{"id":1089,"date":"2018-05-10T07:04:06","date_gmt":"2018-05-10T07:04:06","guid":{"rendered":"http:\/\/fitnessblossom.b-labs.gr-old\/?p=1089"},"modified":"2024-08-05T07:24:20","modified_gmt":"2024-08-05T07:24:20","slug":"foam-rolling-pote-pou-ofelei","status":"publish","type":"post","link":"https:\/\/fitnessblossom.com\/el\/2018\/05\/10\/foam-rolling-pote-pou-ofelei\/","title":{"rendered":"Foam rolling: \u03a0\u03cc\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2, \u03c0\u03cc\u03c3\u03b7 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03ac \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7"},"content":{"rendered":"<h4>Foam rolling: \u03a0\u03cc\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2, \u03c0\u03cc\u03c3\u03b7 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03ac \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7<\/h4>\n<p class=\"slab\">\u03a4\u03bf Foam rolling \u03c3\u03c5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03ad\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03ac\u03c3\u03b7\u03bc\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u00ab\u03bf\u03c0\u03bb\u03bf\u03c3\u03c4\u03ac\u03c3\u03b9\u03bf\u00bb \u03c4\u03c9\u03bd \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03c9\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 . \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9, \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac, \u03c4\u03bf foam rolling \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2;<\/p>\n<h2>\u03a0\u03bf\u03cd \u03c9\u03c6\u03b5\u03bb\u03b5\u03af<\/h2>\n<p><strong>1. \u03a4\u03bf foam rolling \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03b5\u03c0\u03af\u03c0\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong><\/p>\n<p>\u0393\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03ba\u03cc\u03c3\u03bc\u03bf, \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b7, \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03c4\u03bf \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ae! \u03a4\u03bf foam rolling \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03ba\u03b1\u03bd\u03b5\u03af\u03c2 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03ae \u03c4\u03bf\u03c5.<\/p>\n<p>\u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03c0\u03c9\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b1\u03bd 20 \u03bb\u03b5\u03c0\u03c4\u03ac foam rolling 3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2 (\u03ba\u03b1\u03c4\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03bd \u03bc\u03b5\u03c4\u03ac, 24 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac, 48 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac), \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03af\u03b1\u03c3\u03b1\u03bd \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c5\u03bd\u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03ba\u03ac\u03bd\u03b1\u03bd\u03b5.<\/p>\n<p><!--more--><\/p>\n<p><strong>2. To foam rolling \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c0\u03b9\u03b1\u03c3\u03c4\u03b5\u03af\u03c2 \u03c0\u03bf\u03bb\u03cd \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong><\/p>\n<p>\u038c\u03c4\u03b1\u03bd \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03af\u03c0\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9\u03c1\u03cc \u03bd\u03b1 \u03b1\u03c3\u03ba\u03b7\u03b8\u03bf\u03cd\u03bc\u03b5, \u03ad\u03bd\u03b1\u03c2 \u03b1\u03bd\u03b1\u03c3\u03c4\u03b1\u03bb\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c3\u03ba\u03b5\u03c6\u03b8\u03bf\u03cd\u03bc\u03b5 \u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03be\u03b1\u03bd\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03b9\u03ac\u03c3\u03b9\u03bc\u03bf \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bd\u03b9\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5.<\/p>\n<p>\u038a\u03c3\u03c9\u03c2 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03b2\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bd\u03b1 \u03b1\u03bd\u03b5\u03b2\u03b5\u03af\u03c2 \u03bc\u03b9\u03b1 \u03c3\u03ba\u03ac\u03bb\u03b1 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, \u03ae \u03c4\u03bf \u03bd\u03b1 \u03bc\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03ad\u03c3\u03b5\u03b9\u03c2 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03c4\u03b7 \u03bc\u03c0\u03bb\u03bf\u03cd\u03b6\u03b1 \u03c3\u03bf\u03c5 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/p>\n<p>\u0397 \u03af\u03b4\u03b9\u03b1 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03bb\u03ad\u03b5\u03b9 \u03c0\u03c9\u03c2 \u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b1\u03bd \u03c4\u03bf \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf \u03c4\u03bf\u03c5 foam rolling \u03b5\u03af\u03c7\u03b1\u03bd \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 DOMS (delayed onset muscle soreness) \u03c7\u03ac\u03c1\u03b7 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc. \u038c\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b4\u03b5\u03bd \u03c0\u03b9\u03ac\u03c3\u03c4\u03b7\u03ba\u03b1\u03bd \u03c4\u03cc\u03c3\u03bf \u03cc\u03c3\u03bf \u03bf\u03b9 \u03c3\u03c5\u03bd\u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c4\u03bf\u03c5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c0\u03b1\u03c1\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b1\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2, \u03ad\u03c0\u03b5\u03b9\u03c4\u03b1 \u03b1\u03c0\u03cc 20 \u03bb\u03b5\u03c0\u03c4\u03ac foam rolling.<\/p>\n<p><strong>3. \u0392\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2<\/strong><\/p>\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b3\u03bd\u03ce\u03c1\u03b9\u03b6\u03b5\u03c2 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03bd\u03b1 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 self-myofascial release (SMR) \u03bc\u03b5 \u03c4\u03bf <a href=\"http:\/\/www.physiomart.gr\/\" target=\"_blank\" rel=\"noopener noreferrer\">foam roller<\/a> \u03c3\u03b5 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03cd\u03b5\u03c2, \u03c4\u03ad\u03bd\u03bf\u03bd\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03bb\u03b1\u03ba\u03bf\u03cd\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2. \u0393\u03bd\u03ce\u03c1\u03b9\u03b6\u03b5\u03c2, \u03cc\u03bc\u03c9\u03c2, \u03cc\u03c4\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2; \u039a\u03b9 \u03cc\u03bc\u03c9\u03c2, \u03c4\u03bf foam rolling \u03b1\u03c0\u03bf\u03b4\u03b5\u03b4\u03b5\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c1\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03ae \u03c3\u03ba\u03bb\u03b7\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b5\u03bd\u03b4\u03bf\u03b8\u03b7\u03bb\u03b9\u03b1\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1.<\/p>\n<p><strong>4. \u0392\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03c0\u03b9\u03b4\u03cc\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2<\/strong><\/p>\n<p>\u039c\u03b5 \u03c4\u03bf foam rolling \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b5\u03cd\u03c1\u03bf\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03ae\u03c2 \u03bc\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03c4\u03bf\u03cd\u03bc\u03b5 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03b6\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2. \u03a4\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bd\u03b1 \u03b6\u03b7\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2;<\/p>\n<p><strong>5. \u039a\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ac\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03af\u03c4\u03b9\u03b4\u03b1<br \/>\n<\/strong><\/p>\n<p>\u0397 \u03bc\u03ac\u03bb\u03b1\u03be\u03b7 \u03bc\u03b5 \u03c4\u03bf roller \u03c0\u03b1\u03c1\u03ad\u03c7\u03b5\u03b9, \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1, \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03ae \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03af\u03c4\u03b9\u03b4\u03b1\u03c2. \u039f\u03b9 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 foam rolling \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03bd\u03b1 \u03b4\u03bf\u03c5\u03bb\u03ad\u03c8\u03b5\u03b9\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03bf\u03c5, \u03ba\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03b1\u03c3\u03ac\u03b6 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c1\u03bf\u03ae \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c1\u03bf\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03bb\u03b5\u03bc\u03c6\u03b9\u03ba\u03bf\u03cd \u03c5\u03b3\u03c1\u03bf\u03cd \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03b2\u03bb\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2. \u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03b5 \u03ad\u03bd\u03b1 foam roller \u03bc\u03b5 \u03b4\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 \u03bc\u03cc\u03bd\u03b7 \u03c3\u03bf\u03c5 deep tissue massage! \u0388\u03c4\u03c3\u03b9 \u03b1\u03c0\u03bf\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03ac\u03c2 \u03c4\u03b7\u03bd \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03af\u03c4\u03b9\u03b4\u03b1!<\/p>\n<p><a href=\"http:\/\/fitnessblossom.b-labs.gr\/wp-content\/uploads\/2018\/05\/CK1W7991-600x400-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1092 size-full\" src=\"http:\/\/fitnessblossom.b-labs.gr\/wp-content\/uploads\/2018\/05\/CK1W7991-600x400-1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/fitnessblossom.com\/wp-content\/uploads\/2018\/05\/CK1W7991-600x400-1.jpg 600w, https:\/\/fitnessblossom.com\/wp-content\/uploads\/2018\/05\/CK1W7991-600x400-1-300x200.jpg 300w, https:\/\/fitnessblossom.com\/wp-content\/uploads\/2018\/05\/CK1W7991-600x400-1-370x247.jpg 370w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2>\u03a4\u03b1 top tips \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc foam rolling<\/h2>\n<p><strong>1. \u0394\u03b9\u03ac\u03bb\u03b5\u03be\u03b5 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf <a href=\"http:\/\/www.physiomart.gr\/\" target=\"_blank\" rel=\"noopener noreferrer\">foam roller<\/a><\/strong><\/p>\n<p>\u03a4\u03b1 foam roller \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03c0\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03b1 \u03b2\u03c1\u03b5\u03b9\u03c2 \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03bb\u03b7\u03b8\u03ce\u03c1\u03b1 \u03c3\u03c7\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd, \u03c0\u03c5\u03ba\u03bd\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c6\u03b1\u03bd\u03b5\u03b9\u03ce\u03bd, \u03b1\u03c0\u03cc \u03bb\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03bb\u03b1\u03ba\u03ac, \u03ad\u03c9\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03b1\u03bd\u03ac\u03b3\u03bb\u03c5\u03c6\u03b5\u03c2 \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b5\u03c2. \u03a4\u03b1 \u03c0\u03b9\u03bf \u03c0\u03c1\u03bf\u03b7\u03b3\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b5\u03c7\u03bd\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b4\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7.<\/p>\n<p>\u0395\u03ac\u03bd \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2 \u03be\u03b1\u03bd\u03b1\u03ba\u03ac\u03bd\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c4\u03b5\u03af\u03bd\u03c9 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03c0\u03b9\u03bf \u03c6\u03b1\u03c1\u03b4\u03cd, \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b1\u03bb\u03b1\u03ba\u03cc \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03bb\u03b5\u03af\u03b1 \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1. \u038c\u03c3\u03bf \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03c3\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b5\u03be\u03b5\u03c1\u03b5\u03c5\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03c3\u03c7\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03ba\u03bb\u03b7\u03c1\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf \u03bc\u03b5 \u03b4\u03cc\u03bd\u03b7\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf <a href=\"https:\/\/www.physiomart.gr\" target=\"_blank\" rel=\"noopener noreferrer\">Tratac\u00ae,<\/a> \u03b3\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/p>\n<p><strong>2. \u039c\u03b7\u03bd \u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03bd\u03b5\u03b9\u03c2<\/strong><\/p>\n<p>\u03a4\u03bf foam roller \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03bf \u03ba\u03b1\u03b9 \u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2! \u0391\u03c2 \u03bc\u03b7 \u03c4\u03bf \u03be\u03b5\u03c7\u03bd\u03ac\u03bc\u03b5, \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03c1\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b1\u03c4\u03b5\u03bb\u03b5\u03af\u03c9\u03c4\u03b5\u03c2 \u03ce\u03c1\u03b5\u03c2 foam rolling \u03b3\u03b9\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac\u03c2 \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1\u03c4\u03af \u03ad\u03c4\u03c3\u03b9 \u03b8\u03b1 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03bd\u03cc\u03b7\u03bc\u03b1. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03ad \u03c4\u03bf \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1.<\/p>\n<p><strong>3. \u0388\u03bc\u03bc\u03b5\u03c3\u03b7 \u03c3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03bd \u03bc\u03b5\u03c3\u03c9 \u03bc\u03b1\u03c3\u03ac\u03b6 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c6\u03b5\u03c1\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae\u03c2<\/strong><\/p>\n<p>\u039c\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03c9 \u03b4\u03b9\u03b1\u03b2\u03ac\u03c3\u03b5\u03b9 \u03c0\u03bf\u03c4\u03ad \u03ae\u03c4\u03b1\u03bd \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b1\u03c3\u03ac\u03b6 \u03c0\u03b5\u03c1\u03b9\u03c6\u03b5\u03c1\u03b5\u03b9\u03b1\u03ba\u03ac \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03b2\u03bb\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ce\u03bd.<br \/>\n\u03a0.\u03c7. \u03a0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf; \u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03b5 \u03c4\u03bf foam rolling \u03c3\u03c4\u03b9\u03c2 \u03b3\u03ac\u03bc\u03c0\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b3\u03bf\u03c6\u03bf\u03cd\u03c2 \u03c3\u03bf\u03c5. \u03a3\u03c6\u03b9\u03c7\u03c4\u03cc\u03c2 \u03ce\u03bc\u03bf\u03c2; \u0394\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03b5 foam rolling \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b4\u03b5\u03bb\u03c4\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03c3\u03bf\u03c5.<\/p>\n<p>\u03a3\u03c5\u03c7\u03bd\u03ac, \u03cc\u03c4\u03b1\u03bd \u03bf\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9, \u03b7 \u03c3\u03ba\u03ad\u03c8\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03c5\u03bb\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c3\u03c4\u03b9\u03ac\u03c3\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae. \u039f\u03b9 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af \u03b5\u03af\u03bd\u03b1\u03b9, \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2, \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03c9\u03bd \u03b5\u03b3\u03b3\u03b5\u03bd\u03ce\u03bd \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd.<\/p>\n<p><strong>4. \u03a3\u03b9\u03b3\u03ac \u03c3\u03b9\u03b3\u03ac!<\/strong><\/p>\n<p>\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03c3\u03c9\u03c3\u03c4\u03ac \u03c4\u03bf foam rolling \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae. \u0391\u03c6\u03b9\u03ad\u03c1\u03c9\u03c3\u03b5 \u03c7\u03c1\u03cc\u03bd\u03bf \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c1\u03b3\u03ac \u03cc\u03bb\u03bf \u03c4\u03bf \u03bc\u03c5 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf foam roller \u03b5\u03c0\u03b9\u03bc\u03ad\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u00ab\u03c0\u03bf\u03bd\u03b5\u03bc\u03ad\u03bd\u03b5\u03c2\u00bb \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ad\u03c2 20 \u2013 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1. \u039c\u03b7\u03bd \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc 2 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae, \u03b1\u03bb\u03bb\u03ac \u03bc\u03b7\u03bd \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03bf\u03cd\u03c4\u03b5 \u03c4\u03bf \u03c0\u03ad\u03c1\u03b1 \u03b4\u03ce\u03b8\u03b5 \u03c0\u03bf\u03c5 \u03b2\u03bb\u03ad\u03c0\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03c4\u03bf \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf.<\/p>\n<p><strong>5. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03ad \u03c4\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf workout \u03c3\u03bf\u03c5 \u03b3\u03b9\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7<\/strong><\/p>\n<p>\u0388\u03ba\u03b1\u03bd\u03b5\u03c2 \u03c4\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03ae \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03ce\u03c1\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03ad\u03c4\u03bf\u03b9\u03bc\u03b7 \u03bd\u03b1 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03c4\u03b7\u03bb\u03b5\u03cc\u03c1\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c3\u03bf\u03c5 \u03c3\u03b5\u03b9\u03c1\u03ac. \u0393\u03b9\u03b1\u03c4\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03c1\u03c0\u03ac\u03be\u03b5\u03b9\u03c2 \u03c4\u03bf foam roller \u03c3\u03bf\u03c5 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u03bb\u03af\u03b3\u03bf \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03c0\u03af \u03c4\u03b7 \u03b5\u03c5\u03ba\u03b1\u03b9\u03c1\u03af\u03b1; \u0398\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03bf\u03c5 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03ad\u03bb\u03b8\u03b5\u03b9, \u03b8\u03b1 \u03b1\u03bd\u03b1\u03ba\u03bf\u03c5\u03c6\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03bf\u03cd\u03bb\u03b5\u03c8\u03b1\u03bd \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03bb\u03ae \u03b1\u03b9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2.<\/p>\n<p><strong>\u03a4\u03b9 \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9\u03c2;\u00a0\u0391\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b5 \u03c4\u03b1 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 foam roller \u03c3\u03c4\u03bf <a href=\"http:\/\/www.physiomart.gr\/\" target=\"_blank\" rel=\"noopener noreferrer\">www.physiomart.gr<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Foam rolling: \u03a0\u03cc\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2, \u03c0\u03cc\u03c3\u03b7 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03ac \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03a4\u03bf Foam rolling \u03c3\u03c5\u03b3\u03ba\u03b1\u03c4\u03b1\u03bb\u03ad\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03ac\u03c3\u03b7\u03bc\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c3\u03c4\u03bf \u00ab\u03bf\u03c0\u03bb\u03bf\u03c3\u03c4\u03ac\u03c3\u03b9\u03bf\u00bb \u03c4\u03c9\u03bd \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03c9\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c0\u03af\u03c4\u03b9 . \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9, [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":8319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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