the morning of a successful person begins with the right thoughts and useful actions. it is best to devote this time to your self-development, positive attitude, and working on yourself. the first hour after waking up is like a litmus test. how you spend it will be how your whole day goes. we will spend this morning with the master of sports.

international class in sports acrobatics by veronica nabokina, can you imagine, when you jump, do a somersault and open up, you understand that you should be caught, i can’t imagine, executions, this very scary, me too, it’s terribly scary , i wouldn’t trust it, but she just stood up, jumped and was like, well, look, choose bright orange carrots, the brighter they are, the more carotene they contain. we rotate our shoulders back, good circles, we warm up the shoulder joints well forward, the protein that people don’t get during the day can be compensated for with some kind of seafood and it will be very healthy. today we have an asian style breakfast, we will buy the freshest and best products in hypermarket. let's start with lemon. the shape of this

type of citrus can be round, oval, oblong, with an elongated stalk or tip. this is due to the variety of varieties and slight differences in taste . there should be no black dots or spots on the surface of a quality lemon, and the color of the fruit is usually white. the uniform color of the peel is not an indicator of ripeness, but its shine indicates that the fruit is fully ripe, and of course, pay attention to the smell of lemon, it should be natural, citrusy without any foreign impurities, choose greens, we need spinach, know that you should only buy fresh, elastic... bright

green ones, they should crunch when pressed, spinach withers quickly, so it’s better to buy that amount which should be used for food. if you still bought too much spinach, you can put it in a container with water in the refrigerator for 2 days, but remember that spinach cannot be stored longer, because there will be practically no beneficial properties left in it. spinach works well if frozen in this form, it can be stored for up to two months. next up is carrots. the first thing you should pay attention to when choosing is the shape. it can be oval, cylindrical, conical, but this does not affect the taste. next, we look at the size and weight of root vegetables. the ideal weight for a carrot is 150 g, while its length is approximately 15 cm and its diameter is the same. the wide part is 3-4 cm.

choose bright orange carrots; the brighter they are, the more carotene they contain. also, how can you determine the freshness of a fruit? one by one from the tops. she should be green. if it is brown and dry, then the carrots are not fresh. i choose. when choosing cucumbers, pay attention that they are not limp, too large or curved. the color should be even, green or dark green, depending on the variety. the petiole should be slightly lighter and firm when pressed. cucumbers can be smooth or pimply. the latter are the most delicious. the products have been selected, all that remains is. cook a breakfast of a champion,

veronica, good morning, glad to welcome you to my kitchen, hello! thank you for calling me, today we will cook the champion’s breakfast with you. veronica nabokina, international master of sports in sports acrobatics, multiple winner of the world and european championships in acrobatics , champion of the world cup stages, three-time bronze medalist of the first european games of 2015 in acrobatics, winner of the second european games of 2019 in acrobatics, winner of the second european games of 2019 in acrobatics, graduated from the belarusian state university of physical culture, specialty trainer in acrobatics, but today he prefers amateur sports, works as an instructor of group fitness programs, and is also involved in nutritionology, helping clients normalize their diet. tell me, what are you

and i going to cook today? today you and i will prepare a rather unusual breakfast, it will be in an asian style, it will be spring rolls with a sea cocktail. i love seafood so i can't wait to get started. great, to prepare an asian-style breakfast, first prepare special rice paper: you will also need a sea cocktail, 100 g for two servings will be enough. prepare 30 g of rice noodles, olive oil, a handful each of spinach and arugula, one carrot, cucumber, lemon, a couple of cloves of garlic and a little sweet and sour sauce. give me some instructions on where we should start? look, mash, now you take a cucumber and cut it as much as possible. thin slices, and i’ll cut the carrots in the same way, let ’s get started, oh, and in the meantime, tell me about your ideal morning, oh, the ideal morning is probably getting enough sleep, oh, good have breakfast, a delicious protein breakfast , do exercises, actually,

i don’t have any secrets, a simple ideal morning, that’s all, you said about exercises, are you doing some kind of intense exercise or so that the body is invigorated? no, no, i don’t like intensely in the morning, of course, something like that, you know, as slow, calm as possible, because the body sleeps, it’s very difficult to wake it up in the morning. to have a cheerful and productive day, start your morning with a smile and exercise. so, i 'll show you a small set of exercises for charging. we start with rotation. do smooth rotations in one direction, do about five times to the left, tilt the head, put your hand on

your head, it’s better to put the other hand behind your back and don’t put too much pressure on your head , good, changed, good, rotate your shoulders back, good circles, warm up well shoulder joints forward, put your hand on your belt , stretch your hand to the side, stretch out, do a good stretch from one side to the other, the hand stretches well, we feel how our lateral muscles are stretched. put the right one leg forward, we stretch our arms in front, with the crown of our head we stretch upward, and now we draw a semicircle with one hand, one, two, look behind the hand, we try to leave

the pelvis in place, okay, we changed sides, put the left leg forward, we continue with our hands in front of us, one, two . we place our feet shoulder-width apart, now we will bend forward with extensions behind our arms, we work only at the hip joint and bend forward, we stretch out behind our arms, the buttocks stretch back, the knees are slightly bent, they stretch out and rise, one more time, good, now they remain down and we are working. with our hands we bring our elbows to our body, exhale, we collect our shoulder blades and exhale, okay, we put our legs wider , we slide our hands along our hips, we lean forward and

stretch out behind our hands, we pull the back of our thighs, we stretched down, we put our hands on the floor, we stretched out our right the handle up, the left hand stretches well towards the ceiling, took themselves by the elbows and made a slight pulsation downwards. okay, let's assemble the legs with a round back, vertebra by vertebra, we go up. our exercise is over, have a nice day. veronique, you've only just recently i finished my professional career, but still sports acrobatics is a very interesting sport. let’s talk a little about this, but first of all , let’s explain to our tv viewers how sports acrobatics differs from artistic gymnastics.

we have many subspecies there, such as a female couple, a male couple, a funny one, where there is a boy and a girl, and there are also four men, where there are four guys, that’s what makes it different , in that we don’t work mainly, we don’t have that, that we have a log, timber, we we work only on the carpet, and we work together, for example, we climb on top of each other , make pyramids, or throw voltish, when we take the smallest one, throw it and catch it. when he does somersaults and something like that, why this particular sport?

and it happened, uh, for me, when i was at school, i came to the first grade, the gymnastics coach came to school and said: here you are, you, you, pointed at me to a couple of other people, and said: if you want, you can come to gymnastics and try it out, and gave us a business card and said: give it to your parents, i gave it to my mother, my mother... she says, yes, of course, it’s better than sitting at home, so why not, i went to gymnastics, trained there, probably for six months, then it was clear , that i will go up, and there they need smaller girls , the coach says, in principle, she is good at sports, but she seems to be not so small for gymnastics, so you can try acrobatics, and my parents sent me to acrobats, that’s how mine began sports career, although they just gave me away... it's for my health, everyone in the trio has their own task, their own function, tell us in more detail what you did, well

, look, since we work in a group of three and we are all different sizes, we naturally have some who are larger, some who are medium, and the top one, the smallest girl , i was the bottom and i was the main base that holds the pyramids there, because in the voltage we worked mainly , i was the middle one, we threw the top one together and caught it, there we worked together, and - in terms of the pyramids there i was at the very bottom and held the whole three, uh, but they often say that the bottom ones seem to have the most difficult task, especially when looking from the outside, but i have always adhered to the fact that the most difficult task is the top one, because they trust their lives, firstly, to us, and secondly, it is necessary to really pull ourselves together and dig in up among people, stand in her arms and still complete her task, mine... the main task was simply to give good support and so that she could work comfortably, and her task was to entrust

her life to us, especially in altege, imagine when you jump , you do a somersault and open up, you realize that you they have to catch, i can’t imagine, it seems to me that it’s very scary, it’s terribly scary for me too, i wouldn’t trust it, but she just stood there, jumped and was like, well, catch it, well, thank god, they always caught it, this has never happened before, for us to drop someone, we naturally took it very seriously. because we ourselves understand that she trusts us with her life, something like this, look, the sport is very spectacular, it really attracts attention, you want to watch it, but it is a very dangerous sport, yes, of course, but in principle, what kind sports are not dangerous, all sports are dangerous, just like artistic gymnastics, all sports are dangerous, you have to somehow try to work more carefully, but without injuries, of course you can’t do without the word at all. what are the typical injuries in sports acrobatics? fractures, mainly fractures and

sprained ligaments, this is just a standard injury, especially before preparing for a competition, most often what happens is that you have some serious competitions, a week before the competition, out of spite you just pull something, tear it don't give anything god, you break something and you have to prepare with an injury, just like we had now in europe. in the second games we participated, we prepared, everything was fine, basically, in a week, in training, my partner and i were during the swing, when we threw the girls.

we will show you one day in the life of specialists. what is happiness? over the years , you understand that, first of all, it is fate that you have been given a chance to do something very, very useful in your life, something that will remain after you for many years, or maybe be even 100 years. these are all mechanisms. work properly, which means he did his job correctly, reliably and efficiently , professions in which the best human qualities are revealed, people who proudly do more than just work, every employee, either he is an employee of my workshop, or he is an employee of some auxiliary workshop , or this is the person

who sits at the control panel on the brush, this is, in principle, a small particle from which it comes together. but i would say the ball is one that says goodbye around the clock 24x7, here we are creating a new biotechnological industry in our country, watch the project one day on our tv channel, they were born in different parts of the world, hello everyone, my name is xing huijen, i am from china, i am currently studying for a master’s degree in journalism, and i live in belarus.

so i’ve almost chopped it, me too , oh, it’s ready, great, look, now you need to take a seafood cocktail and fry it in oil along with garlic, and at this moment i ’ll cook the noodles, uh-huh, come on, i wanted more from you ask about your performance, tell me about it more about your program, what it consists of, well, look, our performance

always consists of three exercises, this is the pyramid balance, volti, where we throw a girl and catch it, and a combined exercise, where we combine valtish pyramids together, in your opinion , what is the most difficult thing? well, to be honest, the most difficult thing for our trio has always been the voltish, i don’t know why, but it always went quite hard for us, and we were always more confident in the pyramids, so yes, the voltish was the least favorite of ours exercises, i repeat, the sport is very vibrant. but not only the sport itself, but also the athletes? well, yes, in principle , our athletes stand out very much, because we have quite bright costumes, due to this our athletes stand out, they are more memorable and more watchable, so well, we also have many restrictions, for example, we are not allowed to it was - to paint your nails with some kind of bright

varnish, tattoos are prohibited so that they do not stand out from your swimsuit, so that you do not walk there and there is no tattoos. and before , any voluminous large hairpins or hair decorations were prohibited, they could take them off for this, or they could remove the makeup for being too flashy, in fact, we have a lot of prohibitions ; we have a rather subjective sport, they can put it like “i like you”, or i don’t like you, and anyone can say that, for example, i didn’t like it and no one can judge the person and say, like, you’re wrong, by the way? tell us in more detail how the judges evaluate the performance, well, we have marks for technique for artistry, give me salt and pepper, here you go , uh-huh, we are rated exactly... basically how you dance, how you move on the carpet, how well you combine together, how well you fit together, we have a score for

difficulty , how you perform the exercises, what you do, what mistakes you made, what elements you performed, how you performed them, how high the vaulting was, how clearly the pyramids were made, whether the athlete succeeded in the pyramid, for example , look, with us, if you... we are sorting out another breakfast at our place the agenda is sprinrolls with a sea cocktail , what i like about this breakfast is that there is a sea cocktail, i am always for the fact that

if you do not have any allergic reactions, any contraindications, use seafood in your diet, since they are very low-fat and have a huge amount of vitamins, minerals and protein, what is necessary for our body, that is, the protein that people do not get during the day, can be compensated for with some kind of seafood and this will be very healthy, what? not much here i like it, this is rice paper and rice noodles, because in principle, rice has a fairly high glycemic index, taking into account that it is also processed into paper, yes, that is, the structure of the fiber itself has been changed , the chemical structure of the product itself has been changed, that is, the glycemic index here will be very large, very high, it will already be like a fast carbohydrate, but in order to recharge yourself with energy for the morning, yes , of course, i would like to see slow carbohydrates here, and not fast, like tomorrow. weekend it may maybe, if you don’t need to go anywhere, and you want to pamper yourself with some tasty treats, but like, for example, breakfast for a working day, then of course it’s not enough, i would like to add

some kind of side dish of slow carbohydrates, that is, buckwheat - next with sprinklers would be great. mash, look, now i’ll ask you to add lemon juice to the seafood, and i ’ll mix the sweet and sour sauce with the noodles. let's! our ingredients are all ready, in principle we can start rolling our rolls, for this we lay out all the products in stripes, come on, so now it’s very neat, very neat. tell us how your lineup is formed? well , initially it is formed already in childhood, the coach begins to slowly see who

suits whom in terms of build in terms of, i don’t know, hard work, who is good at what, as they say, we choose athletes from childhood, you begin to slowly work with them, they give you one girl there, then they give you the top one. and you start working, uh, if you get along, then you get along, in principle i have never had problems with partners with mine always we had good relations , i was always on good terms with everyone, and we were even more like sisters, we probably even were, we are constantly together, together everywhere, uh, we live together, gather together, go shopping, go to competitions together, it’s just that we really had a life, uh, always together, and we... even when we came for the first time to the european games, to the first, there were other sports , they were all basically alone on their own, individually and on their own, they even

somehow we laughed at the fact that you guys generally go separately, and we in this moment they realized that they weren’t, so well, yes, that’s it, that’s great, because you should trust each other as much as possible, yes you should trust each other as much as possible, you should be on good terms. this happened many times, we noticed that in the squad, the work most likely will not work, the work will not work, if you have a bad relationship, you fight, someone does not want to go to training, someone is not with someone communicates and somehow the work doesn’t go well, but we always had a good relationship and the work went on.

almost everything is ready, but all that remains is to fry the rolls. let's get started. do you regret that you finished with big sports? actually, no , because it seems to me that i finished very on time, when we had already won all the medals that needed to be won, we had taken part in all the competitions in which acrobatics was involved , so no. plus. i didn’t go far from sports and switched to fitness, and now i help people get the shape they want, learn how to eat right, and i really like it. to make springrolls, first

prepare the ingredients. for filling. cut the cucumber and carrots into thin cubes. chop the garlic, fry it in a frying pan and add seafood. don't forget to add salt and pepper. sprinkle with lemon juice. rice noodles are also part of the springroll filling. open it and follow the instructions on the package. mix the finished noodles with sweet and sour sauce. now you can form the rolls: moisten a sheet of rice paper in warm water, first put spinach leaves on it, then carrots, the next layer is cucumber, now noodles and seafood, carefully roll the rolls, try not to tear the paper and fry them on both sides, it will take you

literally... a couple of minutes. serve an asian-inspired breakfast of champions on a bed of arugula. bon appetit! look what a great breakfast we had. of course, i don’t cook this for myself every day, but on the weekends you can treat yourself. agree. friends, cook with us and enjoy your meal. bye bye.

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