{"id":2391,"date":"2020-03-06T12:16:45","date_gmt":"2020-03-06T10:16:45","guid":{"rendered":"https:\/\/one2onediet.com.cy\/?p=2391"},"modified":"2020-05-07T16:29:04","modified_gmt":"2020-05-07T13:29:04","slug":"30-day-plank-challenge","status":"publish","type":"post","link":"https:\/\/one2onediet.com.cy\/el\/30-day-plank-challenge\/","title":{"rendered":"\u03a0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 30 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2391\" class=\"elementor elementor-2391\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48da54f8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48da54f8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5cf3b3fe\" data-id=\"5cf3b3fe\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5b20522 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b20522\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-4d5e886\" data-id=\"4d5e886\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2ac2487 elementor-widget elementor-widget-image\" data-id=\"2ac2487\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"845\" height=\"560\" src=\"https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge.jpg\" class=\"attachment-full size-full wp-image-2393\" alt=\"\" srcset=\"https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge.jpg 845w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-600x398.jpg 600w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-300x199.jpg 300w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-768x509.jpg 768w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-96x64.jpg 96w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-42x28.jpg 42w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Jade-Plan-Challenge-60x40.jpg 60w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40804e9 elementor-widget elementor-widget-spacer\" data-id=\"40804e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-482177a elementor-widget elementor-widget-spacer\" data-id=\"482177a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e8fc741 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e8fc741\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dbd9174\" data-id=\"dbd9174\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-0d887c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0d887c7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-76a5154\" data-id=\"76a5154\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6b3ac2e elementor-widget elementor-widget-heading\" data-id=\"6b3ac2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u03a0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 30 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55668e0 elementor-widget elementor-widget-text-editor\" data-id=\"55668e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u0397 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 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\u03b1\u03bb\u03bb\u03ac \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03b7\u03c2 The 1:1 Diet \u03ba\u03b1\u03c4\u03b1\u03bb\u03b1\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b1\u03bd \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae, \u03ad\u03c4\u03c3\u03b9 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b1\u03bc\u03b5 \u03c4\u03b7\u03bd \u03a0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 30 \u0397\u03bc\u03b5\u03c1\u03ce\u03bd  \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u00ab\u03b5\u03b9\u03b4\u03b9\u03ba\u03cc \u03c4\u03b7\u03c2 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2\u00bb.<\/p><p>\u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c4\u03ac\u03b4\u03b9\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03c4\u03b5 \u03b1\u03c0\u03cc \u03b1\u03c1\u03c7\u03ac\u03c1\u03b9\u03bf\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c2. \u0391\u03c6\u03bf\u03cd \u03ba\u03b1\u03c4\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03c4\u03ac\u03b4\u03b9\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b5\u03b2\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd 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\u03bc\u03b5 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1, \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c9\u03c3\u03c4\u03ac. \u0395\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1 \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03b1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b1\u03c0\u2019 \u03cc\u03c4\u03b9 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c3\u03b5 \u03ba\u03b1\u03ba\u03ae \u03c3\u03c4\u03ac\u03c3\u03b7.<\/p><p>\u0395\u03ba\u03c4\u03c5\u03c0\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c5\u03c0\u03ad\u03c1\u03bf\u03c7\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf \u03bc\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03c4\u03bf \u03c8\u03c5\u03b3\u03b5\u03af\u03bf \/ \u03c3\u03c4\u03bf \u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03cc \u03c3\u03b1\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03c5\u03c0\u03b5\u03bd\u03b8\u03c5\u03bc\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03ba\u03bb\u03b7\u03c3\u03b7 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03ad\u03c1\u03b1.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c558d1 elementor-widget elementor-widget-image\" data-id=\"5c558d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"648\" height=\"912\" src=\"https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image.png\" class=\"attachment-large size-large wp-image-2397\" alt=\"\" srcset=\"https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image.png 648w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image-600x844.png 600w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image-213x300.png 213w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image-68x96.png 68w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image-30x42.png 30w, https:\/\/one2onediet.com.cy\/wp-content\/uploads\/2020\/03\/Plank-Challenge-Image-43x60.png 43w\" sizes=\"(max-width: 648px) 100vw, 648px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>The plank is one of the best exercises that you can do 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