{"id":3712,"date":"2024-08-26T04:53:55","date_gmt":"2024-08-26T04:53:55","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3712"},"modified":"2026-02-16T10:27:04","modified_gmt":"2026-02-16T10:27:04","slug":"essential-exercises-every-gym-beginner-should-master","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/el\/\u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2-\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2-\u03c0\u03bf\u03c5-\u03ba\u03ac\u03b8\u03b5-\u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\/","title":{"rendered":"\u0391\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03bd\u03b5\u03af \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03cc\u03c4\u03b1\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ac\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ad\u03c2 \u03b1\u03c0\u03cc \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03c0\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03b9\u03c1\u03b1\u03c3\u03bc\u03cc \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b7 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03ba\u03bc\u03ac\u03b8\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b2\u03b1\u03c3\u03b9\u03ba\u03ce\u03bd, \u03b7 \u03b4\u03b5\u03be\u03b9\u03bf\u03c4\u03b5\u03c7\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae (\u03b1\u03bd \u03cc\u03c7\u03b9 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae) \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03bf\u03c1\u03b3\u03ac\u03bd\u03c9\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03b1\u03bd\u03b1\u03bc\u03b5\u03bd\u03cc\u03bc\u03b5\u03bd\u03c9\u03bd \u03c3\u03c4\u03cc\u03c7\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b8\u03b1 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03bc\u03bf\u03c1\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03c5\u03c2, \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03ba\u03b9\u03bb\u03ac \u03ae \u03b1\u03c0\u03bb\u03ce\u03c2 \u03bd\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>SQUATS: \u039f \u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2\u00a0<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c4\u03bf\u03bd \u03ba\u03cc\u03c3\u03bc\u03bf \u03c4\u03b7\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2, \u03c4\u03b1 squats \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bc\u03c6\u03b9\u03c3\u03b2\u03ae\u03c4\u03b7\u03c4\u03b1 \u03bf \u03b2\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bb\u03b5\u03ba\u03c4\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd. \u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03c9\u03bd, \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03c9\u03bd \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03c9\u03bd, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. \u03a4\u03b1 squats \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ad\u03bd\u03b1 squat, \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c8\u03b7\u03bb\u03ac, \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03c6\u03af\u03b3\u03b3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03bf\u03b4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u039c\u03cc\u03bb\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03b9\u03c3\u03ac\u03b3\u03b5\u03c4\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf squat \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ae \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2. <\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3723\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/The-King-of-Lower-Body-Exercises-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u03a9\u0398\u0397\u03a3\u0395\u0399\u03a3: \u0397 \u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a4\u03b1 push-ups \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b1 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2, \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c3\u03b1\u03c2. \u0391\u03bb\u03bb\u03ac \u03b5\u03ba\u03c4\u03cc\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03cc\u03c4\u03b9 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03b5\u03bd\u03ce \u03ba\u03b9\u03bd\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1, \u03bc\u03b9\u03b1 \u03b4\u03b5\u03be\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03bb\u03bb\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ce\u03b8\u03b7\u03c3\u03b7\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0393\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd, \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03c7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03bf\u03c5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03b5 \u03c0\u03af\u03c3\u03c9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03ba\u03cc\u03c8\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0391\u03bd \u03b7 \u03c0\u03b1\u03c1\u03b1\u03b4\u03bf\u03c3\u03b9\u03b1\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03c3\u03ac\u03c2, \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b9\u03b1 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf (\u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1) \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03c3\u03c4\u03ae\u03c1\u03b9\u03b3\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b2\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03b5\u03bd\u03ce \u03c3\u03c4\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03c9\u03bd \u03ba\u03ac\u03bc\u03c8\u03b5\u03c9\u03bd.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0397 \u03c4\u03b5\u03bb\u03b5\u03b9\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd push-ups \u03b8\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c1\u03c3\u03b7 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03bd\u03b1\u03bc\u03c6\u03b9\u03c3\u03b2\u03ae\u03c4\u03b7\u03c4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03bb\u03be\u03b7\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><b>\u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5: \u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03bb\u03be\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03b5\u03c4\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7 \u03c4\u03b7\u03bd \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03b1 \u03b1\u03bb\u03c5\u03c3\u03af\u03b4\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03b1\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03c0\u03bb\u03ac\u03c4\u03b7, \u03b7 \u03ac\u03c1\u03c3\u03b7 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03ac\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03b5\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03b1\u03c3\u03c6\u03ac\u03bb\u03b5\u03b9\u03b1 \u03b2\u03b1\u03c1\u03b9\u03ac \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03c3\u03b1\u03c2 \u03b6\u03c9\u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c1\u03c3\u03b7 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5, \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03bf\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03c0\u03b9\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03c3\u03c0\u03c1\u03ce\u03c7\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b9\u03c2 \u03ba\u03bd\u03ae\u03bc\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c3\u03c4\u03c1\u03bf\u03b2\u03b9\u03bb\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03af\u03c3\u03b9\u03b1.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03b5\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><b>\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2: \u0395\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0397 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03b9\u03b1\u03c2 \u03c0\u03b1\u03c7\u03b9\u03ac\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ce\u03bd \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd. \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03b4\u03b9\u03cc\u03c1\u03b8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03bc\u03c0\u03bf\u03c5\u03c1\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03c5\u03b3\u03b9\u03b5\u03af\u03c2 \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u038c\u03c4\u03b1\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2, \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u03a0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c1\u03bf\u03bc\u03b2\u03bf\u03b5\u03b9\u03b4\u03ae \u03c3\u03b1\u03c2 (\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03c9\u03bc\u03bf\u03c0\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c3\u03b1\u03c2) \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7 (rep).\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u038c\u03c4\u03b1\u03bd \u03c7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ad\u03bb\u03be\u03b7\u03c2 \u03c3\u03b1\u03c2, \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3725\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/08\/rows-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u03a3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2: \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0388\u03bd\u03b1\u03c2 \u03c3\u03c5\u03bc\u03c0\u03b1\u03b3\u03ae\u03c2 \u03ba\u03bf\u03c1\u03bc\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b2\u03ac\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2. \u039f\u03b9 \u03c3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd, \u03c4\u03bf \u03ba\u03cd\u03c1\u03b9\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7 \u03b1\u03c0\u03cc \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b2\u03b1\u03c1\u03b9\u03ce\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 squats \u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 deadlifts.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03b2\u03c1\u03b1\u03c7\u03af\u03bf\u03c5, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03ae \u03bd\u03b1 \u03ba\u03b1\u03bc\u03c6\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2. \u03a4\u03b5\u03bb\u03b5\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03c9\u03bd 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03cc\u03c0\u03c9\u03c2 \u03c7\u03c4\u03c5\u03c0\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ce\u03bc\u03c9\u03bd \u03c3\u03b5 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b5\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b5\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><b>\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2: \u0397 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u039f\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c6\u03af\u03bb\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03cc\u03c1\u03b8\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u038c\u03c4\u03b1\u03bd \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac, \u03b4\u03b9\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c3\u03b1\u03c2 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03b4\u03b5\u03bd \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c1\u03b9\u03ac\u03c2 \u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03bf\u03c5 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5 \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b6\u03c9\u03ae.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03ac \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03bf\u03c5\u03bd \u03b3\u03c9\u03bd\u03af\u03b1 90 \u03bc\u03bf\u03b9\u03c1\u03ce\u03bd \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 L. \u03a3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac\u03be\u03c4\u03b5 \u03c0\u03cc\u03b4\u03b9\u03b1.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u03a6\u03c1\u03bf\u03bd\u03c4\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9: \u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03ad\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u039f\u03b9 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2. \u0392\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ce\u03bd \u03ce\u03bc\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c5\u03c0\u03bf\u03c7\u03c1\u03b5\u03ce\u03bd\u03bf\u03c5\u03bd \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03b5\u03bd\u03ce \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2.<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03bd\u03b1 \u03c3\u03c6\u03af\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c0\u03c1\u03ce\u03be\u03b5\u03c4\u03b5 \u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03bc\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bc\u03ac\u03c1\u03b1 \u03ae \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 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\u03bc\u03b1\u03ba\u03c1\u03b9\u03ac. \u039f\u03b9 \u03a3\u03cd\u03bc\u03b2\u03bf\u03c5\u03bb\u03bf\u03b9 IFBB Pro \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u03c4\u03b1\u03be\u03af\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03c3\u03c6\u03b1\u03bb\u03ad\u03c2, \u03b4\u03b9\u03b1\u03c3\u03ba\u03b5\u03b4\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>It can feel overwhelming when you are starting out on fitness training, and this is because you are faced with options of different gym equipment which you might feel tempted to try out, but true long-term success comes from learning the basics, mastering form and technique is just as important (if not more important) as [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/el\/\u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b5\u03c2-\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2-\u03c0\u03bf\u03c5-\u03ba\u03ac\u03b8\u03b5-\u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\/\">\u03a0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf<\/a><\/p>","protected":false},"author":3,"featured_media":3735,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3712","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Essential Exercises Every Gym Beginner Should 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