{"id":641707,"date":"2024-11-25T10:16:52","date_gmt":"2024-11-25T09:16:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=641707"},"modified":"2024-11-25T10:16:55","modified_gmt":"2024-11-25T09:16:55","slug":"tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/","title":{"rendered":"Tabata: \u039c\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 12 \u03bb\u03b5\u03c0\u03c4\u03ac"},"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\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_Tabata\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 Tabata;\">\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 Tabata;<\/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\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%B7%CF%82_Tabata\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata;<\/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\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_Tabata_%CE%B3%CE%B9%CE%B1_%CF%8C%CE%BB%CE%BF_%CF%84%CE%BF_%CF%83%CF%8E%CE%BC%CE%B1_8_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%BC%CE%B5_%CF%84%CE%BF_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CF%84%CE%BF%CF%85_%CF%83%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\" title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1: 8 \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\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1: 8 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#Tabata_Boot_Camp\" title=\"Tabata Boot Camp\">Tabata Boot Camp<\/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\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5_%CE%B1%CF%80%CF%8C_%CE%B5%CE%B4%CF%8E_%CE%BA%CE%B1%CE%B9_%CF%80%CE%AD%CF%81%CE%B1\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u03a4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c3\u03b5 4 \u03bb\u03b5\u03c0\u03c4\u03ac;<\/strong> \u0398\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c6\u03bb\u03b9\u03c4\u03b6\u03ac\u03bd\u03b9 \u03c4\u03c3\u03ac\u03b9, \u03bd\u03b1 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf email, \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b5\u03bb\u03af\u03b4\u03b5\u03c2 \u03b5\u03bd\u03cc\u03c2 \u03b2\u03b9\u03b2\u03bb\u03af\u03bf\u03c5 &#8211; \u03ae <strong>\u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c4\u03b9 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata.<\/strong> \u0388\u03bd\u03b1\u03c2 \u03b3\u03cd\u03c1\u03bf\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03bc\u03cc\u03bb\u03b9\u03c2 4 \u03bb\u03b5\u03c0\u03c4\u03ac. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c3\u03b1\u03c2, \u03b8\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03cc\u03bb\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2. \u03a4\u03bf Tabata \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03b8\u03ad\u03bb\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bd \u03b1\u03be\u03b9\u03bf\u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. \u0395\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03ac\u03bb\u03bb\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata, \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03bd\u03b1 \u03b4\u03b5\u03af\u03b3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%B9_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CE%B7_Tabata\"><\/span>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 Tabata;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 Tabata \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 <strong>\u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (HIIT)<\/strong> \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c7\u03b8\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u0399\u03ac\u03c0\u03c9\u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03bf\u03bd\u03b1 Dr. Izumi Tabata. \u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5\u03b8\u03cc\u03b4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03ce\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c4\u03b9\u03bd\u03ac\u03b6 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03c3\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03bd\u03b1<strong> \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2.<\/strong> <sup>[<\/sup><mark class=\"has-inline-color has-orange-color\"><sup>1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 <strong>\u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2,<\/strong> \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03c3\u03c4\u03b9\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b5\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1. \u03a4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03ae \u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1. \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03b7 \u03b1\u03bd\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 <strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03c9\u03bd, \u03ad\u03bd\u03c4\u03bf\u03bd\u03c9\u03bd \u03b5\u03ba\u03c1\u03ae\u03be\u03b5\u03c9\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2, \u03cc\u03c4\u03b1\u03bd \u03b7 \u03c0\u03b1\u03c1\u03bf\u03c7\u03ae \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7.<\/strong> \u03a7\u03c9\u03c1\u03af\u03c2 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03b3\u03bb\u03c5\u03ba\u03bf\u03b3\u03cc\u03bd\u03bf. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 <strong>\u03c4\u03bf \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2,<\/strong> \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1, \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 <strong>\u03c3\u03b5\u03c4 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c1\u03ba\u03bf\u03cd\u03bd \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ae \u03c4\u03bf \u03c0\u03bf\u03bb\u03cd \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c4\u03bf\u03c5 Dr. Tabata \u03c4\u03bf\u03bd \u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03c4\u03c1\u03cc\u03c0\u03bf\u03c5 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03cd\u03bf \u03c4\u03cd\u03c0\u03c9\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2. \u0391\u03bd\u03ad\u03c0\u03c4\u03c5\u03be\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd <strong>20 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2<strong> \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 8 \u03c6\u03bf\u03c1\u03ad\u03c2<\/strong> \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4. \u0397 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 \u03a4\u03b1\u03bc\u03c0\u03ac\u03c4\u03b1, \u03c0\u03bf\u03c5 \u03c0\u03ae\u03c1\u03b5 \u03c4\u03bf \u03cc\u03bd\u03bf\u03bc\u03ac \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03cc \u03c4\u03b7\u03c2, \u03b1\u03c0\u03ad\u03ba\u03c4\u03b7\u03c3\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b4\u03b7\u03bc\u03bf\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1\u03c3\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bb\u03ac\u03c4\u03c1\u03b5\u03b9\u03c2 \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2. <mark class=\"has-inline-color has-orange-color\"><sup> [2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u039c\u03b9\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03bc\u03cc\u03bb\u03b9\u03c2 4 \u03bb\u03b5\u03c0\u03c4\u03ac,<\/strong> \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03cc\u03bb\u03b9\u03c2 \u03c4\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5, \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b9\u03b4\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 20 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03cc\u03c3\u03bf \u03b1\u03ba\u03bf\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5, \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1<strong> \u03c0\u03b9\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf!<\/strong><\/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\/11\/iStock-1167940621-1124x749.jpg\" alt=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata;\" class=\"wp-image-639974\" title=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1167940621-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd Tabata \u03ba\u03b1\u03b9 HIIT;<\/h3>\n\n\n\n<p>\u0397 \u03c4\u03b1\u03bc\u03c0\u03ac\u03c4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b8\u03b5\u03c9\u03c1\u03b7\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03bc\u03bf\u03c1\u03c6\u03ae<strong><a href=\"https:\/\/gymbeam.gr\/blog\/%ce%ba%ce%bb%ce%b1%cf%83%ce%b9%ce%ba%cf%8c-cardio-%ce%ae-hiit-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7-%cf%80%ce%bf%ce%b9%ce%b1-%ce%ba%ce%b1%ce%af%ce%b5%ce%b9-%cf%84%ce%bf\/\" class=\"ek-link\"> \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2<\/a>,<\/strong> \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bc\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1 <strong>HIIT.<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03c9\u03bd \u03c3\u03b5\u03c4 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c3\u03c4\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ae \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2. \u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c3\u03c4\u03b7\u03bd Tabata,<strong> \u03c4\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac, \u03b5\u03bd\u03ce \u03c3\u03c4\u03b7\u03bd HIIT, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03bf\u03c5\u03bd.<\/strong> \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03ad\u03bd\u03b1 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2. \u039f\u03b9 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b1 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ae \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 \u03bc\u03b5 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. \u0397 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 \u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03bb\u03bf\u03ba\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03b5\u03c4.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u03a4\u03bf HIIT \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03c0\u03bf\u03bb\u03cd \u03c0\u03b9\u03bf \u03b5\u03c5\u03ad\u03bb\u03b9\u03ba\u03c4\u03bf,<\/strong> \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b9\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u039c\u03b5 \u03c4\u03b7\u03bd Tabata, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c3\u03ba\u03ad\u03c6\u03c4\u03b5\u03c3\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03ad\u03bd\u03b1 \u03c3\u03b1\u03c6\u03ad\u03c2 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf: 20 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2, \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 8 \u03c6\u03bf\u03c1\u03ad\u03c2. \u03a4\u03bf \u03ba\u03bf\u03b9\u03bd\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03b4\u03c5\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \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 \u03bf\u03c0\u03bf\u03b9\u03b5\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd <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>, <a href=\"https:\/\/gymbeam.gr\/blog\/8-askiseis-kettlebell-gia-podia-gloutous\/\" class=\"ek-link\">kettlebells<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/15-top-askiseis-gia-olo-to-soma-me-power-bag\/\" class=\"ek-link\">power bag<\/a>, <a href=\"https:\/\/gymbeam.gr\/blog\/13-top-askiseis-me-mpala-askhshs-gia-ekgimnash-olou-tou-swmatos\/\" class=\"ek-link\">\u03bc\u03c0\u03ac\u03bb\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/a>, \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03bf<a href=\"https:\/\/gymbeam.gr\/gymnastiki-sto-spiti\" class=\"ek-link\"> \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/a>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2, <a href=\"https:\/\/gymbeam.gr\/blog\/sxoinaki-6-askiseis-hiit-kafsi-thermidon\/\" class=\"ek-link\">\u03ae \u03bc\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a>, \u03ae \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 <a href=\"https:\/\/gymbeam.gr\/kopilatiko-michanima-gymbeam.html\" class=\"ek-link\">\u03bc\u03b5 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1<\/a>.<\/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\/11\/iStock-1358640173-1124x749.jpg\" alt=\"Tabata \u03ba\u03b1\u03b9 HIIT\" class=\"wp-image-639990\" title=\"Tabata \u03ba\u03b1\u03b9 HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/iStock-1358640173-2048x1365.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=\"%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_Tabata\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 Tabata \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 <strong>\u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae<\/strong> \u03c4\u03b7\u03c2 <strong>\u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7,<\/strong> \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03bf\u03cd\u03bd \u03bc\u03cc\u03bb\u03b9\u03c2 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03b8\u03bf\u03cd\u03bd. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03c4\u03cd\u03c0\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0398\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03ae \u03c3\u03b1\u03c2.<\/h3>\n\n\n\n<p>\u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 Tabata \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03c4\u03c5\u03bb \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 <strong>\u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \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,<\/strong> \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03c9\u03c6\u03b5\u03bb\u03b5\u03af \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2. <sup><mark class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/h3>\n\n\n\n<p>\u039b\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03ae\u03c2 \u03c4\u03b7\u03c2, \u03b8\u03b1 <strong>\u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd <\/strong><strong>\u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/strong> \u0391\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b2\u03ac\u03bb\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 squats, \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, burpees \u03ae push-ups, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03c8\u03b5\u03c4\u03b5 \u03c4\u03cc\u03c3\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03c3\u03b5 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03cc\u03c3\u03b5\u03c2 \u03b8\u03b1 \u03ba\u03b1\u03af\u03b3\u03b1\u03c4\u03b5 \u03c3\u03b5 40 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u039f \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03bc\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/strong> \u0391\u03c5\u03c4\u03cc \u03bf\u03c6\u03b5\u03af\u03bb\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03bf EPOC (Excess Post-Exercise Oxygen Consumption), \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039c\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, <strong>\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/strong> \u03c3\u03b1\u03c2 <strong>\u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9,<\/strong> \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03b9\u03c3\u03c4\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ce\u03bd \u03b1\u03c0\u03bf\u03b8\u03b5\u03bc\u03ac\u03c4\u03c9\u03bd. \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0397\u0399\u0399\u03a4 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd <strong>\u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd.<\/strong> \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bd \u03b2\u03ac\u03c1\u03bf\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03b1\u03c1\u03cc\u03bc\u03bf\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b4\u03bf\u03c3\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf. <mark class=\"has-inline-color has-orange-color\"><sup>[3-4]<\/sup><\/mark><\/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>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/10-simvoules-gia-na-xasete-eukola-varos\/\" class=\"ek-link\">10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2<\/a><\/strong><\/li>\n\n\n\n<li>\u0395\u03af\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03af\u03b5\u03c1\u03b3\u03bf\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bf\u03b9 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 cardio \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2; \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <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><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg\" alt=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata\" class=\"wp-image-640006\" title=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 Tabata\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/DSC00158-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0398\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2<\/h3>\n\n\n\n<p>\u0397 Tabata \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 <strong>\u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c4\u03cc\u03bd\u03c9\u03c3\u03b7, \u03c4\u03b7 \u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ae \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03b5\u03c4\u03b5 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf.<\/h3>\n\n\n\n<p>\u0391\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03c5\u03ac\u03c3\u03c7\u03bf\u03bb\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03c0\u03ac\u03c4\u03b5 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ae \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5, \u03b7 Tabata \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae. <strong>\u0391\u03c5\u03c4\u03ae \u03b7 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03bc\u03cc\u03bb\u03b9\u03c2 4 \u03bb\u03b5\u03c0\u03c4\u03ac,<\/strong> \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03ac \u03c0\u03ac\u03c3\u03b1 \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. \u0391\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 3 \u03ae 4 Tabatas \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03ac\u03c1\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03cd \u03c7\u03c1\u03cc\u03bd\u03bf, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b4\u03b9\u03ba\u03b1\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 &#8220;\u03b4\u03b5\u03bd \u03ad\u03c7\u03c9 \u03c7\u03c1\u03cc\u03bd\u03bf \u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ce&#8221; \u03b4\u03b5\u03bd \u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03c0\u03bb\u03ad\u03bf\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \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\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b1\u03c2.<\/h3>\n\n\n\n<p>\u0397 \u03c4\u03b1\u03bc\u03c0\u03ac\u03c4\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1 \u03bd\u03b1 <strong>\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\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/strong> \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03bd\u03c9 \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ae \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf. \u0391\u03c5\u03c4\u03cc \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03c3\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc \u03c3\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03c9\u03b8\u03b5\u03af \u03c3\u03c4\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 <strong>\u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2.<\/strong><\/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>\u03a4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf &#8220;<strong><a 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\/\" class=\"ek-link\">\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;<\/a><\/strong>&#8221; \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\">\u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03c0\u03bf\u03b9\u03bf\u03bd \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf:<\/span><a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ftiaksete-poiotiko-programma-2\/\" class=\"ek-link\"> <b>\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 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf;<\/b><\/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\">6. \u0398\u03b1 \u03b1\u03c0\u03bf\u03b3\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2.<\/h3>\n\n\n\n<p>\u0391\u03bd \u03b2\u03b1\u03c1\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5, \u03b7 Tabata \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 <strong>\u03b1\u03bd\u03b1\u03bd\u03b5\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2.<\/strong> \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc \u03c3\u03c4\u03c5\u03bb \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03c9\u03b8\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ae \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03bc\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/\" class=\"ek-link\">\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2<\/a>. \u039c\u03b1\u03b6\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03bf\u03b9\u03bd\u03ae <strong>\u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 Tabata,<\/strong> \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 jump squats, \u03c3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2 \u03ae burpees. \u039f\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2!<\/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=\"36352,53353,51217,36346,87121,62755,86527,51190,53680,49009,46033,58726\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7_Tabata_%CE%B3%CE%B9%CE%B1_%CF%8C%CE%BB%CE%BF_%CF%84%CE%BF_%CF%83%CF%8E%CE%BC%CE%B1_8_%CE%B1%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82_%CE%BC%CE%B5_%CF%84%CE%BF_%CE%B2%CE%AC%CF%81%CE%BF%CF%82_%CF%84%CE%BF%CF%85_%CF%83%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\"><\/span>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1: 8 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata;<\/strong> \u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03ac \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 8 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0398\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1<\/a>, \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03b9\u03b1<a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/petsetes\"> \u03c0\u03b5\u03c4\u03c3\u03ad\u03c4\u03b1<\/a> \u03ba\u03b1\u03b9 \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/athlitika-mpoukalia\">\u03bc\u03c0\u03bf\u03c5\u03ba\u03ac\u03bb\u03b9 \u03bd\u03b5\u03c1\u03cc<\/a>, \u03b3\u03b9\u03b1\u03c4\u03af \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03b9 \u03b8\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c4\u03b7\u03bb\u03ad\u03c6\u03c9\u03bd\u03bf \u03ae \u03c4\u03bf \u03c1\u03bf\u03bb\u03cc\u03b9 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c1\u03bf\u03bd\u03bf\u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b9\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/workout-timer-gymbeam.html\">Workout Timer<\/a> \u03ae \u03b7 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae <a class=\"ek-link\" href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer&amp;pli=1\">Tabata Timer: Interval Timer<\/a>, \u03cc\u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03b7\u03c7\u03b7\u03c4\u03b9\u03ba\u03ac \u03c3\u03ae\u03bc\u03b1\u03c4\u03b1. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03bb\u03af\u03c3\u03c4\u03b5\u03c2 \u03b1\u03bd\u03b1\u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 Tabata \u03c3\u03c4\u03bf YouTube \u03bc\u03b5 \u03c4\u03c1\u03b1\u03b3\u03bf\u03cd\u03b4\u03b9\u03b1 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2 4 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c6\u03c9\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c3\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03c9\u03bd \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a1\u03c5\u03b8\u03bc\u03af\u03c3\u03c4\u03b5<strong> \u03c4\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c3\u03b5 20 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 8 \u03c6\u03bf\u03c1\u03ad\u03c2.<\/strong><\/li>\n\n\n\n<li>\u0398\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ac\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03b8\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf \u03c3\u03b5\u03c4.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 60-90 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ba\u03ac\u03b8\u03b5 \u03c3\u03b5\u03c4. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac <strong>3-4 \u03c3\u03b5\u03c4<\/strong>.<\/li>\n\n\n\n<li>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ae \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03c2 \u03ae \u03c0\u03b7\u03b4\u03b7\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9\u03b1 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03c3\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li>\u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03c1\u03bf\u03bd\u03cc\u03bc\u03b5\u03c4\u03c1\u03bf, \u03ba\u03ac\u03bd\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ae \u03b1\u03c0\u03cc \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03cc \u03c3\u03b1\u03c2 \u03b5\u03b1\u03c5\u03c4\u03cc \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03ba\u03b9\u03cc\u03bb\u03b1\u03c2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03bf.\r\n<\/li>\n\n\n\n<li>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5,<strong> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc<\/strong> \u03ae \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9.<\/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\">1. Mountain Climber<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c5\u03bc\u03c0\u03b9\u03b5\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03be\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03c3\u03b1\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7;<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/half-ball-balance-trainer-gymbeam.html\">\u03bc\u03c0\u03ac\u03bb\u03b1 half ball<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/mpala-gymnastikis-65-cm-gymbeam.html\">\u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>, \u03ae <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/slam-ball-gymbeam.html\">slam ball<\/a> \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1. \u039c\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 <a class=\"ek-link\" href=\"https:\/\/gymbeam.gr\/ankle-and-wrist-weights-straps-0-5-kg-gymbeam.html\">\u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c3\u03c4\u03c1\u03ac\u03b3\u03b1\u03bb\u03bf<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Mountain-climber.gif\" alt=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 mountain climber\" class=\"wp-image-640102\" title=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 mountain climber\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ce\u03bc\u03c9\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u039a\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03b3\u03b3\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03c0\u03ad\u03bd\u03b1\u03bd\u03c4\u03b9 \u03ce\u03bc\u03bf \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b1\u03bb\u03ac\u03bc\u03b7 \u03c3\u03b1\u03c2. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03cd\u03c8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03b5 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/half-balance-ball-compact-gymbeam.html\" class=\"ek-link\">half ball <\/a>\u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. \u039c\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 <a href=\"https:\/\/gymbeam.gr\/ankle-and-wrist-weights-straps-1-kg-gymbeam.html\" class=\"ek-link\">\u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03c1\u03c0\u03cc.<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Shoulder-tap.gif\" alt=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ce\u03bc\u03c9\u03bd\" class=\"wp-image-640134\" title=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ce\u03bc\u03c9\u03bd\"\/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Push-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 push-ups \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ae \u03c3\u03b5 \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c3\u03b5 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2, \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 45 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae, \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 push-up, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ce\u03c4\u03b1\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7. \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 (\u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae), \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bc\u03b5 \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b1 push-ups \u03c0\u03ac\u03bd\u03c9 \u03c3\u03b5 \u03bc\u03b9\u03b1 slam ball, \u03c3\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ae \u03c3\u03b5 half ball, \u03c6\u03bf\u03c1\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/gileko-me-bari-10-kg-gymbeam.html\" class=\"ek-link\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a>, \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/diskos-gia-bari-iron-51-mm-gymbeam.html\" class=\"ek-link\">\u03b4\u03af\u03c3\u03ba\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/a> \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/set-apo-imantes-gumnastikis-gymbeam.html\" class=\"ek-link\">\u03b9\u03bc\u03ac\u03bd\u03c4\u03b5\u03c2<\/a>, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/laves-kampseon-push-up-bar-gymbeam.html\" class=\"ek-link\">push-up bars<\/a> \u03ae \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c3\u03c4\u03b5 <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> \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b5\u03c1\u03b5\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Kliky-na-kolenou.gif\" alt=\"Push-ups \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2\" class=\"wp-image-640070\" title=\"Push-ups \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u039a\u03b1\u03b8\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03bf\u03ae, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0395\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a3\u03c6\u03af\u03be\u03b9\u03bc\u03bf \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac, \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u039a\u03ac\u03bd\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03c1\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/flat-bench-gymbeam.html\" class=\"ek-link\">\u03c0\u03ac\u03b3\u03ba\u03bf<\/a>, <a href=\"https:\/\/gymbeam.gr\/pleiometriko-kouti-plyobox-wood-gymbeam.html\" class=\"ek-link\">\u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03cc \u03ba\u03bf\u03c5\u03c4\u03af<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/fitness-stepper-gymbeam.html\" class=\"ek-link\">stepper<\/a>, \u03c6\u03bf\u03c1\u03ad\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/weighted-vest-active-3-kg-gymbeam.html\" class=\"ek-link\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a> \u03ae \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd<a href=\"https:\/\/gymbeam.gr\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\"> \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1<\/a> \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Floor-tricep-dips.gif\" alt=\"\u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1\" class=\"wp-image-640038\" title=\"\u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u03a6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u03a3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03b5\u03c4. \u039d\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c5\u03c0\u03cc\u03bb\u03bf\u03b9\u03c0\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.\r\n\r\n&nbsp;<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u0391\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03b1\u03bd\u03b5\u03be\u03ad\u03bb\u03b5\u03b3\u03ba\u03c4\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u03a0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/bari-akron-2kg-gymbeam.html\" class=\"ek-link\">\u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c3\u03c4\u03c1\u03ac\u03b3\u03b1\u03bb\u03bf<\/a>, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/set-apo-lasticha-antistasis-booty-band-beast-pink.html\" class=\"ek-link\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03ae \u03c3\u03c4\u03b5\u03c1\u03b5\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/half-balance-ball-compact-gymbeam.html\" class=\"ek-link\">half ball<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Glute-bridge-alternating.gif\" alt=\"\u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\" class=\"wp-image-640054\" title=\"\u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf:<\/span><a href=\"https:\/\/gymbeam.gr\/blog\/gefira-gloutwn-10-top-parallages-gia-pio-sfrigilous-kai-smileumenous-gloutous\/\" class=\"ek-link\"> <b>\u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd: 10 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c6\u03c1\u03b9\u03b3\u03b7\u03bb\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03bc\u03b9\u03bb\u03b5\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Knee To Elbow<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03ac\u03bb\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03cc \u03c3\u03b1\u03c2. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03c3\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ad\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03b8\u03b5\u03af \u03c4\u03bf \u03c3\u03b5\u03c4.<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7: <\/strong>\u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/lasticha-antistasis-resistance-5-gymbeam.html\" class=\"ek-link\">\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a> \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ae \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 <a href=\"https:\/\/gymbeam.gr\/lasticha-antistasis-resistance-5-gymbeam.html\" class=\"ek-link\">\u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c3\u03c4\u03c1\u03ac\u03b3\u03b1\u03bb\u03bf<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Knee-to-elbow.gif\" alt=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 knee to elbow \" class=\"wp-image-640086\" title=\"\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 knee to elbow \"\/><\/figure>\n\n\n\n<p>\u03a8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2; \u03a4\u03c3\u03b5\u03ba\u03ac\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/21-kaliteres-bodyweight-askisis-kiliakon\/\" class=\"ek-link\">21 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\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\">7. Jumping Air Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bb\u03af\u03b3\u03bf \u03c0\u03b9\u03bf \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b5\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u039c\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03ba\u03ac\u03bd\u03c4\u03b5 squat. \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03b8\u03bf\u03c2 \u03c4\u03bf\u03c5 squat \u03bc\u03b5 \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03bc\u03c0\u03c5\u03bb\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7\u03c2. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b4\u03b1\u03c7\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03ac\u03bb\u03bc\u03b1. \u03a3\u03c4\u03b7\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03c0\u03ac\u03c1\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03ac\u03c3\u03b1, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03bf squat \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bc\u03b1.\r\n\r\n&nbsp;<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u039a\u03ac\u03bc\u03c8\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1, \u03b1\u03bd\u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03bc\u03b5\u03c4\u03b1\u03c4\u03cc\u03c0\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ae \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae;<\/strong> \u039a\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c6\u03bf\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/weighted-vest-active-7-kg-gymbeam.html\" class=\"ek-link\">\u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a> \u03ae \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03cc \u03ba\u03bf\u03c5\u03c4\u03af.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Drepy-s-vyskokem.gif\" alt=\"Jumping air squat \" class=\"wp-image-640022\" title=\"Jumping air squat \"\/><\/figure>\n\n\n\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03c9\u03bd squats \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\" class=\"ek-link\"><strong>K\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1: \u039f\u03c6\u03ad\u03bb\u03b7, \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2, \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf (Reverse Lunge to Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>\u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7<\/b><span style=\"font-weight: 400\">: \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1.<\/span><\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u039c\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03c0\u03cc\u03b4\u03b9. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf \u03bc\u03b7\u03c1\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03b3\u03ac\u03bc\u03c0\u03b1 \u03c3\u03b1\u03c2 \u03ae \u03b1\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b5\u03ba\u03c0\u03bd\u03ad\u03b5\u03c4\u03b5, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c0\u03c1\u03ce\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9.\r\n\r\n&nbsp;<\/li>\n\n\n\n<li><strong>\u03a3\u03c5\u03c7\u03bd\u03ac \u03bb\u03ac\u03b8\u03b7:<\/strong> \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Reverse-lunge-and-knee-drive.gif\" alt=\"\u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf (Reverse Lunge to Knee Drive)\" class=\"wp-image-640118\" title=\"\u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf (Reverse Lunge to Knee Drive)\"\/><\/figure>\n\n\n\n<p>\u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ce\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pws-na-kanete-squats-kai-lunges-h-sosti-texniki-kai-15-top-parallages\/\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 Squats \u03ba\u03b1\u03b9 Lunges (\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2); \u0397 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 15 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tabata_Boot_Camp\"><\/span>Tabata Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b5\u03af\u03b3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 HIIT Tabata \u03bc\u03b5 \u03c4\u03b7 \u03b2\u03bf\u03ae\u03b8\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03b2\u03af\u03bd\u03c4\u03b5\u03bf-\u03bf\u03b4\u03b7\u03b3\u03bf\u03cd \u03bc\u03b1\u03c2.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <iframe loading=\"lazy\" title=\"Tabata Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/eeqdGTx46cw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5_%CE%B1%CF%80%CF%8C_%CE%B5%CE%B4%CF%8E_%CE%BA%CE%B1%CE%B9_%CF%80%CE%AD%CF%81%CE%B1\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf &#8220;<strong><a href=\"https:\/\/gymbeam.gr\/blog\/15-top-askiseis-gia-olo-to-soma-me-power-bag\/\" class=\"ek-link\">15 \u039a\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 power bag <\/a><\/strong>&#8221; \u03ae &#8220;<strong><a href=\"https:\/\/gymbeam.gr\/blog\/10-top-askiseis-gia-olo-to-swma-me-gileko-me-vari\/\" class=\"ek-link\">10 \u039a\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b3\u03b9\u03bb\u03ad\u03ba\u03bf \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7<\/a><\/strong>&#8221; \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 Tabata.<\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03b5 \u03bc\u03b9\u03b1 half ball. \u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/oi-10-kaliteres-askiseis-isorropias-me-half-ball-gia-na-veltiwsete-tin-isorropia-na-dinamwsete-tin-plati-sas-kai-olokliro-to-swma-sas\/\" class=\"ek-link\">\u039f\u03b9 10 \u039a\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03bc\u03b5 Half-Ball \u03b3\u03b9\u03b1 \u03bd\u03b1 \u0392\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03bd\u03b1 \u0394\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03a0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u039f\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03a3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2<\/a><\/strong><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2. \u0395\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2: <strong><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 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2: \u039f\u03b9 12 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/a><\/strong><\/li>\n\n\n\n<li>\u039a\u03b1\u03b9 \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 foam roller \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf: <strong><a href=\"https:\/\/gymbeam.gr\/blog\/pws-na-xrisomopoihsete-ena-foam-roller-8-korifaies-askiseis\/\" class=\"ek-link\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 Foam Roller; 8 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2<\/a><\/strong><\/li>\n\n\n\n<li>\u03a3\u03ba\u03bf\u03c0\u03b5\u03cd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf home gym \u03c3\u03b1\u03c2; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03b7 \u03c7\u03ac\u03c3\u03b5\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 \u0391\u03be\u03b5\u03c3\u03bf\u03c5\u03ac\u03c1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u039f\u03b9\u03ba\u03b9\u03b1\u03ba\u03cc \u03c3\u03b1\u03c2 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BA%CF%8D%CF%81%CE%B9%CE%B1_%CF%83%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 Tabata \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03c0\u03cc\u03b4\u03b5\u03b9\u03be\u03b7 \u03cc\u03c4\u03b9 <strong>\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bc\u03cc\u03bd\u03bf \u03bb\u03b5\u03c0\u03c4\u03ac.<\/strong> \u0391\u03bb\u03bb\u03ac \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03be\u03b5\u03c0\u03b5\u03c1\u03bd\u03bf\u03cd\u03bd \u03b1\u03c0\u03bb\u03ac \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b4\u03bf\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5. \u039c\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03ad\u03bd\u03c4\u03bf\u03bd\u03c9\u03bd \u03b4\u03b9\u03b1\u03c3\u03c4\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03cc\u03b4\u03bf\u03c5\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2, \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 <strong>\u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd <strong>\u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03cd\u03c3\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd<\/strong>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0394\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03bd\u03ad\u03b1 \u03c0\u03bd\u03bf\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd Tabata!\r\n\r\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0392\u03c1\u03ae\u03ba\u03b1\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf; \u0391\u03bd \u03bd\u03b1\u03b9, \u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 Tabata.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u03a8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc 20 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03bc\u03b1\u03b6\u03af \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7; \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7, \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03c9\u03c2 Tabata! \u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03bf\u03b4\u03b7\u03b3\u03cc \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bd\u03b5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c0\u03b9\u03c4\u03b9\u03bf\u03cd \u03c3\u03b1\u03c2.<\/p>\n","protected":false},"author":129,"featured_media":639948,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2771],"tags":[6455,6443,6491,6179],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-641707","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-askiseis-gimnastikis","8":"tag--el","9":"tag-6443","10":"tag-6491","11":"tag--hiit","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata: \u039c\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 12 \u03bb\u03b5\u03c0\u03c4\u03ac - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u03a0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 Tabata \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ae \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u039c\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT \u03ba\u03ac\u03c4\u03c9 \u03c4\u03c9\u03bd 20 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2. \u0392\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: \u039c\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 12 \u03bb\u03b5\u03c0\u03c4\u03ac - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"\u03a0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 Tabata \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ae \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u039c\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT \u03ba\u03ac\u03c4\u03c9 \u03c4\u03c9\u03bd 20 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2. \u0392\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-25T09:16:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-25T09:16:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.gr\/blog\/wp-content\/uploads\/2024\/11\/tabata-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Tabata: \u039c\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 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\u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03cc\u03bb\u03b9\u03c2 12 \u03bb\u03b5\u03c0\u03c4\u03ac - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/tabata-mia-apotelesmatiki-proponisi-gia-olo-to-soma\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/tabata-FB-.png\",\"datePublished\":\"2024-11-25T09:16:52+00:00\",\"dateModified\":\"2024-11-25T09:16:55+00:00\",\"description\":\"\u03a0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 Tabata \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03ae \u03c4\u03bf 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Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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