{"id":10997,"date":"2026-08-10T06:06:00","date_gmt":"2026-08-10T04:06:00","guid":{"rendered":"https:\/\/amaelle.life\/?p=10997"},"modified":"2026-08-23T20:55:34","modified_gmt":"2026-08-23T18:55:34","slug":"%ce%bd%cf%8c%cf%83%cf%84%ce%b9%ce%bc%ce%b7-%ce%b4%ce%b5%cf%85%cf%84%ce%ad%cf%81%ce%b1-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%ae%ce%bc%ce%b7-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7%cf%82","status":"publish","type":"post","link":"https:\/\/amaelle.life\/el\/mumsig-mandag-traningsvetenskap\/","title":{"rendered":"\u039d\u03cc\u03c3\u03c4\u03b9\u03bc\u03b7 \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1 \u2014 \u0395\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03c4\u03b7\u03c2 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0388\u03c1\u03b5\u03c5\u03bd\u03b1 \u2014 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a0\u03bb\u03bf\u03ae\u03b3\u03b7\u03c3\u03b7:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\u0388\u03c1\u03b5\u03c5\u03bd\u03b1: \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\u039f\u03b4\u03b7\u03b3\u03cc\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83c\udf3f \u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83d\udcaa \u039c\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2022 <\/strong>\ud83d\udd25 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0394\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a0\u03c1\u03b9\u03bd \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u2014 \u03b1\u03c2 \u03c3\u03ba\u03b5\u03c6\u03c4\u03bf\u03cd\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03bf. \u0397 \u03b5\u03c1\u03ce\u03c4\u03b7\u03c3\u03b7 \u201d\u03c4\u03b9 \u03b6\u03c5\u03b3\u03af\u03b6\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf, \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ae \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7;\u201d \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03bc\u03af\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c9\u03c3\u03c4\u03ae \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7. \u0395\u03af\u03bd\u03b1\u03b9 \u03bb\u03af\u03b3\u03bf \u03c3\u03b1\u03bd \u03bd\u03b1 \u03c1\u03c9\u03c4\u03ac\u03c2 \u03c0\u03bf\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03c3\u03c7\u03ad\u03c3\u03b7 \u2014 \u03cc\u03bb\u03b1 \u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c7\u03c4\u03af\u03b6\u03b5\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03b1\u03b8\u03b1\u03c1\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7:<\/strong> \u0395\u03b4\u03ce, \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b2\u03b1\u03c1\u03b9\u03ac \u03ac\u03c1\u03c3\u03b7. \u03a7\u03c9\u03c1\u03af\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03ba\u03b1\u03bc\u03af\u03b1 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03ba\u03cc\u03c3\u03bc\u03bf \u03b4\u03b5\u03bd \u03b8\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03b9 \u03bc\u03c5\u03c2, \u03cc\u03c3\u03bf \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9 \u03b1\u03bd \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b5\u03af.<\/li>\n\n\n\n<li><strong>\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2:<\/strong> \u0395\u03b4\u03ce, \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03b3\u03bf\u03b7\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u2014 \u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u03b5\u03bb\u03ad\u03b3\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03cc\u03c3\u03b1 \u03af\u03c3\u03c9\u03c2 \u03b8\u03ad\u03bb\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03c7\u03c4\u03b5\u03af\u03c4\u03b5, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03cc\u03c3\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03b9.<\/li>\n\n\n\n<li><strong>\u039c\u03b9\u03b1 \u03bc\u03b1\u03ba\u03c1\u03ac, \u03c5\u03b3\u03b9\u03ae\u03c2 \u03b6\u03c9\u03ae (\u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03bc\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd Amaelle \u03bd\u03b1 \u03c7\u03b1\u03bc\u03bf\u03b3\u03b5\u03bb\u03ac\u03bc\u03b5):<\/strong> \u0395\u03b4\u03ce, \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03ac\u03bd\u03b5 \u03c7\u03ad\u03c1\u03b9-\u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03c1\u03bd\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03ba\u03bb\u03cc\u03bd\u03b7\u03c4\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c3\u03ac\u03ba\u03c7\u03b1\u03c1\u03bf \u03c3\u03c4\u03bf \u03b1\u03af\u03bc\u03b1, \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03ad\u03bd\u03b1 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03be\u03b5\u03ba\u03bf\u03c5\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u2014 \u03ba\u03b1\u03bd\u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03bc\u03ad\u03c1\u03b7 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03b7\u03bd \u03c0\u03af\u03c3\u03c4\u03b1.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u039a\u03b1\u03b9 \u03b7 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03bc\u03b5 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0394\u03b5\u03bd \u03b5\u03af\u03bc\u03b1\u03c3\u03c4\u03b5 \u03b5\u03b4\u03ce \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 six-pack \u03ae \u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03cc \u03c1\u03b5\u03ba\u03cc\u03c1 \u03c3\u03c4\u03b7 \u03bc\u03c0\u03ac\u03c1\u03b1 (\u03b1\u03bd \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03b4\u03ce\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03b1\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9\u03c2), \u03b1\u03bb\u03bb\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c2, \u03b5\u03c5\u03ba\u03af\u03bd\u03b7\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03b3\u03b9\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd, \u03c0\u03bf\u03bb\u03cd, \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03b9\u03c1\u03cc. \u03a4\u03cc\u03c3\u03bf \u03c0\u03bf\u03bb\u03cd \u03ba\u03b1\u03b9\u03c1\u03cc, \u03bc\u03ac\u03bb\u03b9\u03c3\u03c4\u03b1, \u03c0\u03bf\u03c5 \u03ae\u03b4\u03b7 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b1 160 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u2014 \u03b8\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03ad\u03c1\u03b5\u03b9\u03b5\u03c2 \u03cc\u03c4\u03b1\u03bd \u03b8\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bb\u03cd\u03c3\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03ba\u03ce\u03b4\u03b9\u03ba\u03b1. \ud83d\ude09 \u039c\u03ad\u03c7\u03c1\u03b9 \u03c4\u03cc\u03c4\u03b5: \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 <em>\u03ba\u03b1\u03b9<\/em> \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7, \u03b5\u03c5\u03c7\u03b1\u03c1\u03b9\u03c3\u03c4\u03ce, \u03bc\u03b5 \u03ba\u03b1\u03bb\u03ae \u03c0\u03b1\u03c1\u03ad\u03b1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03cc\u03c3\u03bf \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7 \u03b1\u03c0\u03ac\u03bd\u03c4\u03b7\u03c3\u03b7: \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b5 \u03b7 \u03b2\u03b9\u03bf\u03bc\u03b7\u03c7\u03b1\u03bd\u03af\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03bd\u03b1 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b5\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03bd\u03bf\u03bc\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 <em>\u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7<\/em>. \u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c3\u03b1\u03c6\u03ae\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u2014 \u03b7 \u03af\u03b4\u03b9\u03b1 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2) \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1. \u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03b5\u03b9 \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03ad\u03be\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. <em>\u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 <\/em>\u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03bb\u03ad\u03b3\u03c7\u03b5\u03b9 \u03c4\u03c1\u03af\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a0\u03bf\u03c3\u03bf\u03c3\u03c4\u03cc \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7\u03c2<\/strong> \u2014 \u03c0\u03cc\u03c3\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b5\u03c0\u03b9\u03b4\u03b9\u03bf\u03c1\u03b8\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd<\/li>\n\n\n\n<li><strong>\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc\u03c2 \u03b5\u03c6\u03bf\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc\u03c2<\/strong> \u2014 \u03b1\u03bd \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b4\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1<\/li>\n\n\n\n<li><strong>\u039c\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b7 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae<\/strong> \u2014 \u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c7\u03c4\u03af\u03b6\u03b5\u03b9 \u03bc\u03c5\u03c2\/\u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b1\u03c0\u03bf\u03c3\u03c5\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03af\u03b1\u03b9\u03c4\u03b1 <em>\u03b4\u03b5\u03bd<\/em> \u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03bf\u03c5\u03bd \u03bc\u03b1\u03b3\u03b9\u03ba\u03ac \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c4\u03bf \u03c5\u03c0\u03bf\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03be\u03b5\u03c7\u03bd\u03b9\u03ad\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03bc\u03ac\u03c1\u03ba\u03b5\u03c4\u03b9\u03bd\u03b3\u03ba \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03ac\u03c4\u03c9\u03bd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u2014 \u03c4\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03b3\u03bf\u03c1\u03ac \u03b4\u03b5\u03bd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b9\u03c3\u03c7\u03c5\u03c1\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03be\u03b5\u03c7\u03c9\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1, \u03c3\u03b5 \u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03b4\u03cc\u03c3\u03b5\u03b9\u03c2:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03c1\u03b5\u03b1\u03c4\u03af\u03bd\u03b7<\/strong> \u2014 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c4\u03af\u03b8\u03b5\u03bd\u03c4\u03b1\u03b9, \u03bc\u03b5 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03bc\u03b5 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2<\/li>\n\n\n\n<li><strong>\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 (\u03bf\u03c1\u03cc\u03c2 \u03b3\u03ac\u03bb\u03b1\u03ba\u03c4\u03bf\u03c2\/\u03c6\u03c5\u03c4\u03b9\u03ba\u03ae \u03c3\u03ba\u03cc\u03bd\u03b7)<\/strong> \u2014 \u03cc\u03c7\u03b9 \u03bc\u03b1\u03b3\u03b9\u03ba\u03cc \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5, \u03b1\u03bb\u03bb\u03ac \u03af\u03c3\u03c9\u03c2 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03bb\u03c5\u03c6\u03b8\u03bf\u03cd\u03bd \u03bf\u03b9 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2 <em>\u03b1\u03bd \u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c3\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf<\/em><\/li>\n\n\n\n<li><strong>\u039a\u03b1\u03c6\u03b5\u0390\u03bd\u03b7<\/strong> \u2014 \u03ba\u03b1\u03bb\u03ac \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2, \u03c3\u03b5 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b5\u03c2 \u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 <strong>\u03c0\u03c1\u03bf\u03c4\u03bf\u03cd<\/strong> \u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 <em>\u03bb\u03b5\u03af\u03c0\u03b5\u03b9<\/em> \u03b9\u03c3\u03c7\u03c5\u03c1\u03ad\u03c2 \u03b5\u03bd\u03b4\u03b5\u03af\u03be\u03b5\u03b9\u03c2 \u03b1\u03bb\u03bb\u03ac \u03b5\u03c5\u03c1\u03ad\u03c9\u03c2 \u03c0\u03c9\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03b5\u03c2: \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u201d\u03ba\u03b1\u03c5\u03c3\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2\u201d, \u03c4\u03b1 BCAA (\u03b1\u03bd \u03c4\u03c1\u03ce\u03c4\u03b5 \u03ae\u03b4\u03b7 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7) \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03bf\u03bb\u03c5\u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03c0\u03bf\u03b9\u03ba\u03af\u03bb\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u039a\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u2014 \u03c4\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c7\u03c9\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03c9\u03bd \u03b5\u03bb\u03af\u03c4 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03c9\u03bd \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ce\u03bd \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03c9\u03bd \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bc\u03b5 \u03bc\u03c5\u03c3\u03c4\u03b9\u03ba\u03ac \u03ba\u03cc\u03bb\u03c0\u03b1. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 <strong>\u03b1\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1<\/strong>: \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2 \u03c3\u03c5\u03b3\u03c7\u03c1\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u03b3\u03cd\u03c1\u03c9 \u03b1\u03c0\u03cc \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd \u03ba\u03b1\u03b8&#039; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 (\u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b7 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1) \u03ba\u03b1\u03b9 \u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u2014 \u03c3\u03c5\u03c7\u03bd\u03ac \u03bc\u03b5 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03ba\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0393\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b1\u03c3\u03ba\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf, \u03c4\u03bf \u03bc\u03ac\u03b8\u03b7\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03b3\u03c1\u03ac\u03c6\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u03c4\u03c9\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03c9\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ce\u03bd (\u03b1\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c4\u03b1\u03b9 3-5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b1\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 15+), \u03b1\u03bb\u03bb\u03ac \u03b7 \u03b1\u03c1\u03c7\u03ae: <strong>\u0397 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03c5\u03c0\u03b5\u03c1\u03c4\u03b5\u03c1\u03b5\u03af \u03c4\u03b7\u03c2 \u03c4\u03b5\u03bb\u03b5\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03b9\u03c2.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0397\u03bb\u03b9\u03ba\u03af\u03b1, \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03af\u03c3\u03c9\u03c2 \u03bf \u03c0\u03b9\u03bf \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03bf\u03bc\u03ad\u03b1\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1\u03c2 25-70 \u03b5\u03c4\u03ce\u03bd \u2014 \u03bc\u03b9\u03b1 \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03b7 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03cc\u03b3\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03c4\u03b9 \u03c4\u03ad\u03c4\u03bf\u03b9\u03bf \u03bc\u03b5 \u03b1\u03c0\u03bb\u03ae \u03b3\u03bb\u03ce\u03c3\u03c3\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03c4\u03c9\u03bd 30 \u03b5\u03c4\u03ce\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5, \u03bf\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf\u03b9 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03b1\u03c1\u03c7\u03af\u03b6\u03bf\u03c5\u03bd \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03bd\u03b1 \u03c7\u03ac\u03bd\u03bf\u03c5\u03bd \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1, \u03b1\u03bd \u03b4\u03b5\u03bd \u03bb\u03b7\u03c6\u03b8\u03bf\u03cd\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac \u03bc\u03ad\u03c4\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03ae \u03c4\u03b7\u03c2 \u2014 \u03c3\u03c5\u03c7\u03bd\u03ac \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03ac \u03b1\u03bd\u03ac \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b1 50-60. \u0391\u03c5\u03c4\u03cc \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b1\u03c1\u03ba\u03bf\u03c0\u03b5\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03ad\u03bd\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03cc \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1: \u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc, \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ac \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \u03ae \u03bd\u03b1 \u03ba\u03bf\u03c5\u03b2\u03b1\u03bb\u03ac\u03b5\u03b9 \u03c4\u03c3\u03ac\u03bd\u03c4\u03b5\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c8\u03ce\u03bd\u03b9\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03b2\u03b1\u03b8\u03b9\u03ac \u03b3\u03b5\u03c1\u03ac\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b7 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bd\u03b1 <em>\u03c7\u03c1\u03ae\u03c3\u03b7<\/em> \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2. \u03a4\u03bf \u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7: \u03b7 \u03af\u03b4\u03b9\u03b1 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03c4\u03c9\u03bd 25 \u03b5\u03c4\u03ce\u03bd \u03c0\u03b1\u03c1\u03ae\u03b3\u03b1\u03b3\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b1\u03c6\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd, \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c3\u03b8\u03b5\u03bd\u03ad\u03c3\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c3\u03c4\u03b1 50 \u03ae 65. \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03bf\u03c0\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03bc\u03c5\u03c2, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03c4\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03c3\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 - \u03cc\u03c7\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 - \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1 \u03af\u03b4\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03ad\u03bd\u03b1 \u03bd\u03b5\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03ce\u03bc\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c0\u03b1\u03af\u03b6\u03bf\u03c5\u03bd \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c1\u03cc\u03bb\u03bf. \u03a4\u03b1 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9, \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2, \u03b7 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7, \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03be\u03ae\u03b3\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03af\u03c7\u03b5 \u03ba\u03b1\u03bb\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c3\u03c4\u03b1 30 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b1 50 \u03c3\u03b1\u03c2 \u2014 \u03cc\u03c7\u03b9 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u201d\u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03b9\u201d, \u03b1\u03bb\u03bb\u03ac \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03bf\u03b9 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03c7\u03bd\u03b9\u03b4\u03b9\u03bf\u03cd \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03ba\u03ac\u03c0\u03c9\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a4\u03b9 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03b3\u03b9&#039; \u03b1\u03c5\u03c4\u03cc<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b1 \u03ba\u03b1\u03bb\u03ac \u03bd\u03ad\u03b1: \u03b7 \u03c3\u03b1\u03c1\u03ba\u03bf\u03c0\u03b5\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ac \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0397 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1.<\/strong> \u0395\u03bd\u03ce \u03ad\u03bd\u03b1 \u03bd\u03b5\u03cc\u03c4\u03b5\u03c1\u03bf, \u03b4\u03c1\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03ac\u03c4\u03bf\u03bc\u03bf \u03c3\u03c5\u03c7\u03bd\u03ac \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03ac \u03bc\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 1,2\u20131,6 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b1\u03bd\u03ac \u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bf\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03b9 \u03c3\u03b5 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 (50+) \u03b5\u03c0\u03c9\u03c6\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03ac\u03ba\u03c1\u03bf \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 \u03ae \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u2014 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03c0\u03b1\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c1\u03cc\u03bb\u03bf \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03c0\u03b9\u03c3\u03c4\u03b5\u03cd\u03b1\u03bc\u03b5 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2.<\/strong> \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ad\u03bc\u03b5\u03c4\u03b1\u03b9 \u03bf\u03bc\u03bf\u03b9\u03cc\u03bc\u03bf\u03c1\u03c6\u03b1 \u03c3\u03b5 3-4 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 (\u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 25-30 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ac\u03c1\u03b9\u03b1 \u03b1\u03bd\u03ac \u03b3\u03b5\u03cd\u03bc\u03b1) \u03c0\u03b1\u03c1\u03ac \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03b4\u03cc\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b5\u03cd\u03bc\u03b1, \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u03bc\u03c5\u03ce\u03bd (\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03ce\u03bd) \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b5\u03b9\u03bb\u03b7\u03bc\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc\u03c2 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03be\u03bf\u03c5\u03b4\u03b5\u03c4\u03ad\u03c1\u03c9\u03c3\u03b7\u03c2.<\/strong> \u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b1\u03c1\u03ba\u03bf\u03cd\u03c2 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1\u03c2 \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03bf \u03ba\u03b1\u03b8\u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b4\u03cd\u03bf \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5. \u0397 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ac \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03b7 \u03c3\u03b1\u03c1\u03ba\u03bf\u03c0\u03b5\u03bd\u03af\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03bf\u03c4\u03ad \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03b3\u03ac \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/strong> \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2, \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bc\u03b7 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u2014 \u03b7 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b5\u03be\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bd\u03b1 \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03bb\u03af\u03b3\u03bf \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b5\u03c0\u03ae \u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a4\u03bf \u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b5\u03bb\u03c0\u03b9\u03b4\u03bf\u03c6\u03cc\u03c1\u03bf:<\/strong> \u0397 \u03b3\u03ae\u03c1\u03b1\u03bd\u03c3\u03b7 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03b9\u03bf \u03b1\u03b4\u03cd\u03bd\u03b1\u03bc\u03bf \u2014 \u03b7 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03bf\u03cd\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03ad\u03bd\u03bf\u03c7\u03bf\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03c3\u03b1\u03c6\u03b5\u03af\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf... <em>\u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc<\/em>, \u03cc\u03c7\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc, \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03ba\u03c1\u03b1\u03c4\u03bf\u03cd\u03c3\u03b1 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u039c\u03ad\u03c1\u03bf\u03c2 1\u03b1: \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b5\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1\u03c2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b8\u03b1 \u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af \u03c3\u03b5 <strong>\u03c4\u03c1\u03af\u03b1 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1<\/strong> \u03b1\u03bd\u03ac \u03c3\u03c4\u03cc\u03c7\u03bf, \u03bc\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac: <strong>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u2192 \u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd \u2192 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/strong>. \u0395\u03c0\u03b9\u03bb\u03ad\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03af\u03c3\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c3\u03b1\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae (\u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03c0\u03af\u03c3\u03c4\u03b5\u03c2 \u03cc\u03c4\u03b1\u03bd\/\u03b1\u03bd \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03b9 \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2). \u039a\u03ac\u03b8\u03b5 \u03c0\u03af\u03c3\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03cd\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1: <strong>\u0391\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03c4\u03bf\u03c2<\/strong> \u03ba\u03b1\u03b9 <strong>\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2<\/strong>. \u0397 \u03b4\u03bf\u03bc\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03ba\u03b5\u03c5\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b9\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03c7\u03c1\u03cc\u03bd\u03bf \u03bc\u03b5 \u03c4\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u2014 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf, \u03bd\u03ad\u03bf\u03c2 \u03cc\u03b3\u03ba\u03bf\u03c2\/\u03c0\u03c1\u03cc\u03bf\u03b4\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0394\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03ba\u03b1\u03bd\u03ad\u03bd\u03b1 \u03c3\u03c4\u03af\u03b2\u03bf. \u03a3\u03b5 \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03b3\u03ba\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03b5\u03af\u03c8\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bf\u03c0\u03bf\u03b9\u03bf\u03bd\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03bb\u03cc\u03b3\u03bf \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b7\u03bc\u03ad\u03c1\u03b1, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b8\u03b5\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bd\u03bf\u03bd\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03bc\u03ad\u03c1\u03b1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 \u2014 \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2, \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c5\u03c4\u03cc \u03b4\u03b5\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03c1\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9, \u03b1\u03bb\u03bb\u03ac \u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c9\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c2 \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, 5\u20138 \u03bb\u03b5\u03c0\u03c4\u03ac:<\/strong> \u0395\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac, \u03b1\u03bd\u03c5\u03c8\u03c9\u03c4\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03af\u03b4\u03b9\u03bf\u03c5 \u03c4\u03cd\u03c0\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03cd\u03c1\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u2014 \u03c0.\u03c7. \u03b1\u03c1\u03b3\u03ae \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2, \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b2\u03ac\u03c1\u03b7 \u03ba\u03b1\u03b9 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf. \u03a3\u03ba\u03bf\u03c0\u03cc\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03c9\u03bd \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c3\u03b1\u03c2 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03b5\u03c4\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03af\u03b4\u03b9\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li><strong>\u03a7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7, 5\u20138 \u03bb\u03b5\u03c0\u03c4\u03ac:<\/strong> \u039c\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03b1\u03bd\u03c4\u03af \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b1 \u2014 \u03c0.\u03c7. \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2\/\u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u2014 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03b1\u03c0\u03cc \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b4\u03bf\u03cd\u03bb\u03b5\u03c8\u03b1\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf. \u0391\u03c5\u03c4\u03cc \u03b2\u03bf\u03b7\u03b8\u03ac \u03c4\u03bf\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03c1\u03c1\u03c9\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u039f\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2014 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae (\u03af\u03b4\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03ba\u03bf\u03bc\u03bc\u03ac\u03c4\u03b9\u03b1. \u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ad\u03bd\u03bd\u03bf\u03b9\u03b5\u03c2 \u03b5\u03be\u03b7\u03b3\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b5\u03b4\u03ce \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u2014 \u03c3\u03c4\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03b1 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03bf\u03bd\u03cc\u03bc\u03b1\u03c4\u03b1, \u03c3\u03b5\u03c4 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0392\u03ac\u03c1\u03b7 \u2014 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u201d\u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u201d \u03ba\u03b1\u03b9 \u201d\u03b2\u03b1\u03c1\u03cd\u201d;<\/strong> \u0388\u03bd\u03b1\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03c6\u03bf\u03c1\u03b7\u03c4\u03cc \u03b2\u03ac\u03c1\u03bf\u03c2, \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03b5 \u03b6\u03b5\u03cd\u03b3\u03b7. \u039f\u03b9 \u03cc\u03c1\u03bf\u03b9 \u201d\u03b5\u03bb\u03b1\u03c6\u03c1\u03cd\u201d \u03ba\u03b1\u03b9 \u201d\u03b2\u03b1\u03c1\u03cd\u201d \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03bc\u03b5 \u03b5\u03c3\u03ac\u03c2 \u2014 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2. \u0398\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03b1\u03bb\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae, \u03b1\u03bb\u03bb\u03ac \u03bf\u03b9 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b5\u03c2 2-3 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c6\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2. \u0395\u03ac\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03bf\u03bb\u03cd \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1: \u03b1\u03c5\u03be\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2. \u0395\u03ac\u03bd \u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b2\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2: \u03bc\u03b5\u03b9\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a0\u03c1\u03bf\u03c3\u03b5\u03b3\u03b3\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 (\u03b1\u03bd\u03ac \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1):<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u039c\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03bf, \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (\u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1): 2\u20134 \u03ba\u03b9\u03bb\u03ac<\/li>\n\n\n\n<li>\u039c\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03bf, \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (squats, deadlifts): 4\u20136 \u03ba\u03b9\u03bb\u03ac \u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ae<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03bf, \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2: 5\u20138 \u03ba\u03b9\u03bb\u03ac<\/li>\n\n\n\n<li>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03bf, \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2: 8\u201312 \u03ba\u03b9\u03bb\u03ac<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03ba\u03c5\u03c0\u03ad\u03bb\u03bb\u03bf\u03c5:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03c3\u03b1\u03bd \u03bd\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b1\u03c2 \u2014 \u03af\u03c3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7, \u03ba\u03bf\u03b9\u03c4\u03ac\u03be\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bf\u03b9 \u03bc\u03b7\u03c1\u03bf\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 (\u03ae \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03ac\u03bd\u03b5\u03c4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5), \u03c0\u03b9\u03ad\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03b4\u03cd\u03bf \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03bf \u03ba\u03cd\u03c0\u03b5\u03bb\u03bb\u03bf.<\/li>\n\n\n\n<li><strong>\u0386\u03c1\u03c3\u03b7 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \/ \u03a1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ae \u03ac\u03c1\u03c3\u03b7 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 (RDL) \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c1\u03bf\u03cd\u03c2. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u2014 \u03cc\u03c7\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u2014 \u03ba\u03b1\u03b9 \u03c3\u03c0\u03c1\u03ce\u03be\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03bf\u03b9 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03b3\u03bb\u03b9\u03c3\u03c4\u03c1\u03bf\u03cd\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03c3\u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1. \u03a7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03c3\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 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b7\u03ba\u03c9\u03b8\u03bf\u03cd\u03bd. \u0397 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae RDL \u03ad\u03c7\u03b5\u03b9 \u03af\u03c3\u03b9\u03b1 (\u03cc\u03c7\u03b9 \u03ba\u03bb\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03b1) \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7\u03bd \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c3\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\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2.<\/li>\n\n\n\n<li><strong>\u03a0\u03af\u03b5\u03c3\u03b7 \u03ce\u03bc\u03c9\u03bd:<\/strong> \u039a\u03b1\u03b8\u03b9\u03c3\u03c4\u03cc\u03c2 \u03ae \u03cc\u03c1\u03b8\u03b9\u03bf\u03c2, \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03bb\u03ac\u03bc\u03b5\u03c2 \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u03a0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03af\u03c3\u03b9\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf.<\/li>\n\n\n\n<li><strong>\u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1:<\/strong> \u039a\u03ac\u03bd\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9, \u03bb\u03c5\u03b3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03cd\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03b3\u03cc\u03bd\u03b1\u03c4\u03cc \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bd\u03b1 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b1\u03c3\u03c4\u03c1\u03ac\u03b3\u03b1\u03bb\u03cc \u03c3\u03b1\u03c2. \u03a0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03bc\u03b5 \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03c3\u03b1\u03c2 \u03c0\u03cc\u03b4\u03b9. \u039c\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c7\u03ad\u03c1\u03b9 \u03b3\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7.<\/li>\n\n\n\n<li><strong>\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \/ \u03a0\u03bb\u03b1\u03ca\u03bd\u03ae \u03a3\u03b1\u03bd\u03af\u03b4\u03b1:<\/strong> \u03a3\u03b1\u03bd\u03af\u03b4\u03b1: \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03c0\u03c1\u03bf\u03cd\u03bc\u03c5\u03c4\u03b1, \u03c3\u03b7\u03ba\u03c9\u03b8\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae, \u03c3\u03c6\u03af\u03be\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2. \u03a0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1: \u03b7 \u03af\u03b4\u03b9\u03b1 \u03b1\u03c1\u03c7\u03ae: \u03be\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9 \u03c3\u03b1\u03c2, \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2:<\/strong> \u03a3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1\/\u03c0\u03ac\u03b3\u03ba\u03bf, \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf \u03bc\u03b5 \u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u03a4\u03c1\u03b1\u03b2\u03ae\u03be\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b1\u03bb\u03c4\u03ae\u03c1\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03b9\u03c3\u03c7\u03af\u03bf, \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b1.<\/li>\n\n\n\n<li><strong>\u039a\u03af\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9 (\u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\/\u03b9\u03c3\u03c7\u03af\u03bf, \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7):<\/strong> \u0386\u03c1\u03c3\u03b7 \u03b9\u03c3\u03c7\u03af\u03c9\u03bd \u03be\u03b1\u03c0\u03bb\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1 \u2014 \u03c0\u03b9\u03ad\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c4\u03b1\u03b2\u03ac\u03bd\u03b9, \u03c3\u03c6\u03af\u03b3\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03af\u03c3\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b7\u03c1\u03ce\u03bd \u03c3\u03b1\u03c2, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03bf \u03c4\u03c1\u03cc\u03c0\u03bf.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11005\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3560.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0393\u03ac\u03c4\u03b1-\u03b1\u03b3\u03b5\u03bb\u03ac\u03b4\u03b1:<\/strong> \u03a3\u03c4\u03b1 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b1, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ce\u03bc\u03bf\u03c5\u03c2, \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2. \u039b\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03bb\u03ac\u03c4\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 (\u03b3\u03ac\u03c4\u03b1) \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c0\u03bd\u03bf\u03ae, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 (\u03b1\u03b3\u03b5\u03bb\u03ac\u03b4\u03b1) \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03b9\u03c3\u03c0\u03bd\u03bf\u03ae.<\/li>\n\n\n\n<li><strong>\u03a3\u03ba\u03cd\u03bb\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u2192 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2:<\/strong> \u0391\u03c0\u03cc \u03c4\u03b1 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b1, \u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c0\u03af\u03c3\u03c9 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03bd\u03b5\u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03bf V. \u03a0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03ba\u03c1\u03b5\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03b9 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac.<\/li>\n\n\n\n<li><strong>\u038c\u03c1\u03b8\u03b9\u03b1 \u03b7\u03bc\u03b9\u03c3\u03ad\u03bb\u03b7\u03bd\u03bf\u03c2:<\/strong> \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c3\u03b1\u03c2, \u03b3\u03b5\u03af\u03c1\u03b5\u03c4\u03b5 \u03b1\u03c0\u03b1\u03bb\u03ac \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.<\/li>\n\n\n\n<li><strong>\u0397 \u03b8\u03ad\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd:<\/strong> \u039a\u03ac\u03bd\u03c4\u03b5 squat, \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03c3\u03b1\u03c2, \u03c4\u03bf \u03bc\u03ad\u03c4\u03c9\u03c0\u03bf \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1.<\/li>\n\n\n\n<li><strong>\u03a0\u03bf\u03bb\u03b5\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 \u0399\/\u0399\u0399:<\/strong> \u039c\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac, \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf 90 \u03bc\u03bf\u03af\u03c1\u03b5\u03c2. \u03a0\u03bf\u03bb\u03b5\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 \u0399: \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9. \u03a0\u03bf\u03bb\u03b5\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 \u0399\u0399: \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9, \u03c4\u03bf \u03b2\u03bb\u03ad\u03bc\u03bc\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03b9\u03bd\u03cc \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03bf.<\/li>\n\n\n\n<li><strong>\u0398\u03ad\u03c3\u03b7 \u03c4\u03c1\u03b9\u03b3\u03ce\u03bd\u03bf\u03c5:<\/strong> \u03a4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac, \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03ba\u03bd\u03ae\u03bc\u03b7\/\u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9, \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc.<\/li>\n\n\n\n<li><strong>\u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03ad\u03c1\u03b9\/\u03c0\u03b5\u03c4\u03b1\u03bb\u03bf\u03cd\u03b4\u03b1:<\/strong> \u0386\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 \u2014 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03ad\u03c1\u03b9 \u03ba\u03ac\u03b8\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03cc\u03b4\u03b9 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1, \u03c0\u03b5\u03c4\u03b1\u03bb\u03bf\u03cd\u03b4\u03b1 \u03ba\u03ac\u03b8\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03b1 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf, \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03b1\u03c0\u03b1\u03bb\u03ac \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ad\u03be\u03c9.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zineng Qigong:<\/strong> \u03a3\u03c4\u03b1\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03ac \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03c4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03bc\u03b5 \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b1\u03c0\u03b1\u03bb\u03ac. \u0395\u03b9\u03c3\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b7\u03ba\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03c9\u03bd \u03ce\u03bc\u03c9\u03bd, \u03b5\u03ba\u03c0\u03bd\u03b5\u03cd\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03b6\u03b5\u03c4\u03b5. \u0392\u03c1\u03b5\u03af\u03c4\u03b5 \u03ad\u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf. \u201d\u03a7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03c3\u03cd\u03bd\u03bd\u03b5\u03c6\u03bf\u03c5\u201d: \u03b1\u03c0\u03b1\u03bb\u03ad\u03c2, \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae:<\/strong> <em>4-7-8:<\/em> \u03c3\u03b5 4 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c0\u03b1\u03c4\u03b7\u03bc\u03ad\u03bd\u03bf \u03b3\u03b9\u03b1 7 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1, \u03ad\u03be\u03c9 \u03b3\u03b9\u03b1 8 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. <em>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03ba\u03bf\u03c5\u03c4\u03b9\u03bf\u03cd:<\/em> \u03bc\u03ad\u03c3\u03b1 4, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 4, \u03ad\u03be\u03c9 4, \u03ba\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 4. \u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac: \u03b1\u03c6\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03bf\u03bc\u03ac\u03c7\u03b9 \u03c3\u03b1\u03c2, \u03cc\u03c7\u03b9 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03bd\u03b1 \u03ba\u03b9\u03bd\u03b7\u03b8\u03b5\u03af.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0395\u03ba\u03c0\u03b1\u03af\u03b4\u03b5\u03c5\u03c3\u03b7 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03b9\u03b1 \u03b5\u03c5\u03c1\u03b5\u03af\u03b1, \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b3\u03b9\u03b1 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1, \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u2014 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03cc\u03c7\u03bf \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2, \u03b1\u03c0\u03bb\u03ce\u03c2 \u03ad\u03bd\u03b1 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc, \u03ba\u03b1\u03bb\u03bf\u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b7\u03bc\u03ad\u03bd\u03bf \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03c4\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, 20\u201325 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc, \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c3\u03c5\u03b6\u03ae\u03c4\u03b7\u03c3\u03b7\u03c2<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 60 \u03b4\u03b5\u03c5\u03c4.: 10 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 (\u03b5\u03bb\u03b1\u03c6\u03c1\u03bf\u03af \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2) 10, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd 10, \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 8\/\u03c0\u03cc\u03b4\u03b9, \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 20\u201330 \u03b4\u03b5\u03c5\u03c4.<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, 25-30 \u03bb\u03b5\u03c0\u03c4\u03ac, \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u0394\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2\/\u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac: 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \/ 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 x 5\u20136<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac: \u03b3\u03ac\u03c4\u03b1-\u03b1\u03b3\u03b5\u03bb\u03ac\u03b4\u03b1 x 8, \u03c3\u03ba\u03cd\u03bb\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u2192 \u03ba\u03ac\u03bc\u03c8\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2, \u03cc\u03c1\u03b8\u03b9\u03b1 \u03b7\u03bc\u03b9\u03c3\u03ad\u03bb\u03b7\u03bd\u03bf\u03c2, \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd 1\u20132 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>Qigong, 20 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae, 10\u201315 \u03bb\u03b5\u03c0\u03c4\u03ac: 4-7-8 x 5\u20136, \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03c3\u03b5 \u03ba\u03bf\u03c5\u03c4\u03af x 8\u201310<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, 35\u201345 \u03bb\u03b5\u03c0\u03c4\u03ac: 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2, 4 x 4 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \/ 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03b1\u03c1\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 3 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 45 \u03b4\u03b5\u03c5\u03c4.: goblet squat 12, RDL 12, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd 10, \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 10\/\u03c0\u03cc\u03b4\u03b9, \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 20 \u03b4\u03b5\u03c5\u03c4.\/\u03c0\u03bb\u03ac\u03b9, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 12\/\u03c0\u03bb\u03ac\u03b9<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 + \u03c4\u03ad\u03bc\u03c0\u03bf, 35\u201340 \u03bb\u03b5\u03c0\u03c4\u03ac: 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, 6 x 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \/ 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf, 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u03a4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, 25\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac: 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf\u03c2-\u03bc\u03ad\u03c4\u03c1\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2, 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1, 30 \u03bb\u03b5\u03c0\u03c4\u03ac: \u03a7\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03c4\u03bf\u03bd \u0389\u03bb\u03b9\u03bf A x 4\u20135, \u03a0\u03bf\u03bb\u03b5\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 I\/II, \u03a3\u03c4\u03ac\u03c3\u03b7 \u03a4\u03c1\u03b9\u03b3\u03ce\u03bd\u03bf\u03c5, \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03ad\u03c1\u03b9\/\u03a0\u03b5\u03c4\u03b1\u03bb\u03bf\u03cd\u03b4\u03b1 5 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>Qigong, 20 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae, 10\u201315 \u03bb\u03b5\u03c0\u03c4\u03ac<br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11006\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/AZ_oxT3iIhGK0UqRxE3N4g-AZ_oxT3ivBem6ii4J29_ew.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 \u03bc\u03c5\u03ce\u03bd<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03c3\u03c4\u03af\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bc\u03b5 \u03c3\u03b1\u03c6\u03ae \u03b5\u03be\u03ad\u03bb\u03b9\u03be\u03b7 \u2014 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03b9\u03ba\u03c4\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03b7\u03b3\u03b5\u03c4\u03b9\u03ba\u03cc \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03c4\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 60 \u03b4\u03b5\u03c5\u03c4.: 10 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, 10 \u03b5\u03bb\u03b1\u03c6\u03c1\u03bf\u03af \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 RDL, 12 \u03ac\u03c1\u03c3\u03b5\u03b9\u03c2 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5, 8 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2\/\u03c0\u03cc\u03b4\u03b9<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u0395\u03cd\u03ba\u03bf\u03bb\u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 \u03ae \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, 20 \u03bb\u03b5\u03c0\u03c4\u03ac (\u03b5\u03bd\u03b5\u03c1\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7)<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 60 \u03b4\u03b5\u03c5\u03c4.: \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd 10, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 10\/\u03c0\u03bb\u03ac\u03b3\u03b9\u03b1, \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 20\u201330 \u03b4\u03b5\u03c5\u03c4.<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1\/\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac (\u03b3\u03ac\u03c4\u03b1-\u03b1\u03b3\u03b5\u03bb\u03ac\u03b4\u03b1, \u03c3\u03ba\u03cd\u03bb\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9, \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c0\u03b1\u03b9\u03b4\u03b9\u03bf\u03cd)<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9: 10 \u03ba\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd 10, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 10\/\u03c0\u03bb\u03ac\u03b3\u03b9\u03b1, \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 20\u201330 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>Qigong, 20 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae, 10\u201315 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ba\u03ac\u03c4\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 4 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 60\u201390 \u03b4\u03b5\u03c5\u03c4.: goblet squat 12, RDL 12, \u03ac\u03c1\u03c3\u03b7 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 15, \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 10\/\u03c0\u03cc\u03b4\u03b9<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u0395\u03cd\u03ba\u03bf\u03bb\u03b7 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, 25\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (\u03b5\u03bd\u03b5\u03c1\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7)<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03ac\u03bd\u03c9 \u03bc\u03ad\u03c1\u03bf\u03c5\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 4 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 60\u201390 \u03b4\u03b5\u03c5\u03c4.: \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ce\u03bc\u03c9\u03bd 10, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 12\/\u03c0\u03bb\u03ac\u03b3\u03b9\u03b1, \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 25 \u03b4\u03b5\u03c5\u03c4.\/\u03c0\u03bb\u03ac\u03b3\u03b9\u03b1<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1\/\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, 25\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac (\u03a7\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c3\u03c4\u03bf\u03bd \u0389\u03bb\u03b9\u03bf \u0391, \u03a0\u03bf\u03bb\u03b5\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 \u0399\/\u0399\u0399, \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03ad\u03c1\u03b9\/\u03a0\u03b5\u03c4\u03b1\u03bb\u03bf\u03cd\u03b4\u03b1)<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u0394\u03cd\u03bd\u03b1\u03bc\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 3 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 45\u201360 \u03b4\u03b5\u03c5\u03c4.: goblet squat 12, shoulder press 10, RDL 12, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 12\/\u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, plank 30\u201340 \u03b4\u03b5\u03c5\u03c4.<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>Qigong, 20 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae, 10\u201315 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u0391\u03c1\u03c7\u03ae \u03c0\u03c1\u03bf\u03cc\u03b4\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd: \u03cc\u03c4\u03b1\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03b5\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03b1\u03bb\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bd\u03b9\u03ce\u03b8\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd 2-3 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2, \u03b1\u03c5\u03be\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 5-10 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1024x1024.jpeg\" alt=\"\" class=\"wp-image-11008\" srcset=\"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1024x1024.jpeg 1024w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-300x300.jpeg 300w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-150x150.jpeg 150w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-768x768.jpeg 768w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-1536x1536.jpeg 1536w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-12x12.jpeg 12w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-600x600.jpeg 600w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-100x100.jpeg 100w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564-64x64.jpeg 64w, https:\/\/amaelle.life\/wp-content\/uploads\/2026\/08\/IMG_3564.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf\u03c2 \u03cc\u03b3\u03ba\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc, \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03ad\u03bb\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd \u2014 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ba\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 (\u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc, \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c7\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03c6\u03af\u03bb\u03bf \u03c4\u03b7\u03c2 \u03ba\u03b1\u03cd\u03c3\u03b7\u03c2 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2: \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0391\u03b3\u03cd\u03bc\u03bd\u03b1\u03c3\u03c4\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u03a0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, 25 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf\u03c5-\u03bc\u03ad\u03c4\u03c1\u03b9\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u039a\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 30\u201345 \u03b4\u03b5\u03c5\u03c4.: squats 10, shoulders 10, lunges 8\/\u03c0\u03cc\u03b4\u03b9, \u03ac\u03c1\u03c3\u03b7 \u03b9\u03c3\u03c7\u03af\u03bf\u03c5 12, \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 20 \u03b4\u03b5\u03c5\u03c4.<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, 30 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u0394\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b5\u03c1\u03c0\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2\/\u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac: 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \/ 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 x 5\u20136<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u039a\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 2 \u03b3\u03cd\u03c1\u03bf\u03b9 (\u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7\u03bd \u03a4\u03c1\u03af\u03c4\u03b7, \u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7)<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1\/\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, 20 \u03bb\u03b5\u03c0\u03c4\u03ac (\u03b5\u03bd\u03b5\u03c1\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7)<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae + \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae + 15 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0397\u03bc\u03ad\u03c1\u03b1<\/th><th>\u03a0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1<\/th><\/tr><\/thead><tbody><tr><td>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/td><td>\u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1, 35\u201340 \u03bb\u03b5\u03c0\u03c4\u03ac: 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2, 6 x 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \/ 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc, 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2<\/td><\/tr><tr><td>\u03a4\u03c1\u03af\u03c4\u03b7<\/td><td>\u039a\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 3 \u03b3\u03cd\u03c1\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7 30 \u03b4\u03b5\u03c5\u03c4.: goblet squat 15, shoulders 12, dumbbell lunges 10\/\u03c0\u03cc\u03b4\u03b9, hip lift 15, \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c3\u03af\u03b1 12\/\u03c0\u03bb\u03ac\u03b9, plank 30\u201340 \u03b4\u03b5\u03c5\u03c4.<\/td><\/tr><tr><td>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/td><td>\u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 + \u03c4\u03ad\u03bc\u03c0\u03bf, 40 \u03bb\u03b5\u03c0\u03c4\u03ac: 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7\u03c2, 8 x 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \/ 1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03b5\u03cd\u03ba\u03bf\u03bb\u03bf, 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2<\/td><\/tr><tr><td>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/td><td>\u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf, 25\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac: 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c4\u03b6\u03cc\u03ba\u03b9\u03bd\u03b3\u03ba \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7, 6 x 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b5\u03c1\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \/ 1,5 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc, 5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7<\/td><\/tr><tr><td>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/td><td>\u039a\u03c5\u03ba\u03bb\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, 3 \u03b3\u03cd\u03c1\u03bf\u03b9 (\u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7\u03bd \u03a4\u03c1\u03af\u03c4\u03b7, \u03bc\u03b7 \u03b4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bb\u03bb\u03ac\u03be\u03b5\u03c4\u03b5 \u03bc\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7)<\/td><\/tr><tr><td>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/td><td>\u0393\u03b9\u03cc\u03b3\u03ba\u03b1\/\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, 25\u201330 \u03bb\u03b5\u03c0\u03c4\u03ac<\/td><\/tr><tr><td>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/td><td>\u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae + \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1, 15\u201320 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae + 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039a\u03b1\u03bb\u03ae \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u039c\u03b1\u03c1\u03af\u03b1<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a5.\u0393.: \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b2\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc \u03ba\u03b1\u03b9 \u03c1\u03bf\u03cd\u03c7\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1. \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a4\u03b7\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1: \u03b8\u03b1 \u03b2\u03b1\u03c3\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u2014 \u03c4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0388\u03c1\u03b5\u03c5\u03bd\u03b1 \u2014 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03a0\u03bb\u03bf\u03ae\u03b3\u03b7\u03c3\u03b7: \u2022 \u0388\u03c1\u03b5\u03c5\u03bd\u03b1: \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u2022 \u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03a7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7 \u2022 \u039f\u03b4\u03b7\u03b3\u03cc\u03c2 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2022 \ud83c\udf3f \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03a5\u03b3\u03b5\u03af\u03b1\u03c2 \u2022 \ud83d\udcaa \u0391\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7 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