{"id":622,"date":"2016-03-18T22:47:25","date_gmt":"2016-03-18T20:47:25","guid":{"rendered":"http:\/\/www.nopainjustgain.gr\/?p=622"},"modified":"2016-03-31T22:52:53","modified_gmt":"2016-03-31T19:52:53","slug":"plank-%cf%83%ce%b1%ce%bd%ce%af%ce%b4%ce%b1-10-%ce%b4%cf%85%ce%bd%ce%b1%ce%bc%ce%b9%ce%ba%ce%ad%cf%82-%cf%80%ce%b1%cf%81%ce%b1%ce%bb%ce%bb%ce%b1%ce%b3%ce%ad%cf%82-%ce%b3%ce%b9%ce%b1-%ce%b9%cf%83%cf%87","status":"publish","type":"post","link":"http:\/\/www.nopainjustgain.gr\/?p=622","title":{"rendered":"Plank-\u03a3\u03b1\u03bd\u03af\u03b4\u03b1: 10 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03ba\u03bf\u03c1\u03bc\u03cc"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/03\/power-of-the-plank.jpg\" rel=\"attachment wp-att-623\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-623\" src=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/03\/power-of-the-plank.jpg\" alt=\"power-of-the-plank\" width=\"660\" height=\"330\" srcset=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/03\/power-of-the-plank.jpg 660w, http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/03\/power-of-the-plank-300x150.jpg 300w, http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/03\/power-of-the-plank-500x250.jpg 500w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03c9\u03bd \u03bc\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c4\u03b1 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 ,\u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2. \u0397 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03bc\u03c9\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2, <!--more-->\u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1-plank.<br \/>\n\u039f \u03bb\u03cc\u03b3\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03ba\u03b1\u03c4\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03ae \u03c4\u03b7\u03c2, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03ac \u03bc\u03b1\u03c2 \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c3\u03c4\u03ae\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03bc\u03b1\u03c2, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03bf \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03bc\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf.<br \/>\n\u039a\u03b1\u03b8\u03b9\u03b5\u03c1\u03ce\u03c3\u03c4\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac. \u0394\u03b5\u03af\u03c4\u03b5 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03ad\u03c1\u03b5\u03b9\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03ae \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2<\/p>\n<p style=\"text-align: center;\"><strong>\u0394\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b1\u03c2<\/strong> \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2013\u03c3\u03b1\u03bd\u03af\u03b4\u03b1: \u03a3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9:<\/p>\n<p style=\"text-align: center;\">1. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b3\u03c9\u03bd\u03af\u03b1 90\u03bf \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b5\u03c6\u03ac\u03c0\u03c4\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.\u03a3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03c0\u03ad\u03bb\u03bc\u03b1\u03c4\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c6\u03c9\u03c4\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03cc\u03c3\u03bf \u03c0\u03b9\u03bf \u03c0\u03bf\u03bb\u03cd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5. \u03a4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1.<br \/>\n<img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/RollingPlank.jpg\" alt=\"RollingPlank\" \/><\/p>\n<p style=\"text-align: center;\">2. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2. \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03ac\u03bb\u03bb\u03bf \u03c7\u03ad\u03c1\u03b9<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/0905posterplankarmlift.jpg\" alt=\"0905posterplankarmlift\" width=\"538\" height=\"538\" \/><\/p>\n<p style=\"text-align: center;\">\u0391\u03c0\u03cc \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03bc\u03cc\u03bd\u03bf \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/backlegbridgelift.jpg\" alt=\"backlegbridgelift\" \/><\/p>\n<p style=\"text-align: center;\">\u0394\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd-\u03c7\u03b5\u03c1\u03b9\u03bf\u03cd<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/slojnayaplanka.jpg\" alt=\"slojnayaplanka\" width=\"436\" height=\"317\" \/><\/p>\n<p style=\"text-align: center;\">3. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03b1\u03bc\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2.<\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/2.jpg\" alt=\"2\" width=\"515\" height=\"159\" \/><\/p>\n<p style=\"text-align: center;\">4. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03bb\u03c5\u03b3\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03cc\u03b4\u03b9 \u03c3\u03b1\u03c2 \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9.,<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/0906crossbodymtnclimber_preview.jpg\" alt=\"0906crossbodymtnclimber preview\" \/><br \/>\n5. \u039c\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03b1\u03c2 \u03b5\u03c0\u03ac\u03bd\u03c9 \u03bc\u03b5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd<br \/>\n<img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/0609_plank_pushups.jpg\" alt=\"0609 plank pushups\" \/><br \/>\n6. \u03a3\u03c4\u03b7\u03c1\u03b9\u03c7\u03c4\u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c7\u03ad\u03c1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1 \u03bd\u03b1 \u03c3\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03cd\u03c8\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03ce\u03bc\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b5\u03c5\u03b8\u03c5\u03b3\u03c1\u03ac\u03bc\u03bc\u03b9\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c0\u03bb\u03ac\u03b9. \u039f\u03b4\u03b7\u03b3\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b8\u03ad\u03c3\u03b7. \u03a4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9.<br \/>\n<img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/abdominal_exercise_core_training.jpg\" alt=\"abdominal exercise core training\" \/><\/p>\n<p style=\"text-align: center;\">7. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c4\u03bf \u03c7\u03ad\u03c1\u03b9 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03c0\u03bb\u03b1\u03ca\u03bd\u03ae \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/sideplank.jpg\" alt=\"sideplank\" \/><\/p>\n<p style=\"text-align: center;\">\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03ac\u03bb\u03bb\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03c0\u03ac\u03bd\u03c9 \u03c0\u03cc\u03b4\u03b9 \u03b5\u03bc\u03c0\u03c1\u03cc\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/plyo_side_plank.jpg\" alt=\"plyo side plank\" width=\"364\" height=\"225\" \/><br \/>\n\u039c\u03b9\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b1\u03c0\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u039c\u03ad\u03b9\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03af\u03b4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03ad\u03c1\u03c4\u03b5 \u03c4\u03bf \u03ba\u03ac\u03c4\u03c9 \u03c0\u03cc\u03b4\u03b9 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b2\u03bb\u03ad\u03c0\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c6\u03c9\u03c4\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/1101sideplankknee.jpg\" alt=\"1101sideplankknee\" \/><br \/>\n8. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7 \u03c0\u03bb\u03b1\u03ca\u03bd\u03ae \u03b8\u03ad\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03bf \u03c7\u03ad\u03c1\u03b9 \u03b5\u03c0\u03ac\u03bd\u03c9. \u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf \u03c7\u03ad\u03c1\u03b9 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03bc\u03cc \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/sideplankrotation.jpg\" alt=\"sideplankrotation\" \/><br \/>\n9. \u039e\u03b1\u03c0\u03bb\u03ce\u03c3\u03c4\u03b5 \u03b1\u03bd\u03ac\u03c3\u03ba\u03b5\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2. \u03a4\u03b5\u03bd\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b7 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03bc\u03b5 \u03c4\u03b1 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03c3\u03b1\u03c2 \u03c4\u03b5\u03bd\u03c4\u03c9\u03bc\u03ad\u03bd\u03b1. \u039c\u03b5\u03af\u03bd\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b8\u03ad\u03c3\u03b7 \u03cc\u03c3\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/boyuzatmahareketleri1omuzlar.jpg\" alt=\"boyuzatmahareketleri1omuzlar\" \/><\/p>\n<p style=\"text-align: center;\">10. \u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7 \u03ba\u03ac\u03bd\u03c4\u03b5 \u03ac\u03c1\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03bf\u03cd \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c7\u03b1\u03bb\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.syrosrunners.gr\/images\/plank-sanida\/reverseplanklegraise19042012de.jpg\" alt=\"reverseplanklegraise19042012de\" width=\"385\" height=\"289\" \/><\/p>\n<p style=\"text-align: center;\">\n\u039a\u03b1\u03bb\u03ae \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/p>\n<p style=\"text-align: center;\">\u039d\u03af\u03ba\u03b7 \u039c\u03c0\u03b9\u03c4\u03c3\u03ce\u03c1\u03b7<br \/>\n\u039a\u03b1\u03b8\u03b7\u03b3\u03ae\u03c4\u03c1\u03b9\u03b1 \u03a6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u0391\u03b3\u03c9\u03b3\u03ae\u03c2<\/p>\n<p style=\"text-align: center;\">\u03c0\u03b7\u03b3\u03ae : <a href=\"http:\/\/www.runningnews.gr\/item.php?id=20517\" target=\"_blank\">runningnews.gr<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae \u03c4\u03c9\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03c9\u03bd \u03bc\u03b1\u03c2 \u03bc\u03b5 \u03c0\u03b9\u03bf \u03b4\u03b7\u03bc\u03bf\u03c6\u03b9\u03bb\u03b5\u03af\u03c2 \u03c4\u03b1 \u03c1\u03bf\u03ba\u03b1\u03bd\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 ,\u03c4\u03b9\u03c2 \u03ba\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03ac\u03bb\u03bb\u03b5\u03c2. \u0397 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03cc\u03bc\u03c9\u03c2 \u03c3\u03cd\u03bc\u03c6\u03c9\u03bd\u03b1 \u03bc\u03b5 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