{"id":504,"date":"2015-12-09T18:38:30","date_gmt":"2015-12-09T18:38:30","guid":{"rendered":"http:\/\/supertrainer.gr\/?p=504"},"modified":"2025-04-24T14:30:57","modified_gmt":"2025-04-24T11:30:57","slug":"ypsilis-entashs-dialleimatikh-proponhsh","status":"publish","type":"post","link":"https:\/\/supertrainer.gr\/el\/ypsilis-entashs-dialleimatikh-proponhsh\/","title":{"rendered":"\u03a5\u03c8\u03b7\u03bb\u03ae\u03c2 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7"},"content":{"rendered":"<div class=\"addtoany_share_save_container addtoany_content_top\"><div class=\"a2a_kit a2a_kit_size_32 addtoany_list\" data-a2a-url=\"https:\/\/supertrainer.gr\/el\/ypsilis-entashs-dialleimatikh-proponhsh\/\" data-a2a-title=\"\u03a5\u03c8\u03b7\u03bb\u03ae\u03c2 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 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\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c6\u03b5\u03c4\u03ad\u03c1\u03bf\u03c5 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03c0\u03b1\u03c1\u03ad\u03bc\u03b5\u03bd\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ae \u03bc\u03b5\u03c4\u03ac \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03af\u03b4\u03bf\u03c5\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03bf\u03c5\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03b8\u03cc\u03b4\u03bf\u03c5\u03c2 \u03b1\u03b5\u03c1\u03bf\u03b2\u03b9\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.\u00a0\u03a0\u03c9\u03c2 \u03c4\u03bf \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03bd\u03b1 \u03b1\u03c5\u03c4\u03cc; \u039a\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b5\u03c3\u03c4 \u039a\u03bf\u03cd\u03c0\u03b5\u03c1 \u03ba\u03b1\u03c4\u03ac \u03ba\u03b1\u03b9\u03c1\u03bf\u03cd\u03c2 \u03ad\u03b2\u03bb\u03b5\u03c0\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ae\u03c4\u03b1\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc.<\/p>\n<p>\u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03b7 \u03c4\u03bf \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03b3\u03b9\u03b1 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd \u03b3\u03cd\u03c1\u03c9 \u03c3\u03c4\u03b9\u03c2 150 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03b5\u03c2 \u03bc\u03b5 70% \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b3\u03af\u03c3\u03c4\u03b7\u03c2 \u03b5\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2.<br \/>\n\u03a4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03bb\u03bf\u03b9\u03c0\u03bf\u03bd \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b9\u03ba\u03c1\u03ae\u03c2 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;\u00a0\u03a3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c3\u03c4 \u03c3\u03c4\u03bf \u03c0\u03b1\u03bd\u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b9\u03bf \u03c4\u03bf\u03c5 Buffalo \u03c3\u03c4\u03b7\u03bd \u0391\u03bc\u03b5\u03c1\u03b9\u03ba\u03ae \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c0\u03bf\u03bd\u03ae\u03b8\u03b7\u03ba\u03b1\u03bd \u03b1\u03c0\u03bf \u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03b7\u03b3\u03b7\u03c4\u03ae Luc Gosselin \u03ad\u03b4\u03b5\u03b9\u03be\u03b1\u03bd \u03bf\u03c4\u03b9 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 90% \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b3\u03af\u03c3\u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd 195 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2.<\/p>\n<h2>\u03a5\u03c8\u03b7\u03bb\u03ae\u03c2 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u00a0\u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1<\/h2>\n<p>\u0386\u03bb\u03bb\u03b5\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03ad\u03b2\u03b7 \u03ad\u03c0\u03b5\u03b9\u03c4\u03b1 \u03b1\u03c0\u03cc 6 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2,\u039f\u03b9 \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03ad\u03c2 \u03b2\u03c1\u03ae\u03ba\u03b1\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b1\u03bd \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 citrate synthase(\u03ad\u03bd\u03b1 \u03ad\u03bd\u03b6\u03c5\u03bc\u03bf \u03c0\u03bf\u03c5 \u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03b9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03c4\u03bf\u03c5 krebs cycle)\u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03b6\u03cd\u03bc\u03bf\u03c5 cytochrome c oxidase,\u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b2\u03bf\u03b7\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. \u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ad\u03b4\u03b5\u03b9\u03be\u03b5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd GLUT 4 \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03ad\u03c9\u03bd \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03bf\u03b9 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03bc\u03b5\u03bc\u03b2\u03c1\u03ac\u03bd\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03c1\u03bf\u03c5\u03bd \u03c3\u03b1\u03bd \u03c0\u03cc\u03c1\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2. \u039c\u03b5 \u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd GLUT 4 \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03ad\u03c9\u03bd,\u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b9\u03bd\u03b4\u03cd\u03bd\u03bf\u03c5 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c4\u03cd\u03c0\u03bf\u03c5 2,\u03c4\u03b7\u03c2 \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bd\u03cc\u03c3\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03b5\u03c6\u03b1\u03bd\u03b9\u03b1\u03af\u03b1\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03af\u03b1\u03c2.<\/p>\n<p>\u03a0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03b1\u03c1\u03b1\u03b8\u03ad\u03c4\u03c9 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u00a0\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n<table>\n<tbody>\n<tr>\n<th>EXERCISES<\/th>\n<th>REPS<\/th>\n<\/tr>\n<tr>\n<td>\u03a0\u03bf\u03c5\u03c2 \u03b1\u03c0\u03c2<\/td>\n<td style=\"text-align: right;\">\u03a3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf<\/td>\n<\/tr>\n<tr>\n<td>\u0388\u03bb\u03be\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03bc\u03bf\u03bd\u03cc\u03b6\u03c5\u03b3\u03bf<\/td>\n<td style=\"text-align: right;\">\u03a3\u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf<\/td>\n<\/tr>\n<tr>\n<td>\u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03b1\u03bb\u03bf\u03c5<\/td>\n<td style=\"text-align: right;\">15<\/td>\n<\/tr>\n<tr>\n<td>\u03a0\u03b9\u03b5\u03c3\u03b5\u03b9\u03c2 \u03b1\u03bb\u03c4\u03b7\u03c1\u03c9\u03bd \u03c9\u03bc\u03ce\u03bd \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03cc\u03c2<\/td>\n<td style=\"text-align: right;\">8<\/td>\n<\/tr>\n<tr>\n<td>\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 <a title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd\" href=\"http:\/\/supertrainer.gr\/category\/workouts-el\/triceps-el\/\">\u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd<\/a> \u03bc\u03b5 \u03c3\u03c7\u03bf\u03b9\u03bd\u03af<\/td>\n<td style=\"text-align: right;\">15<\/td>\n<\/tr>\n<tr>\n<td>\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 <a title=\"\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd\" href=\"http:\/\/supertrainer.gr\/category\/workouts-el\/biceps-el\/\">\u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd <\/a>\u03bc\u03b5 \u03b1\u03bb\u03c4\u03b7\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be<\/td>\n<td style=\"text-align: right;\">24<\/td>\n<\/tr>\n<tr>\n<td>\u0386\u03bb\u03bc\u03b1 \u03c3\u03c4\u03bf \u03ba\u03bf\u03c5\u03c4\u03af \u03ba\u03b1\u03b9 \u03c3\u03ba\u03bf\u03c5\u03cc\u03c4\u03c2<\/td>\n<td style=\"text-align: right;\">24<\/td>\n<\/tr>\n<tr>\n<td>\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af (sit ups)<\/td>\n<td style=\"text-align: right;\">30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>-\u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03c4\u03bf \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bf\u03c4\u03b9 \u03b8\u03b1 \u03b5\u03c0\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03b9<\/p>\n<p>-\u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c2\u03b7 \u03bc\u03b5 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 80% \u03c4\u03bf\u03c5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf\u03c5 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03bf\u03cd \u03a0\u03ac\u03bb\u03bc\u03bf\u03c5<\/p>\n<p>-\u03bc\u03ad\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c5\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03ba\u03b1\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c2\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ac \u03b5\u03c4\u03c2\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2<\/p>\n<p>-\u03c3\u03c4\u03bf \u03c4\u03b5\u03bb\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c2\u03b7\u03c2 \u03c0\u03c1\u03b5\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03b5\u03be\u03bf\u03c5\u03b8\u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03bd \u03cc\u03c7\u03b9 \u03c4\u03cc\u03c4\u03b5 \u03b4\u03b5\u03bd \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b1\u03bc\u03b5 \u03bc\u03b5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7<\/p>\n<p>-\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bc\u03b5 \u03b2\u03ac\u03c1\u03b7 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b1 \u03b5\u03c4\u03c2\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03b3\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b9\u03b1<\/p>\n<p>-\u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 3 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03c6\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 5 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2.<\/p>\n<p><a title=\"Kostas Mitsaris\" href=\"http:\/\/supertrainer.gr\/kostas-mitsaris\/\">\u039c\u03ae\u03c4\u03c3\u03b1\u03c1\u03b7\u03c2 \u039a\u03ce\u03c3\u03c4\u03b1\u03c2<\/a><br \/>\nCertified personal trainer<br \/>\nSport &amp; fitness nutritionist<\/p>\n<div class=\"addtoany_share_save_container addtoany_content_bottom\"><div class=\"a2a_kit a2a_kit_size_32 addtoany_list\" data-a2a-url=\"https:\/\/supertrainer.gr\/el\/ypsilis-entashs-dialleimatikh-proponhsh\/\" data-a2a-title=\"\u03a5\u03c8\u03b7\u03bb\u03ae\u03c2 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\"><a class=\"a2a_button_facebook\" 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