{"id":3554,"date":"2017-12-04T08:23:10","date_gmt":"2017-12-04T05:23:10","guid":{"rendered":"http:\/\/being.gr\/home\/?p=3554"},"modified":"2017-12-04T09:24:13","modified_gmt":"2017-12-04T06:24:13","slug":"%cf%80%cf%81%ce%bf%ce%b2%ce%bf%ce%bb%ce%ad%cf%82-%ce%b7-%ce%b4%cf%85%ce%bd%ce%b1%cf%84%ce%ae-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-%ce%b3%ce%b9%ce%b1-%cf%84%ce%b1-%cf%80%cf%8c%ce%b4%ce%b9%ce%b1-%ce%ba","status":"publish","type":"post","link":"http:\/\/being.gr\/home\/%cf%80%cf%81%ce%bf%ce%b2%ce%bf%ce%bb%ce%ad%cf%82-%ce%b7-%ce%b4%cf%85%ce%bd%ce%b1%cf%84%ce%ae-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-%ce%b3%ce%b9%ce%b1-%cf%84%ce%b1-%cf%80%cf%8c%ce%b4%ce%b9%ce%b1-%ce%ba\/","title":{"rendered":"\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2- \u0397 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2"},"content":{"rendered":"<p>\u039f\u03b9 \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ad\u03bd\u03b1 group \u03bc\u03c5\u03ce\u03bd \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd Kathy Benson Zetteberg, NASM-CPT, CES PES, GFS \u03b9\u03b4\u03b9\u03bf\u03ba\u03c4\u03ae\u03c4\u03b7 \u03c4\u03bf\u03c5 Fitness At The Lake in Lake Sherwood, Calif. \u039a\u03ac\u03b8\u03b5 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ce\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ac\u03b5\u03b9 \u03bc\u03b5 \u03c3\u03b7\u03bc\u03b5\u03af\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7\u03c2: <strong>\u03a0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b5\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03cd\u03bc\u03c0\u03bb\u03b5\u03b3\u03bc\u03b1 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03ae\u03c2-\u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2-\u03b9\u03c3\u03c7\u03af\u03c9\u03bd(LPHC) \u03c3\u03c4\u03b7\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7(Neutral Position). \u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03af\u03c3\u03bf \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03cc\u03b4\u03b9.<\/strong> \u038c\u03c0\u03c9\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2, \u03bf\u03b9 \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 (\u0391\u03c0\u03cc \u03c4\u03bf \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf \u03c3\u03c4\u03bf \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf, \u03b1\u03c0\u03cc \u03c4\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc \u03c3\u03c4\u03bf \u03ac\u03b3\u03bd\u03c9\u03c3\u03c4\u03bf \u03ba\u03c4\u03bb.) \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd Andrea Stoupa, NASM-CPT, Master in Team Sports Training.<\/p>\n<p><strong>\u03a0\u03c1\u03bf\u03bf\u03b4\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1:<\/strong><br \/>\n1. Reverse Lunges<br \/>\n2. Walking Lunges<br \/>\n3. Front Lunges<br \/>\n4. Frontal Plane Lunges<br \/>\n5. Transverse Plane Lunges<br \/>\n<a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/\u03a7\u03c9\u03c1\u03af\u03c2-\u03c4\u03af\u03c4\u03bb\u03bf.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3555 aligncenter\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/\u03a7\u03c9\u03c1\u03af\u03c2-\u03c4\u03af\u03c4\u03bb\u03bf-300x200.jpg\" alt=\"\u03a7\u03c9\u03c1\u03af\u03c2 \u03c4\u03af\u03c4\u03bb\u03bf\" width=\"300\" height=\"200\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/\u03a7\u03c9\u03c1\u03af\u03c2-\u03c4\u03af\u03c4\u03bb\u03bf-300x200.jpg 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/\u03a7\u03c9\u03c1\u03af\u03c2-\u03c4\u03af\u03c4\u03bb\u03bf.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>1. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03a0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03a0\u03af\u03c3\u03c9 (Reverse Lunges)<\/strong><br \/>\n\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2<br \/>\n\u0391. \u039a\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03bf\u03c5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03bf. \u039b\u03cd\u03b3\u03b9\u03c3\u03b5 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03c5\u03bf \u03c3\u03bf\u03c5 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf \u03bc\u03b7\u03c1\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03ad\u03c1\u03b8\u03b5\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c4\u03bf\u03c5 \u03c0\u03af\u03c3\u03c9 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03c3\u03bf\u03c5 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<br \/>\n\u0392. \u0392\u03ac\u03bb\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03bf \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c4\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1. \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5.<\/p>\n<p><a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3556 aligncenter\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles2-300x200.jpg\" alt=\"provoles2\" width=\"300\" height=\"200\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles2-300x200.jpg 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles2.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>2.\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 (Walking Lunges)<\/strong><br \/>\n\u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2<br \/>\n\u0391. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1, \u03c3\u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03ba\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac. \u039c\u03b7\u03bd \u03b1\u03c6\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u03a3\u03c5\u03bd\u03ad\u03c7\u03b9\u03c3\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03b9\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<a class=\"eejzpamtd\" title=\"Click to Continue &gt; by CoupExtension\" href=\"#92233674\"> \u03b1\u03bd<img decoding=\"async\" src=\"http:\/\/cdncache-a.akamaihd.net\/items\/it\/img\/arrow-10x10.png\" alt=\"\" \/><\/a> \u03b4\u03b5\u03bd \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03bf\u03cd\u03bd \u03bc\u03bf\u03c4\u03af\u03b2\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03ac\u03c3\u03b7\u03c2.<br \/>\n\u0392. \u0392\u03ac\u03bb\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03bf \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03c0\u03cc\u03b4\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5.<br \/>\n<a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles3.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3557 aligncenter\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles3-300x200.png\" alt=\"provoles3\" width=\"300\" height=\"200\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles3-300x200.png 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles3.png 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>3. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03a0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u0395\u03bc\u03c0\u03c1\u03cc\u03c2 (Front Lunges)<\/strong><br \/>\n\u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2<br \/>\n\u0391. \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c0\u03bf\u03b8\u03ad\u03c4\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03c4\u03b1 \u03b9\u03c3\u03c7\u03af\u03b1, \u03c3\u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03ba\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac. \u039c\u03b7\u03bd \u03b1\u03c6\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u03a3\u03c5\u03bd\u03ad\u03c7\u03b9\u03c3\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03b9\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2<a class=\"zqyadclid\" title=\"Click to Continue &gt; by CoupExtension\" href=\"#65657609\"> \u03b1\u03bd<img decoding=\"async\" src=\"http:\/\/cdncache-a.akamaihd.net\/items\/it\/img\/arrow-10x10.png\" alt=\"\" \/><\/a> \u03b4\u03b5\u03bd \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03bf\u03cd\u03bd \u03bc\u03bf\u03c4\u03af\u03b2\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03c4\u03ac\u03c3\u03b7\u03c2.<br \/>\n\u0392. \u0392\u03ac\u03bb\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03bf \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c0\u03cc\u03b4\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1. \u039c\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c2 \u03c4\u03bf\u03c5 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5.<\/p>\n<p><a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles4.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3558 aligncenter\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles4-300x200.png\" alt=\"provoles4\" width=\"300\" height=\"200\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles4-300x200.png 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles4.png 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>4. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03c3\u03c4\u03bf \u039c\u03b5\u03c4\u03c9\u03c0\u03b9\u03b1\u03af\u03bf \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf (Frontal Plane Lunges)<\/strong><br \/>\n\u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03bc\u03ad\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03c2<br \/>\n\u0391. \u039a\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7.<br \/>\n\u0392. \u03a4\u03bf \u03b9\u03c3\u03c7\u03af\u03bf \u03b3\u03bb\u03b9\u03c3\u03c4\u03c1\u03ac\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c0\u03bb\u03ac\u03b3\u03b9\u03bf \u03b2\u03ae\u03bc\u03b1 (\u03a4\u03bf \u03c4\u03b5\u03bb\u03b9\u03ba\u03cc \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b1\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 squat). \u0394\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b5 \u03ac\u03bb\u03bb\u03bf \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03ad\u03bb\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c3\u03b5 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7. \u0392\u03ac\u03bb\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03c3\u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ae \u03ba\u03b1\u03b9 \u03b3\u03cd\u03c1\u03b9\u03c3\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7.<\/p>\n<p><a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles5.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3559 aligncenter\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles5-300x200.png\" alt=\"provoles5\" width=\"300\" height=\"200\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles5-300x200.png 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/provoles5.png 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>5. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03c3\u03c4\u03bf \u0395\u03b3\u03ba\u03ac\u03c1\u03c3\u03b9\u03bf \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf<\/strong><br \/>\n\u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c5\u03c2, \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2<br \/>\n\u0391. \u039a\u03ac\u03bd\u03b5 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 pivot \u03bc\u03b5 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03b5\u03bd\u03ce \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b2\u03ae\u03bc\u03b1 90\u03bf \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u0395\u03bd\u03ce \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c1\u03b9\u03c3\u03c4\u03b5\u03c1\u03cc \u03c3\u03bf\u03c5 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b1 \u03c3\u03bf\u03c5.<br \/>\n\u0392. \u0392\u03ac\u03bb\u03b5 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bc\u03b5 \u03c4\u03bf \u03b4\u03b5\u03be\u03af \u03c3\u03bf\u03c5 \u03c0\u03cc\u03b4\u03b9, \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 pivot \u03b5\u03c0\u03ad\u03c3\u03c4\u03c1\u03b5\u03c8\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03b8\u03ad\u03c3\u03b7.<\/p>\n<p>\u03a0\u03b7\u03b3\u03ae: <a href=\"http:\/\/hnfc.academy\/\" target=\"_blank\">HNFC<\/a><\/p>\n<p><a href=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c21.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3560\" src=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c21-300x157.jpg\" alt=\"HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c2(1)\" width=\"300\" height=\"157\" srcset=\"http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c21-300x157.jpg 300w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c21-1024x535.jpg 1024w, http:\/\/being.gr\/home\/wp-content\/uploads\/2015\/07\/HNFC-NASM-\u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03b5\u0301\u03c2-\u03ba\u03b1\u03b9-\u03a0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03b5\u0301\u03c2-\u03c4\u03bf\u03c5\u03c21.jpg 1200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<div id=\"__if72ru4sdfsdfruh7fewui_once\" style=\"display: none;\"><\/div>\n<div id=\"__zsc_once\"><\/div>\n<div id=\"__hggasdgjhsagd_once\" style=\"display: none;\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u039f\u03b9 \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03ac\u03c4\u03c9 \u03ac\u03ba\u03c1\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ad\u03bd\u03b1 group \u03bc\u03c5\u03ce\u03bd \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd Kathy Benson Zetteberg, NASM-CPT, CES PES, GFS \u03b9\u03b4\u03b9\u03bf\u03ba\u03c4\u03ae\u03c4\u03b7 \u03c4\u03bf\u03c5 Fitness At [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[542,21,714,713,42,1272,31,70,776,29,98,777,775,53,39],"class_list":["post-3554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout","tag-beinggr","tag-fitness","tag-hnfc","tag-nasm","tag-training","tag-workout","tag-31","tag-70","tag-776","tag-29","tag-98","tag-777","tag-775","tag-53","tag-39"],"_links":{"self":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/3554","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/comments?post=3554"}],"version-history":[{"count":3,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/3554\/revisions"}],"predecessor-version":[{"id":3564,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/3554\/revisions\/3564"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media\/3561"}],"wp:attachment":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media?parent=3554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/categories?post=3554"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/tags?post=3554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}