{"id":5014,"date":"2017-04-05T09:50:18","date_gmt":"2017-04-05T06:50:18","guid":{"rendered":"http:\/\/being.gr\/home\/?p=5014"},"modified":"2017-04-05T09:57:36","modified_gmt":"2017-04-05T06:57:36","slug":"%ce%ba%ce%ac%cf%88%ce%b5-%ce%bb%ce%af%cf%80%ce%bf%cf%82-%cf%87%cf%84%ce%af%cf%83%ce%b5-%ce%bc%cf%85%cf%82-%ce%ba%ce%b1%ce%b9-%ce%b1%ce%bd%ce%b1%ce%bd%ce%b5%cf%8e%cf%83%ce%bf%cf%85","status":"publish","type":"post","link":"http:\/\/being.gr\/home\/%ce%ba%ce%ac%cf%88%ce%b5-%ce%bb%ce%af%cf%80%ce%bf%cf%82-%cf%87%cf%84%ce%af%cf%83%ce%b5-%ce%bc%cf%85%cf%82-%ce%ba%ce%b1%ce%b9-%ce%b1%ce%bd%ce%b1%ce%bd%ce%b5%cf%8e%cf%83%ce%bf%cf%85\/","title":{"rendered":"\u039a\u03ac\u03c8\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2, \u03c7\u03c4\u03af\u03c3\u03b5 \u03bc\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bd\u03b5\u03ce\u03c3\u03bf\u03c5!"},"content":{"rendered":"

\u03a4\u03bf \u03ba\u03b1\u03bb\u03bf\u03ba\u03b1\u03af\u03c1\u03b9 \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 , \u03bf \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03b1\u03bd\u03bf\u03af\u03b3\u03b5\u03b9 , \u03ce\u03c1\u03b1 \u03b3\u03b9\u03b1 Outdoor Training!<\/p>\n

\u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03be\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 4 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 , \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D \u03ba\u03b1\u03b9 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03bc\u03b1\u03c2 . \u0391\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b1 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03ae \u03bd\u03b1 \u03ba\u03bf\u03c5\u03b2\u03b1\u03bb\u03ac\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 , \u03bc\u03c0\u03ac\u03c1\u03b5\u03c2 \u03ba\u03bb\u03c0 \u03cc\u03c0\u03bf\u03c5 \u03c0\u03b7\u03b3\u03b1\u03af\u03bd\u03b5\u03b9\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2\u00a0\u03bc\u03b9\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c3\u03b5 \u03c6\u03c4\u03ac\u03bd\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03b1 \u03cc\u03c1\u03b9\u03b1 \u03c3\u03bf\u03c5 , \u03cc\u03c3\u03bf\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u00a0\u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae , \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c0\u03bb\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2 . \u0395\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03bf \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03c4\u03b7\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n

\u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2\u00a03 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c8\u03b9\u03bc\u03bf \u03bb\u03af\u03c0\u03bf\u03c5\u03c2\u00a0, \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03b7\u03c2\u00a0\u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ac \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b3\u03b5\u03bd\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b1 , \u03c3\u03b5 \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03ae \u03bf\u03c0\u03bf\u03c5\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b5\u03af\u03c4\u03b5. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03c3\u03b5\u03b9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b8\u03ad\u03bb\u03b5\u03b9\u03c2. \u0389 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03bb\u03ad\u03be\u03b5\u03b9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03bc\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c3\u03bf\u03c5 , \u03ae \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03b9\u03c2 \u03ad\u03bd\u03b1 \u03bd\u03ad\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b3\u03b9\u03b1 3-4 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b9\u03c2 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.\u00a0\u00a0( \u03b1\u03bd \u03b5\u03af\u03c3\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf, \u00a0\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03c0\u03b1\u03bd\u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9\u03c2, \u00a0\u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b4\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 )<\/span><\/em><\/p>\n

\u0395\u03c0\u03af\u03c3\u03b7\u03c2 , \u03bc\u03b7 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03af\u03c0\u03bf\u03c4\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03b1\u03bd \u03b4\u03b5\u03bd \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03b6\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1. \u039d\u03b1 \u03bc\u03b7 \u03c4\u03b1 \u03be\u03b1\u03bd\u03b1\u03bb\u03ad\u03bc\u03b5.<\/p>\n

WorkOuts<\/span><\/p>\n

1.<\/span>\u00a030 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03c7\u03c4\u03c5\u03c0\u03ac \u03b4\u03c5\u03bd\u03b1\u03c4\u03ac<\/span><\/span><\/p>\n

\u0391\u03c5\u03c4\u03ae \u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03b5\u03b9\u00a0\u03bc\u03b9\u03b1 \u00bb\u03b3\u03c1\u03bf\u03b8\u03b9\u03ac\u00bb \u03c3\u03c4\u03b7\u03bd\u00a0\u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bd\u03b5\u03cd\u03bc\u03bf\u03bd\u03ad\u03c2 \u03c3\u03bf\u03c5. \u0398\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 .<\/p>\n

\u0393\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03ac\u03bd\u03b5 \u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03c3\u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 . \u039c\u03cc\u03bb\u03b9\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ad\u03bd\u03b1 \u03c3\u03b5\u03c4 \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 , \u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 1 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2 . \u039a\u03ac\u03bd\u03b5\u00a0\u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 5 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03c3\u03bf\u03c5 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03ac \u03c4\u03bf\u03c5\u03c2 2-3 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/p>\n

1.\u00a0 Squat Jump<\/span>\u00a0: 60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 (\u03c0\u03b1\u03c1\u03b1\u03bb. \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1-\u03bc\u03cd\u03c4\u03b5\u03c2)<\/p>\n

2.\u00a0Skipping<\/a>\u00a0<\/span>: \u00a0 \u00a0 \u00a0 \u00a045 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 (\u03c0\u03b1\u03c1\u03b1\u03bb. \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc skipping)<\/span><\/p>\n

3. Pushups<\/span>\u00a0: \u00a0 \u00a0 \u00a0 \u00a060 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 (\u03c0\u03b1\u03c1\u03b1\u03bb. \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9)<\/span><\/p>\n

4.\u00a0Seal\u00a0Jacks<\/a><\/span>\u00a0: \u00a0 \u00a0 45 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u00a0(\u03c0\u03b1\u03c1\u03b1\u03bb. 30 sec)\u00a0<\/span><\/p>\n

5. 20 \u03bc\u03ad\u03c4\u03c1\u03b1\u00a0Sprint<\/span>\u00a0:\u00a08 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 (\u03c0\u03b1\u03c1\u03b1\u03bb. \u03ad\u03c9\u03c2 4 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb.)<\/p>\n

2.<\/span>\u00a030 \u03bb\u03b5\u03c0\u03c4\u03ac \u039c\u03c5\u03ca\u03ba\u03ae\u03c2\u00a0\u0395\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2<\/span><\/p>\n

\u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03c7\u03b5 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03b3\u03cd\u03c1\u03c9 \u03c3\u03c4\u03b1 8 \u03bb\u03b5\u03c0\u03c4\u03ac , \u03ae \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf\u00a0\u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03bc\u03ad\u03c3\u03bf\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b1\u03c2 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03af\u03bb\u03b9 . \u038c\u03bc\u03c9\u03c2 , \u03b1\u03bd\u03c4\u03af \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b2\u03ac\u03bb\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bd\u03b5\u03cd\u03bc\u03bf\u03bd\u03ad\u03c2 \u2013 \u03cc\u03c0\u03c9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u2013 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03c4\u03c5\u03c0\u03ac \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 .<\/p>\n

\u039a\u03ac\u03bd\u03b5 \u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u00a0\u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u00a0\u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 . \u039c\u03cc\u03bb\u03b9\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c4\u03c1\u03b5\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 , \u00a0\u03ad\u03c7\u03b5\u03b9\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 1 \u03ba\u03cd\u03ba\u03bb\u03bf\u00a0. \u039e\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03c3\u03bf\u03c5 \u03b3\u03b9\u03b1 30-60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03ac\u03bb\u03b1\u03b2\u03b5 , \u03be\u03b5\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 . \u039a\u03ac\u03bd\u03b5\u00a0\u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ac 4 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03bf\u03bd \u03ba\u03cd\u03ba\u03bb\u03bf \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03bc\u03b9\u03b1 \u03c0\u03bb\u03ae\u03c1\u03b7\u00a0\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 .<\/p>\n

1.\u00a0<\/span>Forward Lunges<\/a><\/p>\n

2.\u00a0<\/span>Spiderman pushups<\/a><\/p>\n

3.\u00a0<\/span>Plank With Leg Raise<\/a><\/p>\n

3.<\/span>\u00a0\u039a\u03b1\u03cd\u03c3\u03b7 \u039b\u03af\u03c0\u03bf\u03c5\u03c2<\/span><\/p>\n

\u03a3\u03c4\u03b7\u03bd \u03c0\u03c1\u03ce\u03c4\u03b7 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u00a0\u03b8\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c3\u03b1\u03c2 (core)\u00a0, \u03b5\u03bd\u03ce oi \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03bf\u03c5 Squat\u00a0\u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5\u00a0\u03c4\u03bf\u03c5\u03c2\u00a0\u03bc\u03c5\u03c2 \u03c3\u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b1\u03c2 .<\/p>\n

\u03a3\u03c4\u03b7 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b1 , \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5\u00a0\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b9\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ce\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd.<\/p>\n

\u0393\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 , \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03b9 , \u03ae \u03cc\u03c3\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03c3\u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03b3\u03c1\u03ac\u03c6\u03b5\u03c4\u03b1\u03b9 \u03b4\u03af\u03c0\u03bb\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7. \u0391\u03c6\u03bf\u03cd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 10 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u00a0Block 1<\/span>\u00a0, \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b1\u03b2\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf\u00a0Block 1<\/span>\u00a0\u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03c6\u03bf\u03c1\u03ac . \u039c\u03cc\u03bb\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2\u00a0\u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf \u03b3\u03cd\u03c1\u03bf\u03c5\u03c2 , \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b5\u00a0\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u00a0 \u00a0Block 2<\/span><\/span>.<\/p>\n

Bear Crawl<\/a>: \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 20 seconds<\/p>\n

Split Squat<\/a>(left leg forward): \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a010 reps<\/p>\n

Bear Crawl<\/span><\/em>: \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 20 seconds<\/p>\n

Split Squat (right leg forward)<\/em><\/span>: \u00a0 \u00a0 \u00a0 \u00a0 \u00a010 reps<\/p>\n

Sideways Bear Crawl<\/a>(crawl toward the left): 20 seconds<\/p>\n

Reverse Lunge<\/a>(left leg forward): \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a010 reps<\/p>\n

Sideways Bear Crawl (crawl toward the right)<\/em><\/span>: 20 seconds<\/p>\n

Reverse Lunge (right leg forward)<\/em><\/span>: \u00a0 \u00a0 \u00a010 reps<\/p>\n

Backwards Bear Crawl<\/span><\/em>: \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a020 seconds<\/p>\n

Lateral lunge<\/a>\u00a0(alternate legs every rep): \u00a0 \u00a0 \u00a0 \u00a0 10 reps each side<\/p>\n

Block 2<\/span><\/em><\/span><\/p>\n

Bear Crawl Hold:<\/span><\/em>\u00a010 seconds<\/p>\n

Squat Hold:<\/span><\/em>\u00a010 seconds<\/p>\n

Bear Crawl Hold<\/em><\/span>: 20 seconds<\/p>\n

Squat Hold:<\/span><\/em>\u00a020 seconds<\/p>\n

Bear Crawl Hold<\/em><\/span>: 30 seconds<\/p>\n

Squat Hold<\/span><\/em>: 30 seconds<\/p>\n

Bear Crawl Hold<\/span><\/em>: 30 seconds<\/p>\n

Squat Hold<\/span><\/em>: 30 seconds<\/p>\n

Bear Crawl Hold<\/span><\/em>: 20 seconds<\/p>\n

Squat Hold<\/span><\/em>: 20 seconds<\/p>\n

Bear Crawl Hold<\/span><\/em>: 10 seconds<\/p>\n

Squat Hold<\/span><\/em>: 10 seconds \u00a0 \u00a0\u00a0\u00a0( \u03bf\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd)<\/span><\/p>\n

\"IMG_20160929_180816\"<\/a>\u0392\u03b1\u03b3\u03b3\u03ad\u03bb\u03b7\u03c2 \u039c\u03c0\u03ac\u03bb\u03b9\u03bf\u03c2<\/strong>
\nPersonal Trainer, Coach & Fitness Instructor<\/p>\n

Facebook Name: Vagelis Balios<\/a><\/p>\n

Instagram:\u00a0vb_training<\/a><\/p>\n

<\/h1>\n","protected":false},"excerpt":{"rendered":"

\u03a4\u03bf \u03ba\u03b1\u03bb\u03bf\u03ba\u03b1\u03af\u03c1\u03b9 \u03c0\u03bb\u03b7\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 , \u03bf \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03b1\u03bd\u03bf\u03af\u03b3\u03b5\u03b9 , \u03ce\u03c1\u03b1 \u03b3\u03b9\u03b1 Outdoor Training! \u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03be\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 4 \u03c4\u03bf\u03af\u03c7\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03bb\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03bf \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03b1\u03ad\u03c1\u03b1 […]<\/p>\n","protected":false},"author":1,"featured_media":5017,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[542,21,35,1275,42,399,1272,146,70,1016,113,84,53,39],"class_list":["post-5014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout","tag-beinggr","tag-fitness","tag-health-2","tag-motivation","tag-training","tag-wellness","tag-workout","tag-146","tag-70","tag-1016","tag-113","tag-84","tag-53","tag-39"],"_links":{"self":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/5014","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=5014"}],"version-history":[{"count":5,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/5014\/revisions"}],"predecessor-version":[{"id":5021,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/posts\/5014\/revisions\/5021"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media\/5017"}],"wp:attachment":[{"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/media?parent=5014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/categories?post=5014"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/being.gr\/home\/wp-json\/wp\/v2\/tags?post=5014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}