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(\u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03ba\u03b9\u03bb\u03ce\u03bd \u03ae\/\u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd).<\/li>\n<\/ol>\n<blockquote class=\"wp-embedded-content\" data-secret=\"7pC95oNK0J\"><p><a href=\"https:\/\/self.gr\/en\/arxi-ayksisis-epivarynsis-stin-askisi-me-antistaseis\/\">\u0397 \u0391\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u0391\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u0395\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u0391\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 &#8211; \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u0395\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c9\u03c3\u03c4\u03ac<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;\u0397 \u0391\u03c1\u03c7\u03ae \u03c4\u03b7\u03c2 \u0391\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u0395\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03b5 \u0391\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 &#8211; \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u0395\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c9\u03c3\u03c4\u03ac&#8221; &#8212; Self.gr - \u0392\u03c1\u03b5\u03c2 \u0393\u03b9\u03b1\u03c4\u03c1\u03cc, \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae \u03ba\u03b1\u03b9 \u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\" src=\"https:\/\/self.gr\/arxi-ayksisis-epivarynsis-stin-askisi-me-antistaseis\/embed\/#?secret=pz3y5aC0iV#?secret=7pC95oNK0J\" data-secret=\"7pC95oNK0J\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p><strong>\u0388\u03bd\u03b1 tip \u03b3\u03b9\u03b1 \u03c4\u03bf \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03c3\u03b5\u03c4 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03ba\u03ac\u03b8\u03b5 \u03ac\u03ba\u03c1\u03bf \u03be\u03b5\u03c7\u03c9\u03c1\u03b9\u03c3\u03c4\u03ac<\/strong><\/p>\n<p>\u039a\u03b1\u03b9 \u03c3&#8217; \u03b1\u03c5\u03c4\u03ae\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03bf \u03b5\u03ac\u03bd \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03bc\u03bf\u03bd\u03bf\u03b1\u03c1\u03b8\u03c1\u03b9\u03ba\u03ce\u03bd \u03ae \u03c0\u03bf\u03bb\u03c5\u03b1\u03c1\u03b8\u03c1\u03b9\u03ba\u03ce\u03bd 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class=\"wp-image-4517 size-medium alignnone\" src=\"https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-3-300x188.jpg\" alt=\"\" width=\"300\" height=\"188\" srcset=\"https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-3-300x188.jpg 300w, https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-3-18x12.jpg 18w, https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-3-150x94.jpg 150w, https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-3.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4514 size-full alignnone\" src=\"https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-4.jpg\" alt=\"\" width=\"350\" height=\"350\" srcset=\"https:\/\/self.gr\/wp-content\/uploads\/2023\/11\/\u0395\u0399\u039a\u039f\u039d\u0391-4.jpg 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\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b1\u03c2. \u0391\u03bd\u03ac\u03bb\u03bf\u03b3\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03b8\u03ad\u03c3\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf\u03b9 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b8\u03b1 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c5\u03b3\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03ac\u03bb\u03bb\u03bf\u03c5\u03c2 \u03b1\u03bb\u03bb\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03b4\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03ba\u03b5\u03b9\u03bc\u03ad\u03bd\u03bf\u03c5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c1\u03c1\u03ce\u03c3\u03b5\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03bc\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03c1\u03ce\u03c4\u03bf \u03c3\u03b5\u03c4 \u03bc\u03af\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ad\u03c9\u03c2 \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf.<\/p>\n<p>\u0392\u0399\u0392\u039b\u0399\u039f\u0393\u03a1\u0391\u03a6\u0399\u0391<\/p>\n<ol>\n<li>Grgic, J., Schoenfeld, BJ., Skrepnik, M., Davies, TB. &amp; Mikulic, P. (2018). Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Medicine, 48, 137\u2013151.<\/li>\n<li>Schoenfeld, BJ. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857-2872<\/li>\n<li>Schoenfeld, BJ., Pope, ZK., Benik, FM., Hester GM., Sellers, J., Nooner, JL., Schnaiter, JA., Bond-Williams, KE., Carter, AS., Ross, CL., Just, BL., Henselmans, M. &amp; Krieger, JW. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research, 30(7), 1805-1812<\/li>\n<li>Senna, GW., Willardson, JM., Scudese, E., Simao, R., Queiroz, C., Avelar, R. &amp; Martin Dantas, EH. (2016). Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads. Journal of Strength and Conditioning Research, 30(3), 710-716<\/li>\n<li>Villanueva, MG., Lane, CJ. &amp; Schroeder, ET. (2015) Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. European Journal of Applied Physiology, 115, 295\u2013308<\/li>\n<li>Willardson, JM. (2008). A Brief Review: How Much Rest between Sets? Strength and Conditioning Journal, 30(3), 44-50<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>\u039a\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03ad\u03c2\/\u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03c4\u03c1\u03bf\u03b9 \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03b9\u03c3\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2. \u03a0\u03b9\u03bf \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1 \u03b1\u03bd\u03b1\u03c6\u03b5\u03c1\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 : \u03a3\u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03c3\u03b5\u03c4\/\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \/\u03bc\u03c5\u03ca\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[430,269],"tags":[],"ygeia_nea":[],"_links":{"self":[{"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/posts\/4511"}],"collection":[{"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/comments?post=4511"}],"version-history":[{"count":6,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/posts\/4511\/revisions"}],"predecessor-version":[{"id":4522,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/posts\/4511\/revisions\/4522"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/media\/4519"}],"wp:attachment":[{"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/media?parent=4511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/categories?post=4511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/tags?post=4511"},{"taxonomy":"ygeia_nea","embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/ygeia_nea?post=4511"},{"taxonomy":"tags","embeddable":true,"href":"https:\/\/self.gr\/en\/wp-json\/wp\/v2\/tags?post=4511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}