{"id":12476,"date":"2019-11-02T09:55:00","date_gmt":"2019-11-02T09:55:00","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12476"},"modified":"2019-11-02T10:03:44","modified_gmt":"2019-11-02T10:03:44","slug":"6-tips-na-veltiosete-to-overhead-squat","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/6-tips-na-veltiosete-to-overhead-squat\/","title":{"rendered":"6 Tips \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf Overhead Squat"},"content":{"rendered":"<p>\u03a4\u03bf overhead Squat \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03cd\u03c2 CrossFitters \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b5\u03bd\u03bf\u03c7\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c1\u03b5\u03c0\u03b5\u03c1\u03c4\u03cc\u03c1\u03b9\u03bf \u03c4\u03bf\u03c5 CrossFit. \u0395\u03ba\u03b8\u03ad\u03c4\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03bb\u03c5\u03b3\u03b9\u03c3\u03af\u03b1, \u03c3\u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03c3\u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc. \u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 OH Squat, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03cc \u03b5\u03b9\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae. \u03a0\u03c1\u03b9\u03bd \u03cc\u03bc\u03c9\u03c2 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b3\u03bf\u03b7\u03c4\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b5 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03b9 \u03bb\u03b5\u03ad\u03b9 \u03bf Greg Glassman \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>\u00ab\u03a4\u03bf overhead squat \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b1\u03c1\u03b1\u03c3\u03ad. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u03c3\u03c4\u03b1 \u03bc\u03b9\u03ba\u03c1\u03ac \u03bc\u03ad\u03c1\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0393\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bb\u03cc\u03b3\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2. \u03a4\u03bf overhead Squat \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03bf\u03bc\u03bf\u03af\u03c9\u03c2 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03c3\u03c3\u03b5\u03b9 \u03c4\u03bf Squat \u201c\u03c4\u03b9\u03bc\u03c9\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2\u201d \u03c4\u03b1 \u03bb\u03ac\u03b8\u03b7 \u03c3\u03b5 \u03c3\u03c4\u03ac\u03c3\u03b7, \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1.\u00bb<\/p>\n<p>\u038c\u03c0\u03c9\u03c2 \u03bb\u03ad\u03b5\u03b9 \u03bf Glassman \u03c4\u03bf OH squat \u03b8\u03b1 \u03b5\u03ba\u03b8\u03ad\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03bb\u03bb\u03b5\u03af\u03c8\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b3\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b5\u03b9\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03bf \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5. \u039c\u03b5 \u03c4\u03bf \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03c3\u03c4\u03bf OH squat \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03bf\u03c4\u03b9 \u03b8\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b4\u03b5\u03be\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03c3\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03b1\u03c1\u03b1\u03c3\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03bf\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae (\u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae) \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03bc\u03ad\u03c3\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03be\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf. \u0393\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b1 OH squat! \u0395\u03bd\u03ce \u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03ad\u03be\u03c4\u03c1\u03b1 tips \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>1.\u0391\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ac.<\/strong><\/p>\n<p>\u0398\u03b1 \u03c4\u03bf \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03c7\u03b9\u03bb\u03b9\u03ac\u03b4\u03b5\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b5\u03bb\u03b8\u03cc\u03bd \u03b1\u03bb\u03bb\u03ac \u03b1\u03bd \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac \u03ad\u03bd\u03b1 air squat, \u03c4\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03bd\u03cc\u03b7\u03bc\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ad\u03bd\u03b1 overhead squat. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03c1\u03c7\u03b9\u03ba\u03ac \u03bf\u03c4\u03b9 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b2\u03ac\u03c3\u03b7 \u03b3\u03b9\u03b1 Squat \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac OH squat \u03bc\u03b5 \u03ac\u03b4\u03b5\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1(\u03cc\u03c7\u03b9 PVC pipe) \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b8\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2. \u03a4\u03bf OH squat \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c5\u03bb\u03c5\u03b3\u03b9\u03c3\u03af\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2, \u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1, \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03bf\u03cd\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03af\u03b8\u03b1\u03bd\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ae \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03cc\u03bb\u03b1 \u03b1\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bc\u03ad\u03c1\u03b7 \u03b3\u03b9 \u03b1\u03c5\u03c4\u03cc \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b1 OH Squat. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b3\u03bf\u03b7\u03c4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03b8\u03ad\u03bd\u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03ac\u03bd\u03b5\u03c4\u03b7 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b7\u03c8\u03b7.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>2.\u0391\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1.<\/strong><\/p>\n<p>\u03a4\u03bf overhead squat \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c5\u03c8\u03b7\u03bb\u03ae \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0394\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bf\u03c4\u03b9 \u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9, \u03bf \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2. \u0391\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u00ab\u03ba\u03ad\u03bd\u03c4\u03c1\u03bf\u00bb \u03cc\u03c4\u03b1\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b5\u03bd\u03b1 OH Squat( \u03ae \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9) \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03c0\u03b9\u03c1\u03c1\u03b5\u03c0\u03b5\u03af\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03ac\u03c4\u03c9 \u03c1\u03ac\u03c7\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03ba\u03ae overhead \u03b8\u03ad\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bc\u03b5 \u03c4\u03c5\u03c7\u03cc\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd. \u0395\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2 \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9. \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03c3\u03b8\u03b9\u03b1 \u03ba\u03bb\u03af\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2(\u03c5\u03c0\u03b5\u03c1\u03ad\u03ba\u03c4\u03b1\u03c3\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03c1\u03ac\u03c7\u03b7\u03c2).<\/p>\n<ul>\n<li>Midline Stability Drills:<\/li>\n<li>Hip Mobility then<\/li>\n<li>50 Hollow Rocks<\/li>\n<li>50 Sit-ups<\/li>\n<li>50 Single Leg Bridges<\/li>\n<li>25 Strict toes to bar\/Knees to elbows<\/li>\n<\/ul>\n<p><strong>3.\u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03c3\u03c4\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf, \u03bc\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 PVC pipe.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p>\u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 PVC pipe; \u0388\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ac\u03c1\u03c3\u03b7\u03c2 \u03b2\u03b1\u03c1\u03ce\u03bd \u03b5\u03be\u03b7\u03b3\u03bf\u03cd\u03bd: \u00ab\u039c\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1\u03c2 \u03b5\u03bd\u03cc\u03c2 overhead squat \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03b5\u03af \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9. \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03bd\u03b1 \u00ab\u03ba\u03bb\u03b5\u03b9\u03b4\u03ce\u03c3\u03b5\u03c4\u03b5\u00bb \u03ad\u03bd\u03b1 PVC \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03b9\u03bd\u03b1\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ad\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1, \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b7\u03c2 \u03b8\u03ad\u03c3\u03b7. \u039c\u03b5 \u03b5\u03bd\u03b1 PVC \u03b4\u03b5 \u03b8\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5.\u00bb \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 CrossFit \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bc\u03b1 \u03b4\u03b9\u03b1\u03c6\u03c9\u03bd\u03bf\u03cd\u03bd \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c0\u03bf\u03c8\u03b7. \u03a4\u03bf PVC \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03c4\u03cd\u03be\u03b5\u03c4\u03b5 \u03ba\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ae\u03b8\u03b5\u03b9\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5. \u03a4\u03bf \u03ba\u03c1\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03bc\u03b9\u03b1\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac\u03c2, \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03b1\u03b3\u03ba\u03ac\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03c4\u03b5 \u03c4\u03c5\u03c7\u03cc\u03bd \u03bc\u03ad\u03c1\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac \u03c3\u03c4\u03b7 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03c3\u03c4\u03b5\u03af \u03bf\u03c1\u03b8\u03ac \u03b5\u03bd\u03b1 OH Squat.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>4.\u03a0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<span class=\"Apple-converted-space\">\u00a0<\/span><\/strong><\/p>\n<p>\u038c\u03c4\u03b1\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b5 \u03b5\u03bd\u03b1 OH squat, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03ba\u03ad\u03c6\u03c4\u03b5\u03c3\u03c4\u03b5 \u03bf\u03c4\u03b9 \u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5. \u039a\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03b5\u03c4\u03b5 \u03bf\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03bc\u03c0\u03bb\u03ad\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd, \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03cc \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u03a0\u03b5\u03c1\u03b9\u03c4\u03c4\u03cc \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03bf\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bf\u03b9 \u03bc\u03c5\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03ba\u03b1\u03c4\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bc\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b2\u03ac\u03c3\u03b7 \u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>5.\u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7.<\/strong><\/p>\n<p>\u038c\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 Squat, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b2\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b9\u03bd\u03b4\u03c5\u03bd\u03b5\u03cd\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2. \u0391\u03bd\u03c4\u03b9\u03b8\u03ad\u03c4\u03c9\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7 \u03b5\u03c3\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1. \u0392\u03b5\u03b2\u03b1\u03b9\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03bf\u03c4\u03b9 \u03c0\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ce\u03bc\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf\u03b9(\u03bc\u03b1\u03c3\u03c7\u03ac\u03bb\u03b5\u03c2 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03c4\u03bf\u03cd\u03bd \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac). \u039a\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bf \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c4\u03b7\u03c2 \u03bc\u03c0\u03ac\u03c1\u03b1\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5. \u038c\u03bc\u03c9\u03c2 \u03bc\u03b7\u03bd \u03b1\u03c1\u03b3\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03bf\u03bb\u03cd \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1\u03c4\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03c4\u03c9. \u038c\u03c4\u03b1\u03bd \u03cc\u03bb\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03b1\u03c1\u03c7\u03af\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c3\u03c4\u03b5 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2.<\/p>\n<p><strong>6.\u0395\u03be\u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03b9\u03c4\u03b5 \u03c3\u03c4\u03b1 Pause Squat.<\/strong><\/p>\n<p>\u03a4\u03bf \u03bd\u03b1 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03ac\u03bd\u03b5\u03c4\u03b1 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03c4\u03bf\u03bc\u03ae \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2. \u0393\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c0\u03b1\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 Squat. \u0388\u03bd\u03b1\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b5\u03b9\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03ba\u03b7\u03b8\u03b5\u03b9\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03cd\u03c3\u03b7(pause Squat). \u03a4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03cd\u03c3\u03b7 \u03b5\u03b9\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ad\u03be\u03bf\u03b4\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03b8\u03ad\u03c3\u03b7, \u03b5\u03c5\u03ba\u03b1\u03bc\u03c8\u03af\u03b1\u03c2, \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03ac\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ac\u03c1\u03c3\u03b7.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03c0\u03b1\u03cd\u03c3\u03b7. \u03a0\u03b1\u03cd\u03c3\u03b5\u03b9\u03c2 3-4 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03b5\u03b9\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2. \u03a0\u03ac\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 racks, \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03ce\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03b8\u03ad\u03c3\u03b7. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03b5\u03ba\u03b5\u03af \u03b3\u03b9\u03b1 3-4 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5. \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03b3\u03b9\u03b1 3-4 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd 5 \u03c3\u03b5\u03c4 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b7\u03b8\u03af\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b1 Overhead Squat.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>\u03a0\u03b7\u03b3\u03ae : theboxnews<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u03a4\u03bf overhead Squat \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03ba\u03b5\u03c4\u03bf\u03cd\u03c2 CrossFitters \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b5\u03bd\u03bf\u03c7\u03bb\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c1\u03b5\u03c0\u03b5\u03c1\u03c4\u03cc\u03c1\u03b9\u03bf \u03c4\u03bf\u03c5 CrossFit. \u0395\u03ba\u03b8\u03ad\u03c4\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03b4\u03c5\u03bd\u03b1\u03bc\u03af\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03bb\u03c5\u03b3\u03b9\u03c3\u03af\u03b1, \u03c3\u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03c3\u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc. \u0393\u03b9\u03b1 \u03b1\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03c0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03bf\u03c5\u03bd \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03ba\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b5 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12478,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[418,721],"tags":[],"class_list":["post-12476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-askisi-athlisi"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12476","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12476"}],"version-history":[{"count":4,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12476\/revisions"}],"predecessor-version":[{"id":12481,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12476\/revisions\/12481"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12478"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}