{"id":21798,"date":"2026-04-01T18:46:58","date_gmt":"2026-04-01T18:46:58","guid":{"rendered":"https:\/\/tenniszografou.gr\/?p=21798"},"modified":"2026-04-01T18:50:14","modified_gmt":"2026-04-01T18:50:14","slug":"%cf%80%cf%81%cf%8c%ce%bb%ce%b7%cf%88%ce%b7-%cf%84%cf%81%ce%b1%cf%85%ce%bc%ce%b1%cf%84%ce%b9%cf%83%ce%bc%cf%8e%ce%bd-%cf%83%cf%84%ce%bf-%cf%84%ce%ad%ce%bd%ce%b9%cf%82","status":"publish","type":"post","link":"https:\/\/tenniszografou.gr\/?p=21798","title":{"rendered":"\u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03c3\u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2."},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\u0397 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03c3\u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03c4\u03bf \u03ac\u03b8\u03bb\u03b7\u03bc\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1\/\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7\u03c2. \u0394\u03b5\u03c2 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03ad\u03be\u03b5\u03b9\u03c2:<\/div>
\ud83c\udfc3\u200d\u2642\ufe0f \u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7 (\u03a0\u039f\u039b\u03a5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc)<\/div>
\u03a0\u03c1\u03b9\u03bd \u03bc\u03c0\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b3\u03ae\u03c0\u03b5\u03b4\u03bf:<\/div>
5\u201310 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03ae \u03c3\u03c7\u03bf\u03b9\u03bd\u03ac\u03ba\u03b9<\/div>
\u0394\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (\u03cc\u03c7\u03b9 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae)<\/div>
\u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03ce\u03bc\u03bf\u03c5\u03c2, \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03af\u03b1<\/div>
\ud83d\udc49 \u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b3\u03b9\u03b1 \u03b8\u03bb\u03ac\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bd\u03bf\u03bd\u03c4\u03af\u03c4\u03b9\u03b4\u03b5\u03c2.<\/div>
\ud83d\udcaa \u0395\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/div>
\u03a4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u2014 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc \u03c3\u03ce\u03bc\u03b1:<\/div>
\u039a\u03bf\u03c1\u03bc\u03cc\u03c2 (planks, Russian twists)<\/div>
\u03a0\u03cc\u03b4\u03b9\u03b1 (squats, lunges)<\/div>
\u038f\u03bc\u03bf\u03b9 & \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2 (\u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1, \u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac \u03b2\u03ac\u03c1\u03b7)<\/div>
\u00a0<\/div>
\ud83d\udc49 \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c1\u03c1\u03cc\u03c6\u03b7\u03c3\u03b7 \u03ba\u03c1\u03b1\u03b4\u03b1\u03c3\u03bc\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03b1\u03c1\u03b8\u03c1\u03ce\u03c3\u03b5\u03b9\u03c2.<\/div>
\ud83c\udfbe \u03a3\u03c9\u03c3\u03c4\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03c3\u03c4\u03bf \u03c4\u03b5\u03bd\u03bd\u03b9\u03c2.<\/div>
\u039a\u03b1\u03ba\u03ae \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae = \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af:<\/div>
\u039c\u03ac\u03b8\u03b5 \u03c3\u03c9\u03c3\u03c4\u03cc \u03c3\u03b5\u03c1\u03b2\u03af\u03c2 \u03ba\u03b1\u03b9 forehand\/backhand<\/div>
\u0391\u03c0\u03cc\u03c6\u03c5\u03b3\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c7\u03c1\u03ae\u03c3\u03b7 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd<\/div>
\u0394\u03bf\u03cd\u03bb\u03b5\u03c8\u03b5 \u03bc\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03b1\u03bd \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9<\/div>
\ud83d\udc49 \u03a0\u03bf\u03bb\u03cd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u201ctennis elbow\u201d (\u03b5\u03c0\u03b9\u03ba\u03bf\u03bd\u03b4\u03c5\u03bb\u03af\u03c4\u03b9\u03b4\u03b1).<\/div>
\ud83d\udc5f \u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03bf\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 – \u03c1\u03b1\u03ba\u03ad\u03c4\u03b1<\/div>
\u00a0<\/div>
\u03a0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03b3\u03b9\u03b1 \u03c4\u03ad\u03bd\u03b9\u03c2 (\u03cc\u03c7\u03b9 running)<\/div>
\u03a1\u03b1\u03ba\u03ad\u03c4\u03b1 \u03c3\u03c9\u03c3\u03c4\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 & grip<\/div>
\u039a\u03b1\u03c4\u03ac\u03bb\u03bb\u03b7\u03bb\u03b7 \u03c4\u03ac\u03c3\u03b7 \u03c7\u03bf\u03c1\u03b4\u03ce\u03bd<\/div>
\ud83d\udc49 \u039b\u03ac\u03b8\u03bf\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2 = \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7 \u03c3\u03b5 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2\u00a0<\/div>
\ud83e\uddd8\u200d\u2642\ufe0f \u0391\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 & \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2<\/div>
\u039c\u03b5\u03c4\u03ac \u03c4\u03bf \u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9:<\/div>
\u03a3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (\u03b9\u03b4\u03af\u03c9\u03c2 \u03c3\u03b5 \u03c0\u03cc\u03b4\u03b9\u03b1, \u03ce\u03bc\u03bf\u03c5\u03c2, \u03c0\u03bb\u03ac\u03c4\u03b7)<\/div>
Foam rolling \u03b1\u03bd \u03ad\u03c7\u03b5\u03b9\u03c2<\/div>
\u0395\u03bb\u03b1\u03c6\u03c1\u03cd \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03bc\u03b1\u00a0<\/div>
\ud83d\udc49 \u0392\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1\u03c2.<\/div>
\u23f3 \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c6\u03cc\u03c1\u03c4\u03bf\u03c5<\/div>
\u039c\u03b7\u03bd \u03c0\u03b1\u03af\u03b6\u03b5\u03b9\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03c3\u03c5\u03c7\u03bd\u03ac \u03c7\u03c9\u03c1\u03af\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7<\/div>
\u0391\u03cd\u03be\u03b7\u03c3\u03b5 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac<\/div>
\u0386\u03ba\u03bf\u03c5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 (\u03c0\u03cc\u03bd\u03bf\u03c2 \u2260 \u03b1\u03b3\u03bd\u03cc\u03b7\u03c3\u03b7)<\/div>
\u26a0\ufe0f \u03a3\u03c5\u03c7\u03bd\u03bf\u03af \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03af \u03c3\u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2<\/div>
Tennis elbow (\u03b1\u03b3\u03ba\u03ce\u03bd\u03b1\u03c2)<\/div>
\u03a4\u03b5\u03bd\u03bf\u03bd\u03c4\u03af\u03c4\u03b9\u03b4\u03b1 \u03ce\u03bc\u03bf\u03c5<\/div>
\u0394\u03b9\u03b1\u03c3\u03c4\u03c1\u03ad\u03bc\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c3\u03c4\u03c1\u03b1\u03b3\u03ac\u03bb\u03bf\u03c5<\/div>
\u03a0\u03cc\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf (\u03bb\u03cc\u03b3\u03c9 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03c9\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ce\u03bd \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7\u03c2)<\/div>
\ud83d\udca1 Bonus tip<\/div>
\u0391\u03bd \u03bd\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 \u03b5\u03c0\u03af\u03bc\u03bf\u03bd\u03bf \u03c0\u03cc\u03bd\u03bf:<\/div>
\u039c\u03b7\u03bd \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03b9\u03c2 \u03c4\u03bf \u03c0\u03b1\u03b9\u03c7\u03bd\u03af\u03b4\u03b9<\/div>
\u0392\u03ac\u03bb\u03b5 \u03c0\u03ac\u03b3\u03bf<\/div>
\u0391\u03bd \u03b5\u03c0\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9, \u03b4\u03b5\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae<\/div><\/div><\/div><\/div><\/div><\/div><\/div>
\u00a0<\/div>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":21344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"\n\u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03c3\u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2. - Tennis Zografou<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tenniszografou.gr\/?p=21798\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd \u03c3\u03c4\u03bf \u03c4\u03ad\u03bd\u03b9\u03c2. - 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