{"id":14228,"date":"2020-05-03T06:13:36","date_gmt":"2020-05-03T06:13:36","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=14228"},"modified":"2020-05-04T04:53:39","modified_gmt":"2020-05-04T04:53:39","slug":"oi-10-kalyteres-askiseis-me-to-varos-tou-somatos","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/demo\/oi-10-kalyteres-askiseis-me-to-varos-tou-somatos\/","title":{"rendered":"\u039f\u03b9 10 \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"},"content":{"rendered":"<p><\/p>\n<p lang=\"el-GR\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bb\u03bf\u03ba\u03bf. \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c3\u03b5\u00a0<span lang=\"en-US\">squats\u00a0<\/span>\u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c2 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03c0\u03b9\u03ad\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2. \u0394\u03b5\u03bd \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03b5\u03b3\u03b3\u03b5\u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03c2 \u03bf\u03cd\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c3\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9\u2026\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5!<\/p>\n<p lang=\"el-GR\">\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03c4\u03b7\u03ba\u03b5 \u03c3\u03c4\u03bf\u00a0<span lang=\"en-US\">Medicine in Sports in Sports and Exercise,\u00a0<\/span>\u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 45 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03bc\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03b3\u03b9\u03b1 45 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03bf\u03b9 \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 \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b9\u03c2\u00a0<b>\u03bc\u03c5\u03b9\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9\u00a0<\/b><b>\u03b1\u03c5\u03c4\u03ad\u03c2<\/b><b>\u00a0\u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2<\/b>, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u00a0<span lang=\"en-US\">national Strength &amp; Conditioning Association.<\/span><\/p>\n<div class=\"google-auto-placed ap_container\">\u03a3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03c3\u03b1\u03bc\u03b5 \u00a0\u03c4\u03b9\u03c2 \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,\u00a0\u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd\u00a0<b>\u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b7 \u03bb\u03af\u03c3\u03c4\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd<\/b> \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9\u03c2, \u03c3\u03c4\u03bf <em>\u03a3\u03c0\u03af\u03c4\u03b9<\/em>.<\/div>\n<div><\/div>\n<div><\/div>\n<div><b>1.\u00a0<span lang=\"en-US\">Press-ups<\/span><\/b><\/div>\n<div><\/div>\n<div><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-13267 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-200x200.gif\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-200x200.gif 200w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-150x150.gif 150w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-360x360.gif 360w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-285x285.gif 285w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/14671301-Push-up-on-Forearms_Upper-Arms_360-100x100.gif 100w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/div>\n<div>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u039e\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03b1\u03c0\u03cc \u03b8\u03ad\u03c3\u03b7 <span lang=\"en-US\">push ups\u00a0<\/span>\u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1<span lang=\"en-US\">,\u00a0<\/span>\u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03c0\u03b1\u03c6\u03ae \u03bc\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03bf\u03c5.<\/li>\n<li>\u039a\u03c1\u03ac\u03c4\u03b7\u03c3\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03ba\u03b1\u03b8\u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03bf\u03c5.<\/li>\n<li>\u03a7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03bb\u03c5\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03bf\u03c5, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03c3\u03b5\u03b9 10 <span lang=\"en-US\">cm\u00a0<\/span>\u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03af\u03b5\u03c3\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03bc\u03b5 \u03ad\u03ba\u03c1\u03b7\u03be\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03b8\u03b5\u03af\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7. \u03a0\u03c1\u03cc\u03c3\u03b5\u03be\u03b5 \u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03cc\u03c3\u03bf \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c2 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u0395\u03be\u03b1\u03c3\u03c6\u03ac\u03bb\u03b9\u03c3\u03b5 \u03c0\u03c9\u03c2 \u03bf\u03b9 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03bf\u03c5 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03af\u03b4\u03b9\u03b1 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03bf\u03c5. \u03a3\u03c6\u03af\u03be\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03cc\u03c3\u03bf \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c2 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n<p lang=\"el-GR\"><b>2.\u00a0<span lang=\"en-US\">Step ups\u00a0<\/span>\u03bc\u03b5 \u03b1\u03bd\u03c5\u03c8\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bf\u03bd\u03ac\u03c4\u03bf\u03c5<\/b><\/p>\n<\/div>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/05151301-Jump-Step-Up_Cardio_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-14237 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/05151301-Jump-Step-Up_Cardio_360.gif\" alt=\"\" width=\"302\" height=\"302\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u039c\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03ac\u03b3\u03ba\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ae \u03ad\u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03ba\u03bf\u03c5\u03c4\u03af \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03c0\u03ac\u03bd\u03c9.<\/li>\n<li>\u03a0\u03ac\u03c4\u03b7\u03c3\u03b5 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac \u03c4\u03bf \u03b1\u03bd\u03b5\u03b2\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03bf\u03bd \u03c0\u03ac\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03ae\u03ba\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03ac\u03bb\u03bb\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03bf\u03c5 \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03c8\u03b7\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2. \u0388\u03c0\u03b5\u03b9\u03c4\u03b1 \u03c7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03ba\u03b1\u03c4\u03b1\u03bb\u03ae\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n<li>\u0395\u03c0\u03b1\u03bd\u03ad\u03bb\u03b1\u03b2\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b5 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c5\u03c7\u03cc\u03bd \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7. \u201c\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac\u00a0<b>\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03af\u03c4\u03b5\u03c5\u03be\u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2<\/b>\u00a0\u03c3\u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u201d, \u03bb\u03ad\u03b5\u03b9 \u03bf\u00a0<span lang=\"en-US\">Frost.\u00a0<\/span>\u0391\u03bd \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9\u03c2 \u03c0\u03c9\u03c2 \u03ba\u03ac\u03c0\u03bf\u03b9\u03b1 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac \u03c3\u03bf\u03c5 \u03c5\u03c3\u03c4\u03b5\u03c1\u03b5\u03af, \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd 15 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03bf\u03b9\u03c7\u03bf \u03c0\u03cc\u03b4\u03b9.<\/p>\n<p lang=\"el-GR\"><b>3.\u00a0<span lang=\"en-US\">Groiners<\/span><\/b><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/jpg_375_groiners-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-14233 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/jpg_375_groiners-2-325x200.jpg\" alt=\"\" width=\"325\" height=\"200\" srcset=\"https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2020\/05\/jpg_375_groiners-2-325x200.jpg 325w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2020\/05\/jpg_375_groiners-2.jpg 375w\" sizes=\"auto, (max-width: 325px) 100vw, 325px\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u039e\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 <span lang=\"en-US\">push ups<\/span><\/li>\n<li>\u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c6\u03ae \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c0\u03ae\u03b4\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03c5\u03bf \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03c9\u03b8\u03bf\u03cd\u03bd \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5.<\/li>\n<li>\u0395\u03c0\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u039a\u03b1\u03c4\u03b1\u03c0\u03bb\u03b7\u03ba\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1, \u03c0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c4\u03bf \u03ac\u03c3\u03c7\u03b7\u03bc\u03bf \u03cc\u03bd\u03bf\u03bc\u03b1 \u03c4\u03b7\u03c2. \u0391\u03bd\u03bf\u03af\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b8\u03ce\u03c1\u03b1\u03ba\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03bf\u00a0<b>\u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/b>\u00a0\u03c3\u03bf\u03c5<span lang=\"en-US\">,\u00a0<\/span>\u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd\u00a0<span lang=\"en-US\">Frost<\/span><span lang=\"en-US\">.\u00a0<\/span>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ba\u03b5\u03c1\u03b4\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5\u00a0<b>10% \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bc\u03c5\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/b>, \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u00a0<span lang=\"en-US\">The Journal of Strength and Conditioning Research.<\/span><\/p>\n<p lang=\"el-GR\">\u0394\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03cc\u03bc\u03c9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9 \u03b1\u03c5\u03c4\u03cc. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03ad\u03bb\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03af\u03bc\u03b1 \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2,\u00a0<b>\u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd<\/b>.<\/p>\n<p lang=\"el-GR\"><b>4.\u00a0<span lang=\"en-US\">Spider Crawl<\/span><\/b><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12766 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-200x200.gif\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-200x200.gif 200w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-150x150.gif 150w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-360x360.gif 360w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-285x285.gif 285w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/07781301-Spider-Crawl-Push-up_Hips_360-100x100.gif 100w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u0391\u03c0\u03cc \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 <span lang=\"en-US\">push ups,\u00a0<\/span>\u03c3\u03ae\u03ba\u03c9\u03c3\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03ad\u03c1\u03b5 \u03c4\u03bf\u03bd \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03c3\u03bf\u03c5.<\/li>\n<li>\u0394\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03b3\u03b9\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b5\u03c0\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b1\u03b2\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c0\u03cc\u03b4\u03b9.<\/li>\n<li>\u03a0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b7\u03c3\u03b5 \u03bd\u03b1 \u03c3\u03c6\u03af\u03b3\u03b3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03ba\u03bf\u03bd\u03c4\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03c9\u03c4\u03cc\u03b3\u03bf\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03bf\u03c5 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03bf\u03c5, \u03c7\u03ad\u03c1\u03b9\u03b1, \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ce\u03bc\u03bf\u03c5\u03c2 (\u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7)<\/p>\n<p lang=\"el-GR\"><strong>5. \u0395\u03c0\u03b9\u03c4\u03cc\u03c0\u03b9\u03bf \u03ac\u03bb\u03bc\u03b1 (<span lang=\"en-US\">Standing long jump)<\/span><\/strong><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12769 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-200x200.gif\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-200x200.gif 200w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-150x150.gif 150w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-360x360.gif 360w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-285x285.gif 285w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2019\/11\/16001301-Standing-Long-Jump_Plyometric_360-100x100.gif 100w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u03a7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 <span lang=\"en-US\">squat\u00a0<\/span>\u03bc\u03b5 \u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5 \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd \u03c3\u03bf\u03c5.<\/li>\n<li>\u039a\u03bf\u03cd\u03bd\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ce\u03b8\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2<\/li>\n<li>\u03a0\u03ae\u03b4\u03b1 \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u03a3\u03c5\u03bd\u03b4\u03cd\u03b1\u03c3\u03b5 \u03c4\u03b7\u03bd \u03bc\u03c5\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. \u0391\u03c5\u03c4\u03ae \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b9\u03c2 \u03bc\u03c5\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c4\u03b1\u03c7\u03b5\u03af\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03bf\u03c5, \u03bb\u03ad\u03b5\u03b9 \u03bf\u00a0<span lang=\"en-US\">Frost,\u00a0<\/span>\u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/p>\n<p lang=\"el-GR\"><b>6. Bastards (<span lang=\"el-GR\">\u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae\u00a0<\/span>burpees)<\/b><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/05011301-Jack-Burpee_Cardio_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-14238 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/05011301-Jack-Burpee_Cardio_360.gif\" alt=\"\" width=\"360\" height=\"360\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u039e\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03b1\u03c0\u03cc \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd. \u03a7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 <span lang=\"en-US\">squat\u00a0<\/span>\u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf\u03b9 \u03bc\u03b7\u03c1\u03bf\u03af \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li>\n<li>\u0391\u03c0\u03cc \u03c4\u03bf \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03bf\u03c5 <span lang=\"en-US\">squat,\u00a0<\/span>\u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03bb\u03ce\u03c4\u03c3\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7\u00a0<span lang=\"en-US\">push up.<\/span><\/li>\n<li>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03ad\u03bd\u03b1 <span lang=\"en-US\">push up\u00a0<\/span>\u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03bf\u03c5\u03bd \u03c0\u03ac\u03bb\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5, \u03c6\u03ad\u03c1\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03ac\u03bb\u03bc\u03b1, \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1, \u03ba\u03b1\u03b9 \u03c6\u03c4\u03ac\u03c3\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7\u00a0<span lang=\"en-US\">squat.<\/span><\/li>\n<li>\u038f\u03b8\u03b7\u03c3\u03b5 \u03bc\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03b2\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03c3\u03bf\u03c5, \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03ac\u03bb\u03bc\u03b1, <span lang=\"en-US\">15-20\u00a0<\/span>\u03b5\u03ba\u03b1\u03c4\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li>\n<li>\u03a0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b1\u03b2\u03b5.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03b9\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03c9\u03bd\u00a0<span lang=\"en-US\">burpees,\u00a0<\/span>\u03b8\u03b1 \u03ba\u03ac\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03bb\u03cc\u03b3\u03bf \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2.<\/p>\n<p lang=\"el-GR\"><b>7. \u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf\u00a0<span lang=\"en-US\">(Handstand wall walk)<\/span><\/b><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/crossfit-wall-walk.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-14234 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/crossfit-wall-walk-410x114.jpg\" alt=\"\" width=\"410\" height=\"114\" srcset=\"https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2020\/05\/crossfit-wall-walk-410x114.jpg 410w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2020\/05\/crossfit-wall-walk-600x167.jpg 600w, https:\/\/newlife.com.cy\/demo\/wp-content\/uploads\/2020\/05\/crossfit-wall-walk.jpg 713w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u03a4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c0\u03b1\u03c4\u03ac\u03bd\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf.<\/li>\n<li>\u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03c3\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u0391\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 40\u00a0<span lang=\"en-US\">press ups\u00a0<\/span>\u03c7\u03c9\u03c1\u03af\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ae \u03c4\u03cc\u03c4\u03b5 \u03b5\u03af\u03c3\u03b1\u03b9 \u03ad\u03c4\u03bf\u03b9\u03bc\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u201c\u03a4\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03af\u03c7\u03bf \u03b1\u03c3\u03ba\u03b5\u03af \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03bf\u03c5 (\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9) \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd. \u0393\u03b9\u03b1 \u03bc\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03c9\u03b8\u03b5\u03af\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c3\u03c6\u03af\u03be\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03ba\u03b1\u03b8\u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2\u201d, \u03bb\u03ad\u03b5\u03b9 \u03bf\u00a0<span lang=\"en-US\">Frost.<\/span><\/p>\n<p lang=\"el-GR\"><b><span lang=\"en-US\">8.\u00a0<\/span>\u0388\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae (<span lang=\"en-US\">Wide grip pull ups)<\/span><\/b><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/14291301-Wide-Grip-Pull-Up_Back_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-14244 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/14291301-Wide-Grip-Pull-Up_Back_360.gif\" alt=\"\" width=\"316\" height=\"316\" \/><\/a><\/p>\n<p lang=\"el-GR\"><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong><\/p>\n<ul>\n<li>\u03a0\u03b9\u03ac\u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03ac\u03b6\u03bf\u03c5\u03bd \u03bc\u03b1\u03ba\u03c1\u03c5\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 (\u03c0\u03c1\u03b7\u03bd\u03ae \u03bb\u03b1\u03b2\u03ae) \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1.<\/li>\n<li>\u03a4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c4\u03cc\u03c3\u03bf \u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9\u03c2 \u03ac\u03bd\u03b5\u03c4\u03b1.\\<\/li>\n<li>\u03a0\u03af\u03b5\u03c3\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03bf\u03c5, \u03b5\u03be\u03ad\u03c0\u03bd\u03b5\u03c5\u03c3\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ad\u03bb\u03be\u03b7 \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03c3\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03b1\u03b3\u03cc\u03bd\u03b9 \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf (<span lang=\"en-US\">chin up).<\/span><\/li>\n<li>\u03a7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ad\u03c9\u03c2 \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u039f\u03b9 \u03ad\u03bb\u03be\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ae \u03bb\u03b1\u03b2\u03ae \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c3\u03c6\u03af\u03be\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b8\u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2, \u03bb\u03ad\u03b5\u03b9 \u03bf\u00a0<span lang=\"en-US\">Frost.<\/span><\/p>\n<p lang=\"el-GR\"><b>9.\u00a0<span lang=\"en-US\">Frozen V-sit<\/span><\/b><\/p>\n<p lang=\"el-GR\"><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/08251301-V-up_Waist_360.gif\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-14246 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2020\/05\/08251301-V-up_Waist_360.gif\" alt=\"\" width=\"333\" height=\"333\" \/><\/a><\/p>\n<p lang=\"el-GR\"><b>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/b><\/p>\n<ul>\n<li>\u00a0\u039e\u03ac\u03c0\u03bb\u03c9\u03c3\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1, \u03bb\u03af\u03b3\u03bf \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/li>\n<li>\u039e\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03ce\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03ac\u03ba\u03c1\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b4\u03b1\u03ba\u03c4\u03cd\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03bf\u03c5.<\/li>\n<li>\u0394\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 5-10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><b>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/b><\/p>\n<p lang=\"el-GR\">\u201c\u039f\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b2\u03b9\u03b1\u03c3\u03cd\u03bd\u03b7\u201d, \u03bb\u03ad\u03b5\u03b9 \u03bf\u00a0<span lang=\"en-US\">Frost. \u201c<\/span>\u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c2 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c3\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u201d. \u0391\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03b9\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c4\u03ac\u03c3\u03b7 \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af\u03c4\u03b1\u03b9, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b1 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5\u00a0<span lang=\"en-US\">V-sits.<\/span><\/p>\n<p lang=\"el-GR\">\u0395\u03be\u03b1\u03c3\u03c6\u03ac\u03bb\u03b9\u03c3\u03b5 \u03c0\u03c9\u03c2 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03c3\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c0\u03ad\u03c6\u03c4\u03bf\u03c5\u03bd \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u039c\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03b8\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1.<\/p>\n<p><b>10. \u0393\u03ad\u03c6\u03c5\u03c1\u03ac \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9\u00a0<span lang=\"en-US\">(Single leg glute bridge)<\/span><\/b><\/p>\n<p><a href=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/07291301-Single-Leg-Hip-Bridge-straight-leg_hips_360-1.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13515 aligncenter\" src=\"http:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/07291301-Single-Leg-Hip-Bridge-straight-leg_hips_360-1.gif\" alt=\"\" width=\"360\" height=\"360\" \/><\/a><\/p>\n<p lang=\"el-GR\"><strong>\u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7:<\/strong><\/p>\n<ul>\n<li>\u039e\u03ac\u03c0\u03bb\u03c9\u03c3\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b1\u03ad\u03c1\u03b1, \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b1, \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03bd\u03b1 \u03c0\u03b1\u03c4\u03ac\u03b5\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2<\/li>\n<li>\u0392\u03ac\u03bb\u03c9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03cc\u03b4\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03c8\u03b7\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2.<\/li>\n<li>\u039c\u03b5 \u03b1\u03c1\u03b3\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c7\u03b1\u03bc\u03ae\u03bb\u03c9\u03c3\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03b8\u03ad\u03c3\u03b7.<\/li>\n<\/ul>\n<p lang=\"el-GR\"><strong>\u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae:<\/strong><\/p>\n<p lang=\"el-GR\">\u03a3\u03c6\u03af\u03be\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03bf \u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03b7\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03b9\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7.<\/p>\n<p lang=\"el-GR\">\u039c\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03b5\u03b9\u03c2 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. \u0391\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03bc\u03c5\u03b9\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03ba\u03b9\u03bd\u03b5\u03af\u03c3\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03ad\u03c7\u03b5\u03b9\u03c2, \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03bf \u03b5\u03bd\u03b4\u03b5\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03b5\u03bd\u03cc\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c5 \u03ae\u03b4\u03b7 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1 \u03c0\u03cc\u03bd\u03bf\u03c5.<\/p>\n<p lang=\"el-GR\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03ad\u03c8\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5, \u03c3\u03c4\u03bf \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03b3\u03bf\u03c6\u03ce\u03bd \u03c3\u03bf\u03c5.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 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\u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03b5\u03b3\u03b3\u03b5\u03b3\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03c2 \u03bf\u03cd\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u03a4\u03bf \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bf\u03bd\u03b5\u03af\u03c1\u03c9\u03bd \u03c3\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9\u2026\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5! \u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":14241,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[721],"tags":[],"class_list":["post-14228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisi-athlisi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u039f\u03b9 10 \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 - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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