{"id":910,"date":"2026-04-29T15:40:24","date_gmt":"2026-04-29T15:40:24","guid":{"rendered":"https:\/\/user18.intergraphics-works.gr\/?page_id=910"},"modified":"2026-05-06T17:44:31","modified_gmt":"2026-05-06T17:44:31","slug":"%ce%bd%ce%b5%ce%b1-%cf%83%ce%b5%ce%bb%ce%b9%ce%b4%ce%b1-1","status":"publish","type":"page","link":"https:\/\/user18.intergraphics-works.gr\/el\/%ce%bd%ce%b5%ce%b1-%cf%83%ce%b5%ce%bb%ce%b9%ce%b4%ce%b1-1\/","title":{"rendered":"\u039d\u0395\u0391 \u03a3\u0395\u039b\u0399\u0394\u0391 1"},"content":{"rendered":"
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TIPZ \u0393\u0399\u0391 \u0395\u039d\u0394\u03a5\u039d\u0391\u039c\u03a9\u03a3\u0397<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leoLorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leoLorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\u03a0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b5\u03b4\u03ce<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"gym\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 Full Body: \u0394\u03cd\u03bd\u03b1\u03bc\u03b7 & \u039a\u03b1\u03cd\u03c3\u03b7 \u039b\u03af\u03c0\u03bf\u03c5\u03c2 (\u03b3\u03b9\u03b1 \u0391\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c5\u03c2)<\/h4>

\u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03b5\u03c1\u03ae \u03b2\u03ac\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2. \u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b5 \u03c4\u03bf\u00a03 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1<\/strong>\u00a0(\u03c0.\u03c7. \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1-\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7-\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae), \u03b1\u03c6\u03ae\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1.<\/h6>
\u00a0<\/h6>
1. Squats (\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1) \u2013 3 \u03a3\u03b5\u03c4 x 12 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/h6>
  • \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2:<\/strong>\u00a0\u03a0\u03cc\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 “\u03b2\u03b1\u03c3\u03af\u03bb\u03b9\u03c3\u03c3\u03b1” \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c8\u03b9\u03bc\u03bf \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/span><\/h6><\/li>
  • Tip:<\/em>\u00a0\u039a\u03c1\u03ac\u03c4\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03af\u03c3\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2.<\/span><\/h6><\/li><\/ul>
    2. Push-ups (\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2) \u2013 3 \u03a3\u03b5\u03c4 x \u038c\u03c3\u03b5\u03c2 \u03b1\u03bd\u03c4\u03ad\u03c7\u03b5\u03b9\u03c2<\/h6>
    • \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2:<\/strong>\u00a0\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03ce\u03bc\u03bf\u03b9, \u03c4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9.<\/span><\/h6><\/li>
    • Tip:<\/em>\u00a0\u0391\u03bd \u03b5\u03af\u03c3\u03b1\u03b9 \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2, \u03b1\u03ba\u03bf\u03cd\u03bc\u03c0\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.<\/span><\/h6><\/li><\/ul>
      3. Dumbbell Rows (\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1) \u2013 3 \u03a3\u03b5\u03c4 x 10 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03b1\u03bd\u03ac \u03c7\u03ad\u03c1\u03b9<\/h6>
      • \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2:<\/strong>\u00a0\u03a0\u03bb\u03ac\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u0392\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/span><\/h6><\/li><\/ul>
        4. Plank (\u03a3\u03b1\u03bd\u03af\u03b4\u03b1) \u2013 3 \u03a3\u03b5\u03c4 x 30-45 \u0394\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1<\/h6>
        • \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2:<\/strong>\u00a0\u0395\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ce\u03bd.<\/span><\/h6><\/li>
        • Tip:<\/em> \u039c\u03b7\u03bd \u03b1\u03c6\u03ae\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7 \u03c3\u03bf\u03c5 \u03bd\u03b1 “\u03b2\u03bf\u03c5\u03bb\u03b9\u03ac\u03b6\u03b5\u03b9”<\/span><\/h6><\/li><\/ul>
          5. Burpees (\u03a0\u03c1\u03bf\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c8\u03b9\u03bc\u03bf) \u2013 2 \u03a3\u03b5\u03c4 x 10 \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/h6>
          • \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2:<\/strong>\u00a0\u0388\u03ba\u03c1\u03b7\u03be\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03ba\u03b1\u03cd\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd.<\/span><\/h6><\/li><\/ul><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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            \n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

            TIPZ \u0393\u0399\u0391 \u0395\u039d\u0394\u03a5\u039d\u0391\u039c\u03a9\u03a3\u0397 Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-910","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/pages\/910","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/comments?post=910"}],"version-history":[{"count":28,"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/pages\/910\/revisions"}],"predecessor-version":[{"id":957,"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/pages\/910\/revisions\/957"}],"wp:attachment":[{"href":"https:\/\/user18.intergraphics-works.gr\/el\/wp-json\/wp\/v2\/media?parent=910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}