{"id":710224,"date":"2025-03-11T12:05:16","date_gmt":"2025-03-11T11:05:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=710224"},"modified":"2025-03-11T12:05:16","modified_gmt":"2025-03-11T11:05:16","slug":"oi-24-pio-apotelesmatikes-parallages-ths-sanidas","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/","title":{"rendered":"\u039f\u03b9 24 \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\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%B7%CF%82_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1%CF%82\" title=\"\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2;\">\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%CE%A0%CF%8C%CF%83%CE%BF_%CF%83%CF%85%CF%87%CE%BD%CE%AC_%CF%80%CF%81%CE%AD%CF%80%CE%B5%CE%B9_%CE%BD%CE%B1_%CE%BA%CE%AC%CE%BD%CE%B5%CF%84%CE%B5_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1\" title=\"\u03a0\u03cc\u03c3\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\">\u03a0\u03cc\u03c3\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B4%CF%85%CE%BD%CE%B1%CE%BC%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CF%83%CE%BC%CE%B9%CE%BB%CE%AD%CF%88%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82_%CE%94%CE%BF%CE%BA%CE%B9%CE%BC%CE%AC%CF%83%CF%84%CE%B5_%CF%84%CE%B9%CF%82_24_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B5%CF%82_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1%CF%82\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2; \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 24 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2; \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 24 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\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\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%CE%97_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CE%AE_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82\" title=\"\u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2\">\u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%CE%97_%CF%80%CE%BB%CE%AC%CE%B3%CE%B9%CE%B1_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82\" title=\"\u0397 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2\">\u0397 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%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\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5:\">\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.gr\/blog\/oi-24-pio-apotelesmatikes-parallages-ths-sanidas\/#%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>\u0397 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03be\u03b5\u03c7\u03c9\u03c1\u03af\u03b6\u03b5\u03b9 \u03c9\u03c2 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd <strong>\u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03ba\u03bf\u03c1\u03bc\u03cc <\/strong>\u03ba\u03b1\u03b9 \u03b3\u03c1\u03b1\u03bc\u03bc\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03c5\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b1\u03bd\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03bf\u03bd\u03bf\u03c4\u03bf\u03bd\u03af\u03b1, \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2. \u0391\u03c5\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c4\u03cc\u03c3\u03bf \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03b9\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03bf\u03cd\u03bd \u03bd\u03ad\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2. \u03a7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03b9\u03c3\u03ac\u03b3\u03bf\u03c5\u03bd \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03bf\u03bc\u03bf\u03c1\u03c6\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03ae \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (HIIT), \u03ba\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03bf\u03c5 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CE%BF%CE%B9%CE%B1_%CE%B5%CE%AF%CE%BD%CE%B1%CE%B9_%CF%84%CE%B1_%CE%BF%CF%86%CE%AD%CE%BB%CE%B7_%CF%84%CE%B7%CF%82_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1%CF%82\"><\/span>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u038a\u03c3\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c1\u03c9\u03c4\u03b9\u03ad\u03c3\u03c4\u03b5, \u03b3\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 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\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b4\u03bf\u03c3\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 <a href=\"https:\/\/gymbeam.gr\/blog\/kathismata-ofeli-sosti-ektelesi-parallages\/\">\u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1<\/a> \u03ae \u03bf\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5. \u0388\u03bd\u03b1\u03c2 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c2 \u03ba\u03bf\u03c1\u03bc\u03cc\u03c2 \u03b8\u03b1 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href=\"https:\/\/gymbeam.gr\/blog\/einai-vareto-to-treksimo\/#:~:text=%CE%91%CE%B8%CE%BB%CE%B7%CF%84%CE%B9%CE%BA%CE%AE%20%CE%94%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE-,%CE%95%CE%AF%CE%BD%CE%B1%CE%B9%20%CE%B2%CE%B1%CF%81%CE%B5%CF%84%CF%8C%20%CF%84%CE%BF%20%CF%84%CF%81%CE%AD%CE%BE%CE%B9%CE%BC%CE%BF%3B%20%CE%98%CE%B1%20%CF%83%CE%B1%CF%82%20%CE%B1%CF%80%CE%BF%CE%BA%CE%B1%CE%BB%CF%8D%CF%88%CE%BF%CF%85%CE%BC%CE%B5%20%CF%84%CE%BF%CE%BD%20%CF%84%CF%81%CF%8C%CF%80%CE%BF%20%CE%B3%CE%B9%CE%B1,%CE%BA%CE%B1%CE%B9%20%CE%B3%CE%B9%CE%B1%20%CE%BD%CE%B1%20%CE%B2%CE%B5%CE%BB%CF%84%CE%B9%CF%8E%CE%BD%CE%B5%CF%83%CF%84%CE%B5%20%CF%83%CF%85%CE%BD%CE%B5%CF%87%CF%8E%CF%82&#038;text=%CE%97%20%CF%80%CF%81%CF%8E%CF%84%CE%B7%20%CF%83%CE%B1%CF%82%20%CE%B4%CE%B9%CE%B1%CE%B4%CF%81%CE%BF%CE%BC%CE%AE%20%CE%BC%CF%8C%CE%BB%CE%B9%CF%82,%CF%84%CE%BF%20%CF%84%CE%AD%CE%BB%CE%BF%CF%82%20%CF%84%CF%89%CE%BD%20%CF%80%CF%81%CE%BF%CF%83%CF%80%CE%B1%CE%B8%CE%B5%CE%B9%CF%8E%CE%BD%20%CF%83%CE%B1%CF%82.\">\u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf<\/a>, 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\u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c3\u03b4\u03bf\u03ba\u03af\u03b1 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c9\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b9\u03b1 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03cd\u03c4\u03b5 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03bf\u03cd\u03c4\u03b5 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1. \u039a\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03b5\u03bd\u03b4\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03ae  \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03c1\u03cc\u03bb\u03bf \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03bc\u03b9\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u03b8\u03ad\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>\u03a4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c3\u03b1\u03c2 2<strong>-3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/strong><\/li>\n\n\n\n<li>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2, \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 HIIT, \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03c4\u03b5 \u03c9\u03c2 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03bc\u03b9\u03b1\u03c2 <a href=\"https:\/\/gymbeam.gr\/blog\/13-korifaies-askiseis-gia-tous-koiliakous\/\">\u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd<\/a> \u03ae \u03bd\u03b1 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2.<\/li>\n\n\n\n<li>\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5<strong> 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 <\/strong>\u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03c4\u03b5 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03b1\u03bb\u03bb\u03ac \u03bc\u03cc\u03bd\u03bf \u03b1\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae.<\/li>\n\n\n\n<li>\u0391\u03c1\u03c7\u03b9\u03ba\u03ac \u03ba\u03ac\u03bd\u03c4\u03b5<strong> 3 \u03c3\u03b5\u03c4<\/strong> \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b5 5 \u03c3\u03b5\u03c4.<\/li>\n\n\n\n<li>\u039c\u03b7\u03bd \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03c4\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \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\u03ae\u03c2 \u03c3\u03b1\u03c2.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03b4\u03b5\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03cc\u03bd\u03bf \u03c4\u03b9\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2- \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03b9\u03bf \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c3\u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf<strong><a href=\"https:\/\/gymbeam.gr\/blog\/21-kaliteres-bodyweight-askisis-kiliakon\/\">: 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1124x750.jpg\" alt=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2\" class=\"wp-image-510500\" title=\"\u03a4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1216993656-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CE%B4%CF%85%CE%BD%CE%B1%CE%BC%CF%8E%CF%83%CE%B5%CF%84%CE%B5_%CE%BA%CE%B1%CE%B9_%CE%BD%CE%B1_%CF%83%CE%BC%CE%B9%CE%BB%CE%AD%CF%88%CE%B5%CF%84%CE%B5_%CF%84%CE%BF%CF%85%CF%82_%CE%BA%CE%BF%CE%B9%CE%BB%CE%B9%CE%B1%CE%BA%CE%BF%CF%8D%CF%82_%CF%83%CE%B1%CF%82_%CE%94%CE%BF%CE%BA%CE%B9%CE%BC%CE%AC%CF%83%CF%84%CE%B5_%CF%84%CE%B9%CF%82_24_%CE%BA%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%B5%CF%82_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1%CF%82\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2; \u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 24 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2<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 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5<strong> \u03c7\u03c9\u03c1\u03af\u03c2 <a href=\"https:\/\/gymbeam.gr\/athltika-axesouar-kai-alla\">\u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc<\/a><\/strong>. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03ba\u03ac\u03c4\u03c9 \u03c3\u03b1\u03c2 \u03bc\u03b9\u03b1 <a href=\"https:\/\/gymbeam.gr\/petsetes\">\u03c0\u03b5\u03c4\u03c3\u03ad\u03c4\u03b1<\/a> \u03ae \u03ad\u03bd\u03b1<a href=\"https:\/\/gymbeam.gr\/stromata-gimnastikis\"> \u03c3\u03c4\u03c1\u03c9\u03bc\u03b1\u03c4\u03ac\u03ba\u03b9 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2<\/a>. \u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 <a href=\"https:\/\/gymbeam.gr\/blog\/pos-na-ksekinisete-na-gimnazeste-se-parko\/\">\u03c5\u03c0\u03b1\u03af\u03b8\u03c1\u03b9\u03bf\u03c5\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2<\/a> \u03ae \u03bf\u03c0\u03bf\u03c5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd \u03c3\u03b1\u03c2. \u03a0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \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\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, <a href=\"https:\/\/gymbeam.gr\/air-bike-gymbeam.html\">air bike<\/a> \u03ae <a href=\"https:\/\/gymbeam.gr\/sxoinakia\">\u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/a>. \u0395\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc \u03c1\u03bf\u03bb\u03cc\u03b9, \u03ad\u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03c4\u03cc \u03c4\u03b7\u03bb\u03ad\u03c6\u03c9\u03bd\u03bf \u03ae \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/workout-timer-gymbeam.html\">\u03c7\u03c1\u03bf\u03bd\u03cc\u03bc\u03b5\u03c4\u03c1\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2<\/a> \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2, \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 2-4 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03c7\u03c9\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2. \u0397 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b8\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b2\u03b1\u03b8\u03ad\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd. \u0397 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03b1\u03ca\u03bd\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bb\u03b1\u03ca\u03bd\u03ce\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd.<\/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=\"58828,46033,29117,29117,29120,29698,62749,49021,49012,67681\" ><\/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%97_%CE%B2%CE%B1%CF%83%CE%B9%CE%BA%CE%AE_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82\"><\/span>\u0397 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03c1\u03b7\u03bd\u03ae \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03b1 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2. \u0391\u03c6\u03bf\u03cd \u03b2\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\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. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7. \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> \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03be\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/18-klasicky-plank.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510516\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c9\u03c2 \u03c3\u03c4\u03ae\u03c1\u03b9\u03b3\u03bc\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 \u03c3\u03b1\u03c2. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03ac \u03c4\u03bf\u03c5\u03c2. \u0391\u03c6\u03bf\u03cd \u03b2\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac \u03c3\u03b1\u03c2, \u03b5\u03bd\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\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. \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 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong> \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/22-elbow-knee-for-begginers.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7;\" class=\"wp-image-510564\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03ac \u03c4\u03bf\u03c5\u03c2. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b1\u03ba\u03c1\u03b9\u03ac \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03c5\u03c4\u03b9\u03ac, \u03b5\u03bd\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\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. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7. \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> \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03be\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/20-plank-na-vystretych-pazich-1.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1;\" class=\"wp-image-510916\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 up down plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c3\u03b1\u03bd\u03af\u03b4\u03b1. \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>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bd \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/21-high-low-plank.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 up down plank;\" class=\"wp-image-510548\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 up down plank;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b2\u03ae\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/31-plank-toe-taps.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 runner;\" class=\"wp-image-510708\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 runner;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6.  \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 plank Jack&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03ac\u03ba\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b4\u03b1\u03c7\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2, \u03c0\u03b7\u03b4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03bf\u03bc\u03b1\u03bb\u03ac \u03be\u03b1\u03bd\u03ac, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c3\u03b5 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/33-Plank-jack-oprava.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 plank jack;\" class=\"wp-image-510740\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 plank jack;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7, \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03bc\u03cc\u03bb\u03b9\u03c2 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03c4\u03b5. \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 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9\u03b1. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03ba\u03bb\u03af\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/32-plank-so-zanozovanim.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd;\" class=\"wp-image-510724\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Plank To Pike<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9, \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03c8\u03b7\u03bb\u03ac \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9. \u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1. \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 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03c2 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/34-elbow-plank-pike.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 plank to pike;\" class=\"wp-image-510756\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 plank to pike;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 Knee To Elbow <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c6\u03ad\u03c1\u03bd\u03b5\u03c4\u03b5 \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 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03ba\u03bb\u03af\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, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/35-knee-to-elbow.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 Knee To Elbow;\" class=\"wp-image-510772\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 Knee To Elbow;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: <\/strong>\u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2. \u0393\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ae, \u03b1\u03c1\u03ba\u03bf\u03cd\u03bd \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ac\u03c4\u03b5. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \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. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03ba\u03bb\u03af\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/37-alternating-arm-lift.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd;\" class=\"wp-image-510804\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ac\u03ba\u03c1\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>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7: <\/strong>\u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1 \u03ac\u03ba\u03c1\u03b1 (\u03bc\u03cc\u03bb\u03b9\u03c2 \u03bb\u03af\u03b3\u03b1 \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2). \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\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03b6\u03b5\u03c5\u03b3\u03ac\u03c1\u03b9 \u03ac\u03ba\u03c1\u03c9\u03bd. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\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, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/38-superman-plank-hold.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ac\u03ba\u03c1\u03c9\u03bd\" class=\"wp-image-510820\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ac\u03ba\u03c1\u03c9\u03bd\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. \u0391\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/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\u03b8\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 <a href=\"https:\/\/gymbeam.gr\/stroma-giogka-dual-grey-blue-gymbeam.html\">\u03c3\u03c4\u03c1\u03ce\u03bc\u03b1<\/a>. \u03a3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u03a5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c3\u03ba\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03af\u03b5\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/39-reverse-plank.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510836\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03c1\u03bf\u03c6\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. \u00ab\u0392\u03b1\u03c1\u03ba\u03bf\u03cd\u03bb\u03b5\u03c2\u00bb<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c4\u03bf\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9. \u039a\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1, \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03be\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\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. \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/40-rocking-plank.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u00ab\u03b2\u03b1\u03c1\u03ba\u03bf\u03cd\u03bb\u03b5\u03c2\u00bb;\" class=\"wp-image-510852\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u00ab\u03b2\u03b1\u03c1\u03ba\u03bf\u03cd\u03bb\u03b5\u03c2\u00bb;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. \u0395\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2:<\/strong> \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\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\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03b9\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac, \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03b5\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7, \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c3\u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\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.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/41-extended-plank.gif\" alt=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510868\" title=\"\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03b3\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03ce\u03bc\u03bf. \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\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/42-plank-shoulders-tap.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2;\" class=\"wp-image-510884\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">16. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 runner<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u0393\u03bf\u03bd\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 (\u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2), \u03ba\u03b1\u03b9 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9. \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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 \u03ac\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/43-step-to-quad-plank.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 runner;\" class=\"wp-image-510900\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 runner;\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%97_%CF%80%CE%BB%CE%AC%CE%B3%CE%B9%CE%B1_%CF%83%CE%B1%CE%BD%CE%AF%CE%B4%CE%B1_%CE%BA%CE%B1%CE%B9_%CE%BF%CE%B9_%CF%80%CE%B1%CF%81%CE%B1%CE%BB%CE%BB%CE%B1%CE%B3%CE%AD%CF%82_%CF%84%CE%B7%CF%82\"><\/span>\u0397 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c0\u03cc\u03b4\u03b9. \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b3\u03bf\u03c6\u03cc \u03ae \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/24-bocny-plank.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510596\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c0\u03cc\u03b4\u03b9, \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd, \u03c9\u03c2 \u03c3\u03c4\u03ae\u03c1\u03b9\u03b3\u03bc\u03b1. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/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\/2023\/11\/23-bocny-plank-for-begginers.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7;\" class=\"wp-image-510580\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03c3\u03b5 \u03b3\u03bf\u03bd\u03b1\u03c4\u03b9\u03c3\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7;\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf. \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b3\u03bf\u03c6\u03cc \u03c3\u03b1\u03c2 \u03ae \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/25-bocny-plank-na-pazi.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9;\" class=\"wp-image-510612\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd. \u0391\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03ad\u03bd\u03b1 \u03c0\u03ae\u03c7\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9&nbsp; \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03af\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \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, \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9, \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u0391\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-16 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/26-helicopter-plank.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510628\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03c3\u03c3\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u0392\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b3\u03bf\u03c6\u03cc \u03ae \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03c1\u03ce\u03bc\u03b1, \u03b1\u03b3\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c4\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03ac. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/27-hip-dip-plank.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\" class=\"wp-image-510644\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b2\u03c5\u03b8\u03af\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. \u03a1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<\/strong>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf, \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03ae \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1. \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, \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03b7 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7. \u03a3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/28-side-plank-knee-tuck.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2;\" class=\"wp-image-510660\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2;\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7.\u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u00abThread the Needle\u00bb<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0395\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b5\u03c1\u03bd\u03ac\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9, \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03c4\u03b5 \u03b1\u03bc\u03ad\u03c3\u03c9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 8-12 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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, \u03bc\u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/29-side-plank-through.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u00abThread the Needle\u00bb\" class=\"wp-image-510676\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u00abThread the Needle\u00bb\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 hold<\/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>: \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u03a3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ae\u03c7\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03c7\u03b5\u03c1\u03b9\u03bf\u03cd. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03bf \u03b5\u03c0\u03ac\u03bd\u03c9 \u03c0\u03cc\u03b4\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li>\n\n\n\n<li><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7<\/strong>: \u0391\u03bd\u03b1\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u03a3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u039a\u03bf\u03b9\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.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/30-starfish.gif\" alt=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 hold;\" class=\"wp-image-510692\" title=\"\u03a0\u03c9\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03bc\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 hold;\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82_%CE%BD%CE%B1_%CF%83%CF%85%CE%BD%CE%B5%CF%87%CE%AF%CF%83%CE%B5%CF%84%CE%B5\"><\/span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0398\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03bc\u03b9\u03bb\u03b5\u03bc\u03ad\u03bd\u03bf six-pack; \u039c\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03bc\u03b5 \u03c4\u03b1 \u03ac\u03c1\u03b8\u03c1\u03b1 \u03bc\u03b1\u03c2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/stomach-crunches-sit-ups\/\">Stomach Crunches \u03ba\u03b1\u03b9 Sit Ups: \u0393\u03b9\u03b1\u03c4\u03af \u03b4\u03b5\u03bd \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/xasete-eukola-lipos-apo-kilia\/\">\u03a7\u03ac\u03c3\u03c4\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bf\u03b4\u03b7\u03b3\u03cc \u03bc\u03b1\u03c2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/eggyimenos-odigos-gia-six-pack-diatrofi-routina-proponisis-grammomenoi-koiliakoi\/\">\u0388\u03bd\u03b1\u03c2 \u03b5\u03b3\u03b3\u03c5\u03b7\u03bc\u03ad\u03bd\u03bf\u03c2 \u03bf\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 six-pack: \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/9-simvoules-gia-ena-gimnasmeno-six-pack\/\">9 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf six-pack<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/ti-pososto-swmatikou-lipous-prepei-na-exete-gia-na-apoktisete-smileumenous-koiliakous\/\">\u03a4\u03b9 \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2;<\/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\">\u0391\u03bd\u03b1\u03b6\u03b7\u03c4\u03ac\u03c4\u03b5 \u03ad\u03bc\u03c0\u03bd\u03b5\u03c5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd; \u0391\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03ac\u03c1\u03b8\u03c1\u03b1 \u03bc\u03b1\u03c2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/6-lepti-proponisi-koiliakon-spiti\/\">\u0391\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9, \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2 6 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/kato-kiliakoi-12-kaliteres-askiseis-somatikou-varous\/\">\u039a\u03ac\u03c4\u03c9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af: \u039f\u03b9 13 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/10-korifaies-askiseis-koiliakwn-me-medicine-ball\/\">10 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03b5 medicine ball<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/10-top-askiseis-koiliakwn-me-ena-lastixo-antistasis\/\">10 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03bc\u03b5 \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.gr\/blog\/13-askiseis-mpala-gimnastikis-koiliakoi\/\">\u039f\u03b9 13 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03bc\u03c0\u03ac\u03bb\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03cd\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd. \u038c\u03c0\u03c9\u03c2 \u03c4\u03bf\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc \u03ac\u03c1\u03b8\u03c1\u03bf, <strong>\u03b4\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bc\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2<\/strong>. \u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bd \u03b5\u03bd\u03b8\u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03bc\u03cc \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b5\u03af\u03bd\u03b1\u03b9 <strong>\u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03af\u03bd\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae<\/strong> \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03ae \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0391\u03bd \u03b2\u03c1\u03ae\u03ba\u03b1\u03c4\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03bc\u03b7\u03bd \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03bf\u03b9\u03bd\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03bd\u03b7\u03bc\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/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\t\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u03a3\u03c4\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 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