_%CE%BA%CE%B1%CE%B9_%CE%BA%CE%AC%CE%BD%CF%84%CE%B5_%CF%80%CE%BF%CE%B9%CE%BF%CF%84%CE%B9%CE%BA%CF%8C_%CF%8D%CF%80%CE%BD%CE%BF\" title=\"7. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf\">7. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#8_%CE%A5%CF%80%CE%BF%CF%83%CF%84%CE%B7%CF%81%CE%AF%CE%BE%CF%84%CE%B5_%CF%84%CE%B1_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%AD%CF%83%CE%BC%CE%B1%CF%84%CE%AC_%CF%83%CE%B1%CF%82_%CE%BC%CE%B5_%CF%80%CE%BF%CE%B9%CE%BF%CF%84%CE%B9%CE%BA%CE%AE_%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE\" title=\"8. \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\">8. \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#9_%CE%94%CE%BF%CE%BA%CE%B9%CE%BC%CE%AC%CF%83%CF%84%CE%B5_%CE%B1%CE%BE%CE%B9%CF%8C%CF%80%CE%B9%CF%83%CF%84%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%BB%CE%B7%CF%81%CF%8E%CE%BC%CE%B1%CF%84%CE%B1_%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE%CF%82\" title=\"9. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2\">9. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#10_%CE%94%CE%B9%CE%B1%CF%84%CE%B7%CF%81%CE%AE%CF%83%CF%84%CE%B5_%CF%84%CE%BF_%CE%BA%CE%AF%CE%BD%CE%B7%CF%84%CF%81%CF%8C_%CF%83%CE%B1%CF%82_%CE%B6%CF%89%CE%BD%CF%84%CE%B1%CE%BD%CF%8C_%CE%BA%CE%B1%CE%B9_%CE%B4%CE%B5%CE%AF%CE%BE%CF%84%CE%B5_%CF%83%CF%85%CE%BD%CE%AD%CF%80%CE%B5%CE%B9%CE%B1\" title=\"10. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b6\u03c9\u03bd\u03c4\u03b1\u03bd\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b5\u03af\u03be\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1\">10. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b6\u03c9\u03bd\u03c4\u03b1\u03bd\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b5\u03af\u03be\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.gr\/blog\/%cf%80%cf%8e%cf%82-%ce%bc%cf%80%ce%bf%cf%81%ce%b5%ce%af%cf%84%ce%b5-%ce%bd%ce%b1-%ce%b4%ce%b7%ce%bc%ce%b9%ce%bf%cf%85%cf%81%ce%b3%ce%ae%cf%83%ce%b5%cf%84%ce%b5-%ce%ad%ce%bd%ce%b1-%cf%83%cf%89%cf%83\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u039f\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b3\u03af\u03bd\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1. \u03a3\u03b1\u03c2 <strong>\u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03bf\u03cd\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf, \u03c3\u03b1\u03c2 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03bf\u03c5\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2.<\/strong> \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03bf\u03bb\u03c5\u03c3\u03cd\u03c7\u03bd\u03b1\u03c3\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2. \u039a\u03b1\u03b9 \u03cc\u03c7\u03b9, \u03c4\u03bf \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03b1\u03c1\u03af\u03b6\u03b5\u03c4\u03b5, \u03bd\u03b1 \u03b1\u03bb\u03bb\u03b1\u03b6\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c1\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03ad\u03c0\u03b9\u03c0\u03bb\u03b1 \u03ae \u03bd\u03b1 \u03b2\u03ac\u03c6\u03b5\u03c4\u03b5. \u03a4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5 \u03b5\u03c3\u03ac\u03c2 -\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b5\u03af\u03c4\u03b5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03b7, \u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0388\u03bd\u03b1 \u03ba\u03b1\u03bb\u03cc \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03bb\u03cc \u03b4\u03c1\u03cc\u03bc\u03bf, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1<strong> \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2, \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1<\/strong> \u03ae \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03af \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03ba\u03b1\u03bb\u03ac, \u03b1\u03bd \u03cc\u03c7\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1, \u03bc\u03b5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5. <strong>\u0393\u03b9\u03b1 \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2, \u03ad\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03b5\u03bc\u03c0\u03bf\u03c1\u03b9\u03ba\u03cc<\/strong>. \u03a4\u03b9 \u03ba\u03c1\u03cd\u03b2\u03b5\u03c4\u03b1\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\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. \u0398\u03b1 \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1<\/h3>\n\n\n\n<p>\u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03be\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf \u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1, \u03cc\u03c0\u03c9\u03c2<strong> \u03bf\u03b9 \u03b3\u03bf\u03bd\u03b5\u03af\u03c2, \u03cc\u03c3\u03bf\u03b9 \u03b5\u03c1\u03b3\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b2\u03ac\u03c1\u03b4\u03b9\u03b5\u03c2 \u03ae \u03bf\u03b9 \u03c6\u03bf\u03b9\u03c4\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03be\u03b5\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5.<\/strong> \u0394\u03b5\u03bd \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5- \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af, \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03ae \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bd\u03cd\u03c7\u03c4\u03b1, \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0391\u03c0\u03bb\u03ce\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5, \u03cc\u03c4\u03b9 \u03b1\u03bd \u03b1\u03c1\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9 \u03c3\u03c4\u03b9\u03c2 2 \u03c0.\u03bc., \u03bf\u03b9 \u03b3\u03b5\u03af\u03c4\u03bf\u03bd\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c7\u03b1\u03c1\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03b9. <sup>[1-2]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0398\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ae \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/h3>\n\n\n\n<p>\u0397 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b1\u03c5\u03c4\u03cc\u03bc\u03b1\u03c4\u03b1 \u03b1\u03ba\u03c5\u03c1\u03ce\u03bd\u03b5\u03b9 <strong>\u03c4\u03b7\u03bd \u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ae \u03bc\u03b7\u03bd\u03b9\u03b1\u03af\u03b1\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c1\u03bf\u03bc\u03ae\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03ad\u03be\u03bf\u03b4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac\u03c2.<\/strong> \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b1\u03bd \u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03c4\u03b5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03c1\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b5\u03bd\u03b4\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc, \u03cc\u03c0\u03c9\u03c2 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stroma-giogka-dual-grey-blue-gymbeam.html\" class=\"ek-link\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>, <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/zones-resistance-band-set-gymbeam.html\" class=\"ek-link\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a>. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b6\u03ae\u03bb\u03b5\u03c5\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bb\u03ac\u03c4\u03c1\u03b7\u03c2 \u03c4\u03bf\u03c5 fitness. <sup>[1-2]<\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg\" alt=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\" class=\"wp-image-608284\" title=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u0398\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b1\u03c2<\/h3>\n\n\n\n<p><strong>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2, \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u0395\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03b5\u03c3\u03ac\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b1\u03c3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 -\u03b5\u03af\u03c4\u03b5 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03af\u03c4\u03b5 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/yoga-klidi-gia-somatiki-psixiki-isorropia\/\" class=\"ek-link\">\u03b3\u03b9\u03cc\u03b3\u03ba\u03b1<\/a>, \u03c0\u03b9\u03bb\u03ac\u03c4\u03b5\u03c2 \u03ae \u03ba\u03b1\u03bb\u03bb\u03b9\u03c3\u03b8\u03b5\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0398\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c4\u03ad\u03bb\u03b5\u03b9\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/h3>\n\n\n\n<p>\u0391\u03bd \u03b7 \u03b4\u03b9\u03b1\u03c1\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c4\u03bf \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9,<strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c7\u03ce\u03c1\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u0394\u03b5\u03bd \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03c0\u03bf\u03c4\u03ad \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03c4\u03b5 \u03b1\u03bd\u03c4\u03b9\u03bc\u03ad\u03c4\u03c9\u03c0\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03bd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ae \u03bd\u03b1 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03bf\u03c5 \u03b1\u03c0\u03ad\u03c7\u03b5\u03b9 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03bf\u03cd\u03c3\u03c4\u03b1 \u03c3\u03b1\u03c2. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03ad\u03bb\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03ba\u03cc\u03c0\u03c4\u03b5\u03b9, \u03b7\u03b8\u03b5\u03bb\u03b7\u03bc\u03ad\u03bd\u03b1 \u03ae \u03bc\u03b7, \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03ba\u03b4\u03bf\u03c7\u03ae \u03c4\u03bf\u03c5 \u03b5\u03b1\u03c5\u03c4\u03bf\u03cd \u03c3\u03b1\u03c2. <sup>[1-2]<\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg\" alt=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;\" class=\"wp-image-608300\" title=\"\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-2048x1280.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%93%CE%B9%CE%B1%CF%84%CE%AF_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%89%CF%86%CE%AD%CE%BB%CE%B9%CE%BC%CE%BF_%CE%BD%CE%B1_%CE%AD%CF%87%CE%B5%CF%84%CE%B5_%CE%AD%CE%BD%CE%B1_%CE%BF%CF%81%CE%B3%CE%B1%CE%BD%CF%89%CE%BC%CE%AD%CE%BD%CE%BF_%CF%80%CE%BB%CE%AC%CE%BD%CE%BF_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82\"><\/span>\u0393\u03b9\u03b1\u03c4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c9\u03c6\u03ad\u03bb\u03b9\u03bc\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bf\u03c1\u03b3\u03b1\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0388\u03bd\u03b1 \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b1\u03bd \u03ad\u03bd\u03b1\u03c2<strong> \u03c7\u03ac\u03c1\u03c4\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/strong> <strong>\u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf.<\/strong> \u03a3\u03b1\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ae, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03b4\u03c1\u03cc\u03bc\u03bf, \u03ce\u03c3\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03ad\u03c1\u03bd\u03b5\u03b9 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c3\u03b1\u03c2. \u0388\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03cc \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03bf. <sup>[2-3]<\/sup><\/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>\u0398\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2:<\/strong> \u0398\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c4\u03b5, \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c7\u03ac\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c7\u03b1\u03bc\u03ad\u03bd\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03b9\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1.<\/li>\n\n\n\n<li><strong>\u0398\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac:<\/strong> \u0395\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ae \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u0398\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b5\u03b9\u03b8\u03b1\u03c1\u03c7\u03af\u03b1 \u03c3\u03b1\u03c2:<\/strong> \u0397 \u03c0\u03c1\u03bf\u03c3\u03ae\u03bb\u03c9\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03bf\u03c1\u03b1\u03c4\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03cc\u03c4\u03b1\u03bd \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b5\u03ba \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c4\u03ad\u03c1\u03c9\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u0398\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7:<\/strong> \u0388\u03bd\u03b1 \u03ba\u03b1\u03bb\u03ac \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/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 \u03c8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03bd\u03b1\u03bd \u03bf\u03b4\u03b7\u03b3\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/?p=295051\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 &#8211; \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2, \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c4\u03b1 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bb\u03ac\u03b8\u03b7<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"64675,53680,49009,74329,36310,51190,32659,58726,40168,77725,64393,29667,5075\" ><\/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=\"10_%CE%B2%CE%AE%CE%BC%CE%B1%CF%84%CE%B1_%CE%B3%CE%B9%CE%B1_%CE%BD%CE%B1_%CE%B4%CE%B7%CE%BC%CE%B9%CE%BF%CF%85%CF%81%CE%B3%CE%AE%CF%83%CE%B5%CF%84%CE%B5_%CE%AD%CE%BD%CE%B1_%CF%80%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1_%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82_%CF%83%CF%84%CE%BF_%CF%83%CF%80%CE%AF%CF%84%CE%B9\"><\/span>10 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%CE%9F%CF%81%CE%AF%CF%83%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CF%83%CF%84%CF%8C%CF%87%CE%BF%CF%85%CF%82_%CF%83%CE%B1%CF%82\"><\/span>1. \u039f\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03c3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9&nbsp; \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c3\u03b1\u03c2.<\/strong> \u0391\u03c5\u03c4\u03bf\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b6\u03c9\u03bd\u03c4\u03b1\u03bd\u03cc \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03b4\u03c1\u03cc\u03bc\u03bf. \u039f\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03c3\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0395\u03ac\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b7 \u03b5\u03bd\u03c3\u03c9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/12-simvoules-gia-cardio\/\">cardio<\/a> \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ae, \u03b5\u03bd\u03ce \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c3\u03b1\u03c2, \u03c4\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/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\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b2\u03c1\u03b1\u03c7\u03c5\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2: <\/strong>\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b2\u03ac\u03bb\u03c4\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 2 \u03ba\u03b9\u03bb\u03ac \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bd\u03b1 \u03ae \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03bc\u03ae\u03bd\u03b1.<\/li>\n\n\n\n<li><strong>\u039c\u03b7\u03bd \u03b1\u03b3\u03bd\u03bf\u03b5\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03b6\u03c9\u03ae \u03c3\u03b1\u03c2:<\/strong> \u039f\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03af \u03ba\u03b1\u03b9 \u03b5\u03c6\u03b9\u03ba\u03c4\u03bf\u03af \u03c3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c4\u03bf\u03c5 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5 \u03b6\u03c9\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03c4\u03b7\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bf\u03b9\u03ba\u03bf\u03b3\u03b5\u03bd\u03b5\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2 \u03c5\u03c0\u03bf\u03c7\u03c1\u03b5\u03ce\u03c3\u03b5\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7:<\/strong> \u0398\u03ad\u03c3\u03c4\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03af \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03af. \u0391\u03c5\u03c4\u03bf\u03af \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03c7\u03b1\u03bc\u03ad\u03bd\u03c9\u03bd \u03ba\u03b9\u03bb\u03ce\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 5 \u03ae 10 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03ae \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ad\u03bb\u03be\u03b7.<\/li>\n\n\n\n<li><strong>\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03af:<\/strong> \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b9\u03ac\u03c0\u03bb\u03b1\u03c3\u03b7 \u03ae \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7, \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03b1\u03c5\u03c4\u03bf\u03cd, \u03c3\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7, \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c6\u03c9\u03c4\u03b5\u03b9\u03bd\u03ae \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7, \u03c3\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ae \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b9\u03bf \u03b3\u03b1\u03bb\u03ae\u03bd\u03b9\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc. \u0391\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03bb\u03b7\u03c6\u03b8\u03bf\u03cd\u03bd \u03c5\u03c0\u03cc\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2: <\/strong>\u039d\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc \u03c3\u03b1\u03c2 \u03ae 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srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-400x289.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1536x1108.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-2048x1477.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%CE%9B%CE%AC%CE%B2%CE%B5%CF%84%CE%B5_%CF%85%CF%80%CF%8C%CF%88%CE%B7_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CE%BA%CE%B1%CE%B9_%CF%84%CE%B7_%CE%B4%CE%B9%CE%AC%CF%81%CE%BA%CE%B5%CE%B9%CE%B1_%CF%84%CF%89%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CF%8E%CE%BD_%CF%83%CE%B1%CF%82\"><\/span>2. \u039b\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc 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\u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1 \u03ae \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b4\u03cd\u03bf \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 60 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03c4\u03c1\u03b5\u03b9\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ae \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bf \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd 15 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\u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2.<strong> \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac, \u03b2\u03ac\u03bb\u03c4\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03b9\u03c2 3-5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039a\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c8\u03c4\u03b5 <strong>\u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b7\u03bc\u03b5\u03c1\u03bf\u03bb\u03cc\u03b3\u03b9\u03cc \u03c3\u03b1\u03c2 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bd\u03c9\u03c1\u03af\u03c4\u03b5\u03c1\u03b1<\/strong> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03b1\u03bb\u03cc\u03b3\u03c9\u03c2. \u039d\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b1\u03c0\u03cc \u03bc\u03ad\u03c1\u03b1 \u03c3\u03b5 \u03bc\u03ad\u03c1\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03bd\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03b1\u03c1\u03b3\u03ac \u03c3\u03c4\u03b7 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03c1\u03bf\u03c3\u03b4\u03cc\u03ba\u03b7\u03c4\u03b7 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03b3\u03bf\u03c1\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03b4\u03b7 \u03c0\u03c1\u03ce\u03c4\u03b7\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03cc\u03bb\u03b7. \u0391\u03bd \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03ba\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03c0\u03b5\u03b9\u03c1\u03ac\u03b6\u03b5\u03b9 \u03b1\u03bd \u03c4\u03cd\u03c7\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c0\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c4\u03cc\u03c3\u03bf.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2;\" class=\"wp-image-608333\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%CE%A0%CF%81%CE%BF%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1%CF%84%CE%AF%CF%83%CF%84%CE%B5_%CF%84%CE%B9%CF%82_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CF%83%CE%B1%CF%82_%CE%B3%CE%B9%CE%B1_%CF%83%CF%85%CE%B3%CE%BA%CE%B5%CE%BA%CF%81%CE%B9%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B7%CE%BC%CE%AD%CF%81%CE%B5%CF%82\"><\/span>3. \u03a0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0391\u03c6\u03bf\u03cd \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b5\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03b8\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5, \u03ae\u03c1\u03b8\u03b5 \u03b7 \u03ce\u03c1\u03b1 \u03bd\u03b1<strong> \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/li>\n\n\n\n<li>\u0397 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03b5\u03bd\u03ce \u03b7 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/li>\n\n\n\n<li>\u039a\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc, \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b9\u03b1\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 24-72 \u03ce\u03c1\u03b5\u03c2.<\/li>\n\n\n\n<li> \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03c6\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03bf\u03cd, \u03b2\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2:<\/strong> \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, <a href=\"https:\/\/gymbeam.gr\/exagonos-altiras-gymbeam.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a>, <a href=\"https:\/\/gymbeam.gr\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebells<\/a>, <a href=\"https:\/\/gymbeam.gr\/powerbag-gymbeam.html\" class=\"ek-link\">power bags<\/a>, <a href=\"https:\/\/gymbeam.gr\/lastixa-kai-elathria\" class=\"ek-link\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03ae \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2<a href=\"https:\/\/gymbeam.gr\/mpares-gimnastikis\" class=\"ek-link\"> \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/set-apo-imantes-gumnastikis-gymbeam.html\" class=\"ek-link\">\u03b9\u03bc\u03ac\u03bd\u03c4\u03b5\u03c2<\/a> \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03c4\u03c5\u03b1\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc <a href=\"https:\/\/www.youtube.com\/gymbeam-tv\" class=\"ek-link\">\u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c3\u03c4\u03bf YouTube. <\/a><\/li>\n\n\n\n<li><strong>\u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong>: <a href=\"https:\/\/gymbeam.gr\/sxoinakia\">\u03a3\u03ba\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a>, <a href=\"https:\/\/gymbeam.gr\/kopilatiko-michanima-gymbeam.html\">\u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/air-bike-gymbeam.html\">air bike<\/a>, \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, HIIT \u03ae Tabata \u03bc\u03b5 burpees, jumping jack, high knee kicks \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ac\u03b5\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac.<\/li>\n\n\n\n<li><strong>\u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03ba\u03b9\u03bd\u03b7\u03c3\u03af\u03b1: <\/strong><a href=\"https:\/\/gymbeam.gr\/blog\/yoga-klidi-gia-somatiki-psixiki-isorropia\/\" class=\"ek-link\">\u0393\u03b9\u03cc\u03b3\u03ba\u03b1<\/a>, \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/kulindroi-masaz\" class=\"ek-link\">\u03ba\u03c5\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03ba\u03cd\u03bb\u03b9\u03bd\u03b4\u03c1\u03bf \u03b1\u03c6\u03c1\u03bf\u03cd.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\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\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0397\u03bc\u03ad\u03c1\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039a\u03cd\u03c1\u03b9\u03bf\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2: \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039a\u03cd\u03c1\u03b9\u03bf\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2: \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039a\u03cd\u03c1\u03b9\u03bf\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2: \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 fitness<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/proponisi-me-altires-oi-12-pio-apotelesmatikes-askiseis\/\" class=\"ek-link\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b3\u03b9\u03b1 30-40 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/sxoinaki-6-askiseis-hiit-kafsi-thermidon\/\" class=\"ek-link\">HIIT \u03bc\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a4\u03c1\u03af\u03c4\u03b7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\/\u03c0\u03b5\u03c1\u03af\u03c0\u03b1\u03c4\u03bf\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/33-askiseis-me-lastixa-padou\/\" class=\"ek-link\">\u039a\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 +<\/a> <a href=\"https:\/\/gymbeam.gr\/roller-masaz-3-se-1-gymbeam.html\" class=\"ek-link\">\u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03cd\u03bb\u03b9\u03bd\u03b4\u03c1\u03bf \u03b1\u03c6\u03c1\u03bf\u03cd<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/33-askiseis-me-lastixa-padou\/\" class=\"ek-link\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/15-top-askiseis-gia-olo-to-soma-me-power-bag\/\" class=\"ek-link\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 power bag<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\/\u03c0\u03b5\u03c1\u03af\u03c0\u03b1\u03c4\u03bf\u03c2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/8-askiseis-kettlebell-gia-podia-gloutous\/\" class=\"ek-link\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 kettlebell \u03b3\u03b9\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1\u03b3\u03b9\u03b1 20 \u03bb\u03b5\u03c0\u03c4\u03ac + \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b3\u03b9\u03b1 30-40 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/10-askiseis-gia-araxrious-proponimenous-se-monozigo\/\" class=\"ek-link\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2.<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\/\u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5<strong><a href=\"https:\/\/gymbeam.gr\/foam-roller-portokali-gymbeam.html\" class=\"ek-link\"> \u03ba\u03cd\u03bb\u03b9\u03bd\u03b4\u03c1\u03bf \u03b1\u03c6\u03c1\u03bf\u03cd<\/a><\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039e\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\/\u03c0\u03b5\u03c1\u03af\u03c0\u03b1\u03c4\u03bf\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/12-askiseis-somatikou-varous\/\" class=\"ek-link\">\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a> \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/gileko-me-vari-sosti-epilogi\/\" class=\"ek-link\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a> \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%CE%95%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%83%CF%85%CE%B3%CE%BA%CE%B5%CE%BA%CF%81%CE%B9%CE%BC%CE%AD%CE%BD%CE%B5%CF%82_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82\"><\/span>4. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03ce\u03c1\u03b1, \u03b1\u03c2 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7\u03bd <strong>\u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03bd \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9.<\/strong> \u039c\u03b5\u03c1\u03b9\u03ba\u03bf\u03af \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03bf\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/mpara-olumpiaki-eternal-power-gymbeam.html\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03ba\u03b1\u03b9 <a href=\"https:\/\/gymbeam.gr\/diskos-barous-competition-gymbeam.html\" class=\"ek-link\">\u03b4\u03af\u03c3\u03ba\u03bf\u03c5\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2,<\/a> <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-altiras-3-20-kilon-gymbeam.html\" class=\"ek-link\">\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/a>, <a href=\"https:\/\/gymbeam.gr\/set-expander-duoband-gymbeam.html\" class=\"ek-link\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03ba\u03b1\u03b9 kettlebells. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\" class=\"ek-link\">\u03c3\u03c4\u03c1\u03c9\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03ba\u03ae\u03c0\u03bf \u03c3\u03b1\u03c2, \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03ac\u03c1\u03ba\u03bf \u03ae \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ksekinisete-na-gimnazeste-se-parko\/\" class=\"ek-link\">\u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. <sup>[5-6]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0392\u03b1\u03c3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2, \u03c4\u03b9\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2, \u03c4\u03b9\u03c2 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 2-4 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong> \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03cc\u03c3\u03bf \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 (\u03c0\u03bf\u03bb\u03c5\u03b1\u03c1\u03b8\u03c1\u03b9\u03ba\u03ad\u03c2) \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03bc\u03bf\u03bd\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 (\u03bc\u03bf\u03bd\u03bf\u03b1\u03c1\u03b8\u03c1\u03b9\u03ba\u03ad\u03c2).<\/li>\n\n\n\n<li>\u03a0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2<strong> \u03bc\u03bf\u03bd\u03bf\u03bc\u03b5\u03c1\u03b5\u03af\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong> (\u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03ac\u03ba\u03c1\u03bf \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac) \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac. \u03a0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 Bulgarian split squat, \u03b3\u03ad\u03c6\u03c5\u03c1\u03b5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ae \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9.<\/li>\n\n\n\n<li><strong>\u03a0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7<\/strong> (\u03cc\u03c0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 jumping jacks \u03ae \u03b5\u03c0\u03b9\u03c4\u03cc\u03c0\u03b9\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf) \u03ba\u03b1\u03b9<strong> \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd.<\/li>\n\n\n\n<li><strong>\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ac \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2. \u03a0<\/strong>\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 (\u03cc\u03c0\u03c9\u03c2 \u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1).<\/li>\n\n\n\n<li><strong>\u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ad\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2<\/strong>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-arxisete-to-treksimo\/\" class=\"ek-link\">\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/8-ofelh-ths-kolymvhshs\/\" class=\"ek-link\">\u03ba\u03bf\u03bb\u03cd\u03bc\u03b2\u03b7\u03c3\u03b7<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/podilasia-kanei-kalo\/\" class=\"ek-link\">\u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/dimiourgiki-proponisi-askisis-me-to-varos-tou-somatos-empnesvmenes-apo-ton-xoro\/\" class=\"ek-link\">\u03c7\u03bf\u03c1\u03cc<\/a> \u03ae \u03bd\u03b1<a href=\"https:\/\/gymbeam.gr\/blog\/psixiki-evimeria-apo-tin-fisi\/\" class=\"ek-link\"> \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03b6\u03bf\u03c0\u03bf\u03c1\u03af\u03b1.<\/a><\/li>\n\n\n\n<li><strong>&nbsp;\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03bb\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03c4\u03c5\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 fitness<\/strong> \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03bf\u03c5\u03bd \u03b2\u03af\u03bd\u03c4\u03b5\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf YouTube. \u0391\u03c0\u03bb\u03ce\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c0\u03bf\u03bb\u03cd\u03c0\u03bb\u03bf\u03ba\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c4\u03b5\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u039c\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0391\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<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03bf \u03c0\u03ac\u03c1\u03ba\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/oi-9-kaluteres-askiseis-wmou\/\" class=\"ek-link\"><strong>\u038f\u03bc\u03bf\u03b9<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 Pike \u03bc\u03b5 \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 (\u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03bb\u03b1\u03ca\u03bd\u03ad\u03c2 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 Arnold, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/mpara-lifter-30-mm.html\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03c1\u03b1<\/a> \u03ba\u03b1\u03b9 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/plaka-baron-iron-30-mm-gymbeam.html\" class=\"ek-link\">\u03b4\u03af\u03c3\u03ba\u03bf<\/a> \u03b3\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 Pike \u03bc\u03b5 \u03c5\u03c0\u03b5\u03c1\u03c5\u03c8\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 (\u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03ac\u03b3\u03ba\u03bf), \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b5\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03b5 \u03c4\u03bf\u03af\u03c7\u03bf (\u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/oi-8-kaliteres-askiseis-dikefalon\/\" class=\"ek-link\">\u0394\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-trikefalon\/\" class=\"ek-link\">\u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2, \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf (\u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad\u03c2)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/ez-mpara-lifter-strabompara-gymbeam.html\" class=\"ek-link\">\u03c3\u03c4\u03c1\u03b1\u03b2\u03cc\u03bc\u03c0\u03b1\u03c1\u03b1<\/a>, \u03b2\u03b1\u03c1\u03ac\u03ba\u03b9\u03b1 hammer curls \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03bb\u03b1\u03ba\u03c4\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03ba\u03b1\u03b9 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/paralliles-mpares-dip-ii-mauro-gymbeam.html\" class=\"ek-link\">\u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0388\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae, \u0391\u03c5\u03c3\u03c4\u03c1\u03b1\u03bb\u03b9\u03b1\u03bd\u03ad\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5 \u03bc\u03b5<a href=\"https:\/\/gymbeam.gr\/cross-resistance-band-level-1-gymbeam.html\" class=\"ek-link\"> \u03bb\u03b1\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.gr\/blog\/oi-7-kaliteres-askiseis-stithous\/\" class=\"ek-link\"><strong>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0391\u03bd\u03bf\u03b9\u03c7\u03c4\u03ad\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf, \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 pullovers \u03bc\u03b5 kettlebell<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 (\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/9-kaliteres-askiseis-platis\/\" class=\"ek-link\">\u03a0\u03bb\u03ac\u03c4\u03b7<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Superman, \u03c0\u03bb\u03b1\u03ca\u03bd\u03ad\u03c2 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03b7\u03bd\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b7 \u03ba\u03bf\u03bb\u03cd\u03bc\u03b2\u03b7\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c3\u03ba\u03c5\u03c6\u03c4\u03ae \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0388\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae, \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03c0\u03bb\u03b1\u03ca\u03bd\u03ae \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/\" class=\"ek-link\">\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, V-ups, \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03c8\u03b1\u03bb\u03b9\u03b4\u03ac\u03ba\u03b9\u03b1, <a href=\"https:\/\/gymbeam.gr\/blog\/ti-tha-simvei-me-sanida-kathe-mera\/\" class=\"ek-link\">\u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/a> \u03ba\u03b1\u03b9 mountain climbers<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0391\u03c0\u03bb\u03bf\u03af \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03bc\u03b5 \u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, Russian twists \u03bc\u03b5 kettlebell, \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c3\u03b5 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c3\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c0\u03bb\u03b1\u03ca\u03bd\u03b5\u03c2 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd, toes to bar \u03c3\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 wood choppers<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/oi-9-kaliteres-askiseis-gia-gloutous-kai-podia\/\" class=\"ek-link\">\u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 (\u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1), Bulgarian split squats \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 (\u03b7 \u03c0\u03ac\u03b3\u03ba\u03bf),<a href=\"https:\/\/gymbeam.gr\/blog\/gefira-gloutwn-10-top-parallages-gia-pio-sfrigilous-kai-smileumenous-gloutous\/\" class=\"ek-link\"> \u03b3\u03ad\u03c6\u03c5\u03c1\u03b5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/a>, \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03af\u03c3\u03c9 (\u03ae \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac) \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, Romanian \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, ip thrusts \u03ba\u03b1\u03b9 step up \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf (\u03ae \u03ba\u03bf\u03c5\u03c4\u03af) \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 <\/td><td class=\"has-text-align-center\" data-align=\"center\">Step ups (\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1) \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf, \u03b3\u03ad\u03c6\u03c5\u03c1\u03b5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b7\u03c1\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.gr\/blog\/9-top-askiseis-gia-tous-mirous-kai-tis-gampes\/\" class=\"ek-link\">\u03a0\u03cc\u03b4\u03b9\u03b1<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 (\u03bc\u03b5 \u03ac\u03bb\u03bc\u03b1), \u03c0\u03bb\u03b1\u03ca\u03bd\u03ad\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 sumo \u03ba\u03b1\u03b9 Romanian \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgarian split squats, \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, kettlebell swing \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b1\u03c2 \u03bc\u03b1 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgarian split squat \u03bc\u03b5 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03b5\u03bd\u03ce \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03ac\u03b3\u03ba\u03bf \u03ae \u03ac\u03bb\u03bb\u03bf \u03b2\u03bf\u03ae\u03b8\u03b7\u03bc\u03b1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>\u0397 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae \u03bc\u03b1\u03c2:<\/strong> \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03be\u03bf\u03b9\u03ba\u03bf\u03bd\u03bf\u03bc\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c7\u03ce\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03ac\u03c4\u03b5 <strong>\u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03c4\u03b5 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae\u03c2 \u03c3\u03b1\u03c2,<\/strong> \u03bf\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/30-kg-weights-set-gymbeam.html\" class=\"ek-link\">\u03c3\u03b5\u03c4 \u03c1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03c9\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9<\/a>\u03bd, \u03ad\u03bd\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/ruthmizomenos-altiras-3-20-kilon-gymbeam.html\" class=\"ek-link\">\u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2<\/a> \u03ae \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/ruthmizomeno-kettlebell-4-5-kg-gymbeam.html\" class=\"ek-link\">\u03c1\u03c5\u03b8\u03bc\u03b9\u03b6\u03cc\u03bc\u03b5\u03bd\u03bf kettlebell.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c2 \u03ac\u03bb\u03bb\u03bf\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf\u03c2 \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:<strong><a href=\"https:\/\/gymbeam.gr\/blog\/aparaitita-accessories-gia-to-oikiako-gimnastirio\/\" class=\"ek-link\"> \u0391\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b1\u03be\u03b5\u03c3\u03bf\u03c5\u03ac\u03c1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bf\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03c3\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg\" alt=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03c3\u03b1\u03c2\" class=\"wp-image-608353\" title=\"\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c0\u03bb\u03ac\u03bd\u03bf \u03c3\u03b1\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%95%CF%80%CE%B9%CE%BB%CE%AD%CE%BE%CF%84%CE%B5_%CF%84%CE%BF%CE%BD_%CE%B1%CF%81%CE%B9%CE%B8%CE%BC%CF%8C_%CF%84%CF%89%CE%BD_%CE%B5%CF%80%CE%B1%CE%BD%CE%B1%CE%BB%CE%AE%CF%88%CE%B5%CF%89%CE%BD_%CF%84%CF%89%CE%BD_%CF%83%CE%B5%CF%84_%CE%BA%CE%B1%CE%B9_%CF%84%CE%BF%CF%85_%CE%B2%CE%AC%CF%81%CE%BF%CF%85%CF%82_%CE%B1%CE%BD%CE%AC%CE%BB%CE%BF%CE%B3%CE%B1_%CE%BC%CE%B5_%CF%84%CE%BF%CE%BD_%CF%83%CF%84%CF%8C%CF%87%CE%BF_%CF%83%CE%B1%CF%82\"><\/span>\u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a3\u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03b2\u03ae\u03bc\u03b1, \u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. \u03a4\u03ce\u03c1\u03b1, \u03b1\u03c2 \u03c4\u03bf\u03bd \u03b5\u03c0\u03b1\u03bd\u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03b8\u03b1 \u03ba\u03b1\u03b8\u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03b5\u03c4. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 <strong>\u03cc\u03c3\u03bf\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03b2\u03ac\u03c1\u03b7 (<\/strong>\u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2). \u0393\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03c3\u03b5\u03c4, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ae \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03be\u03b5\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf <strong>\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03c4\u03b7\u03c2 \u03bc\u03af\u03b1\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7\u03c2 (1RM). <\/strong>\u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4<strong>\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae<\/strong>. \u0394\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b8\u03cc\u03bb\u03bf\u03c5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u03a4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2 \u03c3\u03c4\u03cc\u03c7\u03c9\u03bd, \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c3\u03b5<strong> \u03ad\u03bd\u03b1 \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03c4\u03bf\u03c5 1RM \u03c3\u03b1\u03c2. <\/strong>\u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03bd \u03c4\u03bf 1RM \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 100 kg, \u03c4\u03cc\u03c4\u03b5 \u03c4\u03bf 70% \u03c4\u03bf\u03c5 1RM \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u03a0\u03c1\u03b9\u03bd \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1, <strong>\u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf 1RM \u03c3\u03b1\u03c2 (\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03bc\u03b9\u03b1\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7\u03c2) \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. <\/strong>\u039a\u03b1\u03b8\u03ce\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03c4\u03bf 1RM \u03c3\u03b1\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b1\u03c5\u03be\u03b7\u03b8\u03b5\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5. \u03a3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b5\u03be\u03b5\u03c4\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf 1RM \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03ba\u03ac\u03b8\u03b5 4-6 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03b1\u03bb\u03cc\u03b3\u03c9\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03bf\u03cd \u03c4\u03bf\u03c5 1RM \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf:<strong><a href=\"https:\/\/gymbeam.gr\/blog\/poso-varos-na-sikwnete-gia-muiki-anaptuxi-dinami-i-apoleia-varous\/\" class=\"ek-link\"> \u03a0\u03cc\u03c3\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1706\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg\" alt=\"\u039f \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2\" class=\"wp-image-608389\" title=\"\u039f \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u039f\u03b9 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2, \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03bf\u03c5\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae\u03c2.<\/li>\n\n\n\n<li>\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9<strong> \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03c4\u03c1\u03b9\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/strong><sup>[7-10]<\/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>\u0395\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2; \u03a4\u03cc\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-megisti-anaptiksi\/\" class=\"ek-link\">10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd <strong>\u03ac\u03c1\u03c3\u03b7 \u03b2\u03b1\u03c1\u03ce\u03bd \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/strong><\/li>\n\n\n\n<li>\u0397 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03c5\u03c0\u03b9\u03ba\u03ae.<sup> [7-10]<\/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 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03c1\u03cc\u03bb\u03bf \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03b7 \u03ba\u03bb\u03b7\u03c1\u03bf\u03bd\u03bf\u03bc\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <a href=\"https:\/\/gymbeam.gr\/blog\/pws-ta-gonidia-epireazoun-thn-anaptiksi-twn-miwn-kai-th-dynamh-h-eksetash-dna-sto-spiti-vohtha-sthn-apokalipsi-twn-fysikwn-dinatotitwn-sas\/\" class=\"ek-link\"><strong>\u03a0\u03ce\u03c2 \u03c4\u03b1 \u03b3\u03bf\u03bd\u03af\u03b4\u03b9\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd; \u0397 \u03b5\u03be\u03ad\u03c4\u03b1\u03c3\u03b7 DNA \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03c4\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ce\u03bd \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03c3\u03b1\u03c2<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae, <strong>\u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/strong><\/li>\n\n\n\n<li>\u0391\u03c5\u03c4\u03cc \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.<sup> [7\u201310]<\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03ae \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf <strong>\u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03cc \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1<\/strong> (\u03cc\u03c0\u03bf\u03c5 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03c5\u03c0\u03b5\u03c1\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7).<\/li>\n\n\n\n<li>\u0397 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 <strong>\u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bb\u03cd\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd.<\/strong><\/li>\n\n\n\n<li>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd<strong> \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2.<\/strong> <sup>[7-10]<\/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 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/dieta-cardio-dinami-ti-einai-kalitero-apolia-varous\/\" class=\"ek-link\">\u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2;<\/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\">\u03a3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd, \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a3\u03c4\u03cc\u03c7\u03bf\u03c2<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf (1% 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03c1\u03b9\u03b8\u03bc\u03cc\u03c2 \u03c3\u03b5\u03c4<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u0394\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1-4 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 (\u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 \u03bb\u03b5\u03c0\u03c4\u03cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><\/tbody><\/table><\/figure>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%CE%91%CF%80%CE%BF%CF%86%CF%8D%CE%B3%CE%B5%CF%84%CE%B5_%CF%84%CE%B7_%CF%83%CF%84%CE%B1%CF%83%CE%B9%CE%BC%CF%8C%CF%84%CE%B7%CF%84%CE%B1_%CE%B5%CE%BC%CF%80%CE%BB%CE%BF%CF%85%CF%84%CE%AF%CE%B6%CE%BF%CE%BD%CF%84%CE%B1%CF%82_%CF%84%CE%B7%CE%BD_%CF%80%CF%81%CE%BF%CF%80%CE%BF%CE%BD%CE%B7%CF%84%CE%B9%CE%BA%CE%AE_%CF%81%CE%BF%CF%85%CF%84%CE%AF%CE%BD%CE%B1_%CF%83%CE%B1%CF%82\"><\/span>6. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03c3\u03b9\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03af\u03b4\u03b9\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc <strong>\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03bc\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03b1\u03ba\u03ac \u03cc\u03c3\u03bf \u03ae\u03c4\u03b1\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae<\/strong>. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03ad\u03c7\u03b5\u03b9 \u03ad\u03c1\u03b8\u03b5\u03b9 \u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03bd\u03b1 \u03c4\u03bf \u03b5\u03bc\u03c0\u03bb\u03bf\u03c5\u03c4\u03af\u03c3\u03b5\u03c4\u03b5. \u03a4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 <strong>\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03c6\u03cc\u03c1\u03c4\u03c9\u03c3\u03b7\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03bf -\u03b1\u03c0\u03bb\u03ce\u03c2 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c3\u03c4\u03b5 <strong>\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03ac \u03c3\u03b1\u03c2 \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03bd\u03ad\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9.<\/strong> \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03b9\u03b8\u03b5\u03af \u03bc\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7, \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ae \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae. <sup>[11-12]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03ad\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 <strong>\u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ae \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03cc\u03c7\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc 10% \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong><\/li>\n\n\n\n<li>\u0394\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ae \u03bd\u03b1 \u03c1\u03b9\u03c3\u03ba\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7.<\/li>\n\n\n\n<li>\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03ae \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1. \u0391\u03bd \u03b4\u03b5\u03bd \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b1\u03c1\u03c7\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf.<\/li>\n\n\n\n<li><strong>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03bd\u03ad\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03b5\u03bd\u03b4\u03b5\u03af\u03ba\u03bd\u03c5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03c4\u03b5 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03c4\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong> \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03b5\u03b9 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ac \u03b4\u03b9\u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1. \u039f\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf HIIT \u03ae \u03c4\u03bf Tabata.<\/li>\n\n\n\n<li>\u0391\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c9\u03c2 \u03b2\u03ac\u03c1\u03b7 \u03b4\u03b9\u03ac\u03c6\u03c1\u03bf\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03b1 \u03cc\u03c0\u03c9\u03c2 <a href=\"https:\/\/gymbeam.gr\/athlitika-mpoukalia\" class=\"ek-link\">\u03bc\u03c0\u03bf\u03c5\u03ba\u03ac\u03bb\u03b9\u03b1 \u03bd\u03b5\u03c1\u03bf\u03cd,<\/a> \u03ad\u03bd\u03b1 \u03c6\u03bf\u03c1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf <a href=\"https:\/\/gymbeam.gr\/sakidia-platis\" class=\"ek-link\">\u03c3\u03b1\u03ba\u03af\u03b4\u03b9\u03bf \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2<\/a> \u03ae \u03ad\u03bd\u03b1\u03bd <a href=\"https:\/\/gymbeam.gr\/sakoi-gymnastikis\" class=\"ek-link\">\u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03ac\u03ba\u03bf<\/a>. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd \u03ae \u03b5\u03bd\u03cc\u03c2 \u03c3\u03ba\u03cd\u03bb\u03bf\u03c5 \u03bc\u03b5\u03c4\u03c1\u03ac\u03b5\u03b9, \u03b1\u03bb\u03bb\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03c7\u03ac\u03c1\u03b9\u03c3\u03c4\u03bf \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bc\u03c0\u03bb\u03b5\u03ba\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2 -\u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac, \u03b1\u03c1\u03ba\u03b5\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03b3\u03b5\u03bc\u03ac\u03c4\u03b1 \u03bc\u03c0\u03bf\u03c5\u03ba\u03ac\u03bb\u03b9\u03b1.<\/li>\n\n\n\n<li>\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 <strong>supersets<\/strong> (\u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd) \u03ae<strong> giant sets<\/strong> (\u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 4 \u03ae \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd). \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c0\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ac\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03bc\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5<strong> \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7, \u03b1\u03bd \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03b5\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ae \u03b1\u03bd \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9.<\/strong> \u03a4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ae \u03c0\u03b9\u03bf \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b7;\" class=\"wp-image-608408\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ae \u03c0\u03b9\u03bf \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b7;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%CE%9E%CE%B5%CE%BA%CE%BF%CF%85%CF%81%CE%B1%CF%83%CF%84%CE%B5%CE%AF%CF%84%CE%B5_%CE%B1%CF%81%CE%BA%CE%B5%CF%84%CE%AC_%CE%BA%CE%B1%CE%B9_%CE%BA%CE%AC%CE%BD%CF%84%CE%B5_%CF%80%CE%BF%CE%B9%CE%BF%CF%84%CE%B9%CE%BA%CF%8C_%CF%8D%CF%80%CE%BD%CE%BF\"><\/span>7. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u038c\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf<\/strong>. \u0394\u03b5\u03bd \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03bd\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1 \u03ae \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 20 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03bc\u03c0\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1, \u03bc\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf \u03bb\u03b5\u03c0\u03c4\u03cc. \u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\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\u03c9\u03bd \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2. \u03a3\u03c5\u03bd\u03b5\u03c0\u03ce\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03bd\u03b1 \u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c5\u03c0\u03cc\u03c8\u03b7 \u03c3\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1 \u03cc\u03c4\u03b1\u03bd \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039f \u03b1\u03ba\u03c1\u03bf\u03b3\u03c9\u03bd\u03b9\u03b1\u03af\u03bf\u03c2 \u03bb\u03af\u03b8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9<strong> \u03bf \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/ipnos-o-kaliteros-lipodialitis\/\" class=\"ek-link\">\u03cd\u03c0\u03bd\u03bf\u03c2<\/a>, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af 7-9 \u03ce\u03c1\u03b5\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b2\u03c1\u03ac\u03b4\u03c5.<\/strong><\/li>\n\n\n\n<li><strong>\u0395\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03c4\u03b5 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2.<\/strong> \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac, \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03ae \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u0397 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03ad\u03c3\u03b5\u03b9 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 72 \u03ce\u03c1\u03b5\u03c2. <\/strong>\u0393\u03b9&#8217; \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ae \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03b1\u03b4\u03bf\u03c7\u03b9\u03ba\u03ad\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2.<\/li>\n\n\n\n<li><strong>\u039c\u03b9\u03b1 \u03c6\u03bf\u03c1\u03ac \u03ba\u03ac\u03b8\u03b5 1-2 \u03bc\u03ae\u03bd\u03b5\u03c2, \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7\u03c2,<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03bf\u03c0\u03bf\u03af\u03b1\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03b5\u03c4. \u0391\u03c5\u03c4\u03cc \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c8\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5, \u03b5\u03bd\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \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\u03bf \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03b9 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7; \u03a4\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03ac \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 blog \u03bc\u03b1\u03c2.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"\u0391\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" class=\"wp-image-608424\" title=\"\u0391\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%CE%A5%CF%80%CE%BF%CF%83%CF%84%CE%B7%CF%81%CE%AF%CE%BE%CF%84%CE%B5_%CF%84%CE%B1_%CE%B1%CF%80%CE%BF%CF%84%CE%B5%CE%BB%CE%AD%CF%83%CE%BC%CE%B1%CF%84%CE%AC_%CF%83%CE%B1%CF%82_%CE%BC%CE%B5_%CF%80%CE%BF%CE%B9%CE%BF%CF%84%CE%B9%CE%BA%CE%AE_%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE\"><\/span>8. \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03c7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0394\u03ce\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9 <strong>\u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong> \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 <strong><a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-na-xasete-eukola-varos\/\" class=\"ek-link\">\u03b4\u03af\u03b1\u03b9\u03c4\u03b1\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2,<\/a><\/strong> \u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd \u03b5\u03bb\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7. \u0391\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03cc\u03c4\u03b1\u03bd \u03c7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf.<\/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>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd, \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd <strong><a href=\"https:\/\/gymbeam.gr\/blog\/online-metritis\/\" class=\"ek-link\">\u03bc\u03b5\u03c4\u03c1\u03b7\u03c4\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd.<\/a><\/strong><\/li>\n\n\n\n<li>\u039c\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c5\u03bd\u03b9\u03c3\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03b5\u03c5\u03bc\u03ac\u03c4\u03c9\u03bd \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-metrate-thermides\/\" class=\"ek-link\">\u0388\u03bd\u03b1\u03c2 \u03b1\u03c0\u03bb\u03cc\u03c2 \u03bf\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2<\/a><\/strong><\/li>\n\n\n\n<li>\u0393\u03b9\u03b1 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ce\u03c4\u03b5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pre-workout-ti-na-min-fate-prin-apo-tin-proponisi\/\" class=\"ek-link\">Pre-workout \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae: \u03a4\u03b9 \u03bd\u03b1 (\u03bc\u03b7\u03bd) \u03c6\u03ac\u03c4\u03b5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7;<\/a><\/strong><\/li>\n\n\n\n<li>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b5\u03bb\u03b5\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-trefeste-meta-proponisi-kaliteres-trofes-simpliromata-bodybuilders-athlites-antoxis\/\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7; \u039f\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c4\u03c1\u03bf\u03c6\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 bodybuilders \u03ba\u03b1\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2;\" class=\"wp-image-608440\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%CE%94%CE%BF%CE%BA%CE%B9%CE%BC%CE%AC%CF%83%CF%84%CE%B5_%CE%B1%CE%BE%CE%B9%CF%8C%CF%80%CE%B9%CF%83%CF%84%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%BB%CE%B7%CF%81%CF%8E%CE%BC%CE%B1%CF%84%CE%B1_%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE%CF%82\"><\/span>9. \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c4\u03b7\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5<strong> \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b3\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03ac \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<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.gr\/prin-tin-proponisi\" class=\"ek-link\">Pre-workout \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1<\/a><\/strong>: \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c6\u03cc\u03c1\u03bc\u03bf\u03c5\u03bb\u03b5\u03c2 \u03bc\u03b5 <strong><a href=\"https:\/\/gymbeam.gr\/pre-workout-diegertiko-thor-gymbeam.html\" class=\"ek-link\">\u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7<\/a><\/strong>,<strong><a href=\"https:\/\/gymbeam.gr\/bita-alanini-gymbeam.html\" class=\"ek-link\"> \u03b2-\u03b1\u03bb\u03b1\u03bd\u03af\u03bd\u03b7<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.gr\/miliki-kitroulini-gymbeam.html\" class=\"ek-link\">L-\u03ba\u03b9\u03c4\u03c1\u03bf\u03c5\u03bb\u03af\u03bd\u03b7<\/a> <\/strong>\u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/kreatini\" class=\"ek-link\">\u039a\u03c1\u03b5\u03b1\u03c4\u03af\u03bd\u03b7<\/a><\/strong>: \u0388\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c9\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03a4\u03a6\u0391, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03c9\u03bd, \u03b4\u03b9\u03b1\u03b4\u03bf\u03c7\u03b9\u03ba\u03ce\u03bd \u03b4\u03b9\u03b1\u03c3\u03c4\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03c3\u03c0\u03c1\u03af\u03bd\u03c4\u03b5\u03c1, \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03bf\u03bc\u03b1\u03b4\u03b9\u03ba\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03ae \u03bf\u03c0\u03b1\u03b4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5 HIIT.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/idatanthrakes-taxeias-apeleftherosis\" class=\"ek-link\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03c4\u03b1\u03c7\u03b5\u03af\u03b1\u03c2 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03ad\u03c1\u03c9\u03c3\u03b7\u03c2<\/a><\/strong>: \u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03cd\u03c0\u03b5\u03c0\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03b5\u03cd\u03bf\u03c5\u03bd \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/proteini\" class=\"ek-link\">\u03a3\u03ba\u03cc\u03bd\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2:<\/a><\/strong> \u03a3\u03c5\u03bc\u03c0\u03c5\u03ba\u03bd\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03b7\u03b3\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03ae \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/sintheta-aminoxea\" class=\"ek-link\">\u03a3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1:<\/a><\/strong> \u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b4\u03bf\u03bc\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03ae \u03c3\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, \u03c4\u03b1 <strong><a href=\"https:\/\/gymbeam.gr\/bcaa\" class=\"ek-link\">BCAA<\/a><\/strong> (\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7, \u03b9\u03c3\u03bf\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03b1\u03bb\u03af\u03bd\u03b7) \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03bf\u03cd\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03c0\u03b7\u03b3\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b1 \u03c0\u03c1\u03b9\u03bd, \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.gr\/sintheti-lipodialites\" class=\"ek-link\">\u03a3\u03cd\u03bd\u03b8\u03b5\u03c4\u03bf\u03b9 \u03bb\u03b9\u03c0\u03bf\u03b4\u03b9\u03b1\u03bb\u03cd\u03c4\u03b5\u03c2<\/a><\/strong>: \u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ce\u03bd \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03ad\u03c7\u03bf\u03c5\u03bd <strong><a href=\"https:\/\/gymbeam.gr\/kafeini-gymbeam.html\" class=\"ek-link\">\u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.gr\/prasino-tsai-gymbeam.html\" class=\"ek-link\">\u03b5\u03ba\u03c7\u03cd\u03bb\u03b9\u03c3\u03bc\u03b1 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf\u03c5 \u03c4\u03c3\u03b1\u03b3\u03b9\u03bf\u03cd (EGCG)<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.gr\/sunefrini-gymbeam.html\" class=\"ek-link\">\u03c3\u03c5\u03bd\u03b5\u03c6\u03c1\u03af\u03bd\u03b7<\/a> <\/strong>\u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5, \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.<\/li>\n<\/ul>\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>\u0391\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b4\u03b9\u03ad\u03c6\u03b5\u03c1\u03b5 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03c0\u03b1\u03ba\u03c1\u03bf \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/sibliromata-diatrofis-gia-proponisi\/\" class=\"ek-link\">\u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5<\/a><\/strong><\/li>\n\n\n\n<li>\u0391\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03bc\u03b5 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1; \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/11-sibliromata-gia-treksimo-podilasia-adoxi\/\" class=\"ek-link\">\u03a4\u03b1 11 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, \u03c4\u03b7\u03bd \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg\" alt=\"\u03a4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" class=\"wp-image-608459\" title=\"\u03a4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%CE%94%CE%B9%CE%B1%CF%84%CE%B7%CF%81%CE%AE%CF%83%CF%84%CE%B5_%CF%84%CE%BF_%CE%BA%CE%AF%CE%BD%CE%B7%CF%84%CF%81%CF%8C_%CF%83%CE%B1%CF%82_%CE%B6%CF%89%CE%BD%CF%84%CE%B1%CE%BD%CF%8C_%CE%BA%CE%B1%CE%B9_%CE%B4%CE%B5%CE%AF%CE%BE%CF%84%CE%B5_%CF%83%CF%85%CE%BD%CE%AD%CF%80%CE%B5%CE%B9%CE%B1\"><\/span>10. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b6\u03c9\u03bd\u03c4\u03b1\u03bd\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b5\u03af\u03be\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03c3\u03b1\u03c2 \u03b2\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03c3\u03b5 \u03c0\u03b5\u03b9\u03c1\u03b1\u03c3\u03bc\u03cc \u03ad\u03bd\u03b1\u03c2 \u03ac\u03bd\u03b5\u03c4\u03bf\u03c2 \u03ba\u03b1\u03bd\u03b1\u03c0\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c8\u03c5\u03b3\u03b5\u03af\u03bf \u03b3\u03b5\u03bc\u03ac\u03c4\u03bf \u03bb\u03b9\u03c7\u03bf\u03c5\u03b4\u03b9\u03ad\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03c9\u03c1\u03b1\u03af\u03bf \u03bd\u03b1 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03cd, <strong>\u03b1\u03bb\u03bb\u03ac \u03b1\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b5\u03af\u03c0\u03b5\u03c4\u03b5 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bc\u03b7\u03bd \u03b5\u03ba\u03c0\u03bb\u03b1\u03b3\u03b5\u03af\u03c4\u03b5 \u03b1\u03bd \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ac.<\/strong> \u0397 \u03c3\u03c5\u03bd\u03b5\u03c0\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\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\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039d\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b1\u03c6\u03ad\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf<\/strong>: \u03a4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bc\u03b5\u03bb\u03ce\u03c2 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b7\u03bc\u03b5\u03c1\u03bf\u03bb\u03cc\u03b3\u03b9\u03cc \u03c3\u03b1\u03c2. \u0391\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c1\u03b1\u03bd\u03c4\u03b5\u03b2\u03bf\u03cd \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bf\u03c4\u03b9\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03bb\u03bb\u03bf \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03c9\u03c1\u03ce\u03bd.<\/li>\n\n\n\n<li><strong>\u0394\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u0392\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c4\u03bc\u03ae\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03cc\u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c1\u03ba\u03b5\u03c4\u03cc \u03c7\u03ce\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03ac\u03bd\u03b5\u03c3\u03b7.<\/li>\n\n\n\n<li><strong>\u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b5\u03bb\u03b5\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1:<\/strong> \u0394\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bd\u03ad\u03b1 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5. \u03a6\u03bf\u03c1\u03ad\u03c3\u03c4\u03b5 <strong><a href=\"https:\/\/gymbeam.gr\/athlitika-rouxa\" class=\"ek-link\">\u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ac \u03c1\u03bf\u03cd\u03c7\u03b1<\/a><\/strong>, \u03c0\u03b9\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd <strong><a href=\"https:\/\/gymbeam.gr\/brazilianikos-kafes-gymbeam.html\" class=\"ek-link\">\u03ba\u03b1\u03c6\u03ad<\/a> <\/strong>\u03ae \u03af\u03c3\u03c9\u03c2 \u03ad\u03bd\u03b1 <strong><a href=\"https:\/\/gymbeam.gr\/pre-workout-diegertiko-thor-gymbeam.html\" class=\"ek-link\">pre-workout \u03c1\u03cc\u03c6\u03b7\u03bc\u03b1<\/a><\/strong> \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03cd\u03c3\u03c4\u03b5 \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03b9\u03bd\u03b5\u03af \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03c4\u03bf\u03bd\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7. \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03ac, \u03b1\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c4\u03b7\u03bb\u03ad\u03c6\u03c9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ac\u03bb\u03bb\u03bf \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c0\u03b1\u03c3\u03bc\u03bf\u03cd\u03c2.<\/li>\n\n\n\n<li><strong>\u03a5\u03c0\u03b5\u03bd\u03b8\u03c5\u03bc\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c4\u03bf \u00ab\u03b3\u03b9\u03b1\u03c4\u03af\u00bb \u03c3\u03b1\u03c2<\/strong>: \u039d\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03c7\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c8\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03ad\u03c2 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf. \u0398\u03b1 \u03c3\u03b1\u03c2\u03c5\u03c0\u03b5\u03bd\u03b8\u03c5\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1\u03c4\u03af \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b9\u03c2 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ad\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc \u03c3\u03b1\u03c2: <\/strong>\u03a4\u03af\u03c0\u03bf\u03c4\u03b1 \u03b4\u03b5\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03b9\u03bd\u03b5\u03af \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03b9. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c6\u03ad\u03c1\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03b2\u03b3\u03ac\u03bb\u03c4\u03b5 \u03c6\u03c9\u03c4\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b5\u03c2 \u03c0\u03c1\u03bf\u03cc\u03b4\u03bf\u03c5. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03bd\u03b8\u03b1\u03c1\u03c1\u03c5\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c4\u03b5 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03ae \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2. \u039d\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1.<\/li>\n\n\n\n<li><strong>\u039c\u03b7\u03bd \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03ac\u03c3\u03b7 \u03b8\u03c5\u03c3\u03af\u03b1<\/strong> \u0391\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03c7\u03b1\u03c4\u03b5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9, \u03b1\u03bb\u03bb\u03ac \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b1\u03c2 YouTuber, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c4\u03bf! \u03a4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c6\u03bf\u03c1\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf. \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b5\u03bd\u03b8\u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc\u03bb\u03b1\u03c5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03c3\u03b1\u03bd \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5.<\/li>\n\n\n\n<li><strong>\u0391\u03bd\u03c4\u03b1\u03bc\u03b5\u03af\u03c8\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2:<\/strong> \u0393\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bc\u03b5\u03bb\u03ce\u03c2 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\u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1, \u03bd\u03b1 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b8\u03b1 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\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 -\u03b5\u03af\u03c4\u03b5 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03ba\u03b9\u03bb\u03ac, \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2 \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae 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