\u0395\u0394\u03a9<\/span><\/a><\/p>\n\u0395\u03a0\u0399\u039b\u0395\u0393\u039f\u03a5\u039c\u0395 2-4 \u0391\u03a3\u039a\u0397\u03a3\u0395\u0399\u03a3<\/p>\n
\u03c0.\u03c7 20 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac- 10 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7
\n\u03a0\u03a1\u039f\u03a0\u039f\u039d\u039f\u03a5\u039c\u0391\u03a3\u03a4\u0395 \u03a9\u03a3 \u0395\u039e\u0397\u03a3:
\n3 \u03c6\u03bf\u03c1\u03b5\u03c2
\n8 \u0393\u03a5\u03a1\u039f\u03a5\u03a3
\n1#plank
\n2#burpees
\n3#high knees
\n4#sit up<\/p>\n
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\n\u03b1\u03bb\u03bb\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03c0\u03c1\u03c9\u03c4\u03ac\u03ba\u03bf\u03bb\u03bb\u03bf 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b4\u03bf\u03c5\u03bb\u03b5\u03b9\u03ac 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7.
\n\u0397 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf\u03c5 \u03c0\u03c1\u03c9\u03c4\u03bf\u03ba\u03cc\u03bb\u03bb\u03bf\u03c5 \u03b5\u03b9\u03bd\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c0\u03bf\u03c5 4 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/p>\n
\u0398\u03ad\u03bb\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 5×4(\u03c4\u03b5\u03c4\u03c1\u03ac\u03bb\u03b5\u03c0\u03c4\u03b1)<\/p>\n
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