{"id":20717,"date":"2026-10-21T19:29:06","date_gmt":"2026-10-21T16:29:06","guid":{"rendered":"https:\/\/physiomed.store\/%ce%bf-%ce%bc%cf%8d%ce%b8%ce%bf%cf%82-%cf%84%cf%89%ce%bd-%ce%b4%ce%b9%ce%b1%cf%84%ce%ac%cf%83%ce%b5%cf%89%ce%bd-%ce%b3%ce%b9%ce%b1%cf%84%ce%af-%ce%b7-%ce%bb%ce%b1%ce%bd%ce%b8%ce%b1%cf%83%ce%bc%ce%ad\/"},"modified":"2026-10-21T19:29:06","modified_gmt":"2026-10-21T16:29:06","slug":"%ce%bf-%ce%bc%cf%8d%ce%b8%ce%bf%cf%82-%cf%84%cf%89%ce%bd-%ce%b4%ce%b9%ce%b1%cf%84%ce%ac%cf%83%ce%b5%cf%89%ce%bd-%ce%b3%ce%b9%ce%b1%cf%84%ce%af-%ce%b7-%ce%bb%ce%b1%ce%bd%ce%b8%ce%b1%cf%83%ce%bc%ce%ad","status":"publish","type":"post","link":"https:\/\/physiomed.store\/en\/%ce%bf-%ce%bc%cf%8d%ce%b8%ce%bf%cf%82-%cf%84%cf%89%ce%bd-%ce%b4%ce%b9%ce%b1%cf%84%ce%ac%cf%83%ce%b5%cf%89%ce%bd-%ce%b3%ce%b9%ce%b1%cf%84%ce%af-%ce%b7-%ce%bb%ce%b1%ce%bd%ce%b8%ce%b1%cf%83%ce%bc%ce%ad\/","title":{"rendered":"\u039f \u039c\u03cd\u03b8\u03bf\u03c2 \u03c4\u03c9\u03bd \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd: \u0393\u03b9\u03b1\u03c4\u03af \u03b7 \u039b\u03b1\u03bd\u03b8\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03b1\u03bc\u03c0\u03bf\u03c4\u03ac\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2"},"content":{"rendered":"<div><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhaS6x0IqtPeGnuUYWjjGNGuc7uNjS3oqOKSTEwlj0IOd-EQcgmea0hckOxX6Xq4C2Lmz9-8gNR86pleiCeiCJ8TlQVPHjjjAMph9nGUOBTmpwwGduuigtItMpOkNZ2yIcIJFUDtf7ukTE6WizPut4mAbuQ4w8w0l-EfV5NcoaLMZQOC0FQ44-N2zfQhdg\/s1600\/image.png\"><img fetchpriority=\"high\" decoding=\"async\" alt=\"\" height=\"160\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhaS6x0IqtPeGnuUYWjjGNGuc7uNjS3oqOKSTEwlj0IOd-EQcgmea0hckOxX6Xq4C2Lmz9-8gNR86pleiCeiCJ8TlQVPHjjjAMph9nGUOBTmpwwGduuigtItMpOkNZ2yIcIJFUDtf7ukTE6WizPut4mAbuQ4w8w0l-EfV5NcoaLMZQOC0FQ44-N2zfQhdg\/s1600\/image.png\" width=\"320\" \/><\/a><\/div>\n<p>\u0393\u03b9\u03b1 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b5\u03c2, \u03b7 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03c0\u03bf\u03c5 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1 \u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03c4\u03bf \u03c7\u03c1\u03c5\u03c3\u03cc \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03b7 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c0\u03c4\u03b5\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03bc\u03cd\u03b8\u03bf. \u0395\u03af\u03c4\u03b5 \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b1\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03c5\u03bd\u03b7\u03b3\u03ac\u03b5\u03b9 \u03c4\u03b1 \u03ba\u03bb\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03bf\u03c5, \u03b5\u03af\u03c4\u03b5 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c5\u03b3\u03b9\u03ad\u03c2, \u03b7 \u03bb\u03b1\u03bd\u03b8\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03b1 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ac \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b4\u03b9\u03ce\u03ba\u03b5\u03c4\u03b5.<\/p>\n<p>\u039f\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b5\u03c0\u03af\u03bc\u03bf\u03bd\u03b5\u03c2, \u03b2\u03af\u03b1\u03b9\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03bc\u03c5\u03ca\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03b4\u03cd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c6\u03ac\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae. \u0391\u03c2 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b9 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1.<\/p>\n<p><span><a name=\"more\"><\/a><\/span><\/p>\n<p><\/p>\n<p><b><span>1. \u03a4\u03bf \u039b\u03ac\u03b8\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2: \u03a0\u03ce\u03c2 \u03bf\u03b9 \u03a3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u00ab\u039a\u03bf\u03b9\u03bc\u03af\u03b6\u03bf\u03c5\u03bd\u00bb \u03ba\u03b1\u03b9 \u0391\u03b4\u03c5\u03bd\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u039c\u03cd\u03b5\u03c2<\/span><\/b><\/p>\n<p>\u039f\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (\u03c4\u03bf \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03bc\u03c5\u03cc\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b8\u03ad\u03c3\u03b7\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03b3\u03b9\u03b1 20-60 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1) \u03cc\u03c4\u03b1\u03bd \u03c4\u03bf \u03bc\u03c5\u03ca\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u00ab\u03ba\u03c1\u03cd\u03bf\u00bb, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03c1\u03bf\u03c7\u03bf\u03c0\u03ad\u03b4\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7.<\/p>\n<p><b>\u0397 \u0391\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03a0\u03b1\u03b3\u03c9\u03bc\u03ad\u03bd\u03bf \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf<\/b><\/p>\n<p>\u03a6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03c3\u03b1\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c3\u03b1\u03bd \u03ad\u03bd\u03b1 \u03bb\u03b1\u03c3\u03c4\u03b9\u03c7\u03ac\u03ba\u03b9 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c8\u03c5\u03b3\u03b5\u03af\u03bf. \u0391\u03bd \u03c4\u03bf \u03c4\u03c1\u03b1\u03b2\u03ae\u03be\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03bc\u03bf\u03bd\u03b1 \u03cc\u03c3\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03cd\u03bf, \u03b4\u03b5\u03bd \u03b8\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c0\u03b9\u03bf \u03b5\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u00b7 \u03b5\u03af\u03c4\u03b5 \u03b8\u03b1 \u03be\u03b5\u03c7\u03b5\u03b9\u03bb\u03ce\u03c3\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c7\u03ac\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf\u03c5, \u03b5\u03af\u03c4\u03b5 \u03b8\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03c3\u03b5\u03b9 \u03bc\u03b9\u03ba\u03c1\u03bf\u03c3\u03ba\u03bf\u03c0\u03b9\u03ba\u03ad\u03c2 \u03c1\u03c9\u03b3\u03bc\u03ad\u03c2.<\/p>\n<p><b>\u03a4\u03b9 \u0394\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03bf\u03b9 \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2<\/b><\/p>\n<p>\u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c4\u03bf\u03bc\u03ad\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03b2\u03b9\u03bf\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03c5\u03bd \u03b1\u03bd\u03b7\u03c3\u03c5\u03c7\u03b7\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7:<\/p>\n<ul>\n<li><b>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u039c\u03c5\u03ca\u03ba\u03ae\u03c2 \u0399\u03c3\u03c7\u03cd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u0394\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2: <\/b>\u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 (1RM) \u03ba\u03b1\u03c4\u03ac <b>4,5% \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 5,5%,<\/b> \u03b5\u03bd\u03ce \u03b7 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b9\u03c3\u03c7\u03cd\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03c0\u03ad\u03c3\u03bf\u03c5\u03bd \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc <b>8%.<\/b><\/li>\n<li><b>\u03a3\u03b1\u03bc\u03c0\u03bf\u03c4\u03ac\u03b6 \u03c3\u03c4\u03bf \u039d\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1:<\/b> \u0397 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03ad\u03bb\u03bd\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c3\u03ae\u03bc\u03b1 \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03c9\u03bd \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ce\u03bd \u03bf\u03b4\u03ce\u03bd (\u03b1\u03bd\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03c4\u03bf\u03c5 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2). \u039f\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac, \u00ab\u03ba\u03bf\u03b9\u03bc\u03af\u03b6\u03b5\u03b9\u00bb \u03c4\u03bf\u03bd \u03bc\u03c5 \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c0\u03bf\u03c5 \u03bf \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae\u03c2 \u03ae \u03bf \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03b6\u03b7\u03c4\u03ac\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9, \u03bd\u03b1 \u03c0\u03b7\u03b4\u03ae\u03be\u03b5\u03b9 \u03ae \u03bd\u03b1 \u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9 \u03b2\u03ac\u03c1\u03b7.<\/li>\n<li><b>\u0391\u03c0\u03bf\u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u0391\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd:<\/b> \u03a7\u03b1\u03bb\u03b1\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c1\u03b9\u03bd\u03ac \u03c4\u03bf\u03c5\u03c2 \u03c4\u03ad\u03bd\u03bf\u03bd\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b4\u03ad\u03c3\u03bc\u03bf\u03c5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c1\u03b8\u03c1\u03c9\u03c3\u03b7\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c1\u03c1\u03bf\u03c6\u03ac \u03c4\u03bf\u03c5\u03c2 \u03ba\u03c1\u03b1\u03b4\u03b1\u03c3\u03bc\u03bf\u03cd\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03ba\u03cc\u03c1\u03c5\u03c6\u03b1 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03c1\u03ad\u03bc\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b8\u03bb\u03ac\u03c3\u03b5\u03b9\u03c2.<\/li>\n<\/ul>\n<p><b>\u0397 \u03a3\u03c9\u03c3\u03c4\u03ae \u03a0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7<\/b><\/p>\n<p>\u0397 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (dynamic stretching). \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03bc\u03bf\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03b5\u03b9 (\u03c0.\u03c7. \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ae\u03c0\u03b9\u03b1 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03ba\u03cd\u03ba\u03bb\u03bf\u03b9 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd), \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bd\u03b5\u03c5\u03c1\u03bf\u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03c5\u03bd\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03b4\u03c1\u03ac\u03c3\u03b7.<\/p>\n<p><\/p>\n<p><b><span>2. \u039f\u03b9 \u039a\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03b9 \u03c4\u03c9\u03bd \u0395\u03c0\u03af\u03bc\u03bf\u03bd\u03c9\u03bd \u03ba\u03b1\u03b9 \u0388\u03bd\u03c4\u03bf\u03bd\u03c9\u03bd \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03bf \u039c\u03c5\u03ca\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/span><\/b><\/p>\n<p>\u0397 \u03bd\u03bf\u03bf\u03c4\u03c1\u03bf\u03c0\u03af\u03b1 \u03c4\u03bf\u03c5 &#8220;no pain, no gain&#8221; (\u03b1\u03bd \u03b4\u03b5\u03bd \u03c0\u03bf\u03bd\u03ac\u03b5\u03b9, \u03b4\u03b5\u03bd \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03b5\u03b9) \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b7. \u039f\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2, \u03b2\u03af\u03b1\u03b9\u03b5\u03c2 \u03ae \u03b5\u03c0\u03af\u03bc\u03bf\u03bd\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03be\u03b5\u03c0\u03b5\u03c1\u03bd\u03bf\u03cd\u03bd \u03c4\u03b1 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03cc\u03c1\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03c3\u03bf\u03b2\u03b1\u03c1\u03ad\u03c2 \u03b2\u03bb\u03ac\u03b2\u03b5\u03c2.<\/p>\n<ul>\n<li><b>\u039c\u03b9\u03ba\u03c1\u03bf\u03c1\u03ae\u03be\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03a7\u03c1\u03cc\u03bd\u03b9\u03b5\u03c2 \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ad\u03c2:<\/b> \u038c\u03c4\u03b1\u03bd \u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03bf\u03c5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5 \u03c0\u03cc\u03bd\u03bf\u03c5, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03bf\u03c3\u03ba\u03bf\u03c0\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c7\u03b9\u03c3\u03bc\u03ad\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b4\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ac \u03bc\u03b5 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c3\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b5\u03c2 \u03c4\u03b5\u03bd\u03bf\u03bd\u03c4\u03bf\u03c0\u03ac\u03b8\u03b5\u03b9\u03b5\u03c2, \u03b9\u03bd\u03ce\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03cc\u03bd\u03b9\u03bc\u03b7 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2 \u03bf\u03c5\u03bb\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd.<\/li>\n<li><b>\u03a4\u03bf \u039c\u03c5\u03bf\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u0391\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc (\u0397 \u0386\u03bc\u03c5\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03a3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2): <\/b>\u039f\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c4\u03bf\u03c5\u03bd \u03b5\u03b9\u03b4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03ae\u03c1\u03b5\u03c2, \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03b1\u03c4\u03c1\u03ac\u03ba\u03c4\u03bf\u03c5\u03c2. \u038c\u03c4\u03b1\u03bd \u03ad\u03bd\u03b1\u03c2 \u03bc\u03c5\u03c2 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03ae \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b1, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf \u03bc\u03c5\u03bf\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03b1\u03bd\u03b1\u03ba\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc: \u03bf \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03b4\u03af\u03bd\u03b5\u03b9 \u03b5\u03bd\u03c4\u03bf\u03bb\u03ae \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5 \u03bd\u03b1 \u03c3\u03c5\u03c3\u03c0\u03b1\u03c3\u03c4\u03b5\u03af \u03b2\u03af\u03b1\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03c5\u03c4\u03b5\u03af \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c1\u03ae\u03be\u03b7. \u0388\u03c4\u03c3\u03b9, \u03b7 \u03b5\u03c0\u03af\u03bc\u03bf\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c6\u03ad\u03c1\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bc\u03c5 \u03c0\u03b9\u03bf \u03c3\u03c6\u03b9\u03c7\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b2\u03c1\u03b1\u03c7\u03c5\u03bc\u03ad\u03bd\u03bf.<\/li>\n<li><b>\u03a5\u03c0\u03b5\u03c1\u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u0391\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1: <\/b>\u039f\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03b1\u03ba\u03c1\u03b1\u03af\u03b5\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03ad\u03c2 \u03c4\u03c9\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd (\u03c3\u03c5\u03bd\u03b4\u03ad\u03c3\u03bc\u03bf\u03c5\u03c2). \u0391\u03c5\u03c4\u03cc \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b1\u03c3\u03c4\u03ac\u03b8\u03b5\u03b9\u03b1, \u03b1\u03bb\u03bb\u03bf\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bc\u03b2\u03b9\u03bf\u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03b7\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03c0\u03c1\u03cc\u03c9\u03c1\u03b7 \u03c6\u03b8\u03bf\u03c1\u03ac \u03c4\u03c9\u03bd \u03c7\u03cc\u03bd\u03b4\u03c1\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd (\u03c0.\u03c7. \u03c0\u03c1\u03cc\u03c9\u03c1\u03b7 \u03bf\u03c3\u03c4\u03b5\u03bf\u03b1\u03c1\u03b8\u03c1\u03af\u03c4\u03b9\u03b4\u03b1).<\/li>\n<\/ul>\n<p><\/p>\n<p><b><span>\u03a4\u03bf \u03a3\u03c9\u03c3\u03c4\u03cc \u03a0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf \u03b3\u03b9\u03b1 \u0391\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u0391\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c5\u03c2<\/span><\/b><\/p>\n<p>\u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c7\u03b8\u03c1\u03cc\u03c2, \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u00ab\u03c6\u03ac\u03c1\u03bc\u03b1\u03ba\u03bf\u00bb \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b4\u03cc\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c9\u03c3\u03c4\u03cc \u03c7\u03c1\u03cc\u03bd\u03bf:<\/p>\n<ol>\n<li><b>\u03a0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7): <\/b>\u039c\u03cc\u03bd\u03bf <b>\u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 <\/b>\u03b3\u03b9\u03b1 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b1\u03b9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ae \u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7. \u038c\u03c7\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2.<\/li>\n<li><b>\u039c\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u0391\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1): <\/b>\u0389\u03c0\u03b9\u03b5\u03c2, \u03c7\u03b1\u03bb\u03b1\u03c1\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2 <b>\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2<\/b> \u03c3\u03b5 \u03ae\u03b4\u03b7 \u03b6\u03b5\u03c3\u03c4\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2. \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf\u03c5 \u03bc\u03c5\u03cc\u03c2 \u03c3\u03c4\u03bf \u03b1\u03c1\u03c7\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03bc\u03ae\u03ba\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bd\u03ac\u03c1\u03c1\u03c9\u03c3\u03b7.<\/li>\n<li><b>\u0388\u03bd\u03c4\u03b1\u03c3\u03b7: <\/b>\u0397 \u03b4\u03b9\u03ac\u03c4\u03b1\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03b7\u03c2 \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac\u03c2, \u03b1\u03bd\u03b5\u03ba\u03c4\u03ae\u03c2 \u03c4\u03ac\u03c3\u03b7\u03c2 (\u03c4\u03c1\u03b1\u03b2\u03ae\u03b3\u03bc\u03b1\u03c4\u03bf\u03c2) \u03ba\u03b1\u03b9 <b>\u03c0\u03bf\u03c4\u03ad \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c6\u03c4\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c4\u03bf\u03c5 \u03c0\u03cc\u03bd\u03bf\u03c5<\/b>.<\/li>\n<\/ol>\n<p>\u0397 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b3\u03bd\u03ce\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03b5\u03b2\u03b1\u03c3\u03bc\u03cc \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0394\u03bf\u03c5\u03bb\u03ad\u03c8\u03c4\u03b5 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1, \u03cc\u03c7\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0393\u03b9\u03b1 \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b5\u03c2, \u03b7 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03c0\u03bf\u03c5 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1 \u03ae \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03c4\u03bf \u03c7\u03c1\u03c5\u03c3\u03cc \u03c0\u03c1\u03cc\u03c4\u03c5\u03c0\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1, \u03b7 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03af\u03c0\u03c4\u03b5\u03b9 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03c5\u03c4\u03cc\u03bd\u2026<\/p>","protected":false},"author":0,"featured_media":20718,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[4579,4578],"class_list":["post-20717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physiomed","tag-physiomed","tag-4578"],"_links":{"self":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts\/20717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/comments?post=20717"}],"version-history":[{"count":0,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts\/20717\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/media\/20718"}],"wp:attachment":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/media?parent=20717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/categories?post=20717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/tags?post=20717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}