morning, one of the fastest armwrestlers in our country , the energy for training, how the belarusian armwrestling champion vladislav stefanko spends his country, now we will find out, and at the same time we will prepare something tasty and healthy. you need to squeeze. well, squeeze me hard, keep them static, but even harder, wow, let's start with color and tactile sensations to determine that our avocado is ripe, remember that whole oats are always better than small oatmeal hercules, but rolled oats are better than porridge -five minutes, if your knees start to crack, it’s no big deal, what we have it turns out, slow carbohydrates, protein and

good fats, a balanced, healthy meal that will give you energy for the whole day. beets, cucumbers, avocados, radishes, and these are just some of the products that we need to buy. we go to the market to get them. if you want to enjoy tasty and healthy beets, you need to know how to choose them correctly. good beets should have thin skin, dense to the touch without damage, and their color should be dark burgundy. let's take it. yes. thanks a lot. thank you. let's make a choice radish. do you know that? it contains

the same amount of acid as tomatoes, peas, raspberries or bananas. in order to replenish the daily supply of vitamin c, you need to eat approximately 250-300 g of fruits. and the most important feature of the root vegetable is the essential oils, which give the product a piquant bitterness and additional benefits. a good radish is easy to identify; it should be firm and have a bright, evenly colored skin. if. the raft is flabby and soft, then most likely it is overripe or has been on the counter, and the root inside will be loose, and not very pleasant to the taste. our radishes are of excellent quality, let's take them! exotic avocado is a very tasty fruit; if you choose it correctly, determining its ripeness is not at all difficult, knowing some rules. if you still bought green. raft, don’t be upset, you can

let it ripen at home. so, let's choose. let's start with color and tactile sensations to determine that our avocado is ripe. if the peel is light green and the fruit feels hard to the touch, it means it is not ripe, but it can reach the window sills within 5 days after purchase. the moderately greenish firm fruit will become ripe in 3 days. is the avocado ripe with a bright green surface? know that if it feels slightly soft to the touch, it is best to eat it within 24 hours. so, the shopping is done, let's go cook. breakfast of the champion. good morning, dear tv viewers. vlad, hello. how does your day start? my day starts with a delicious breakfast. i think it's even correct. actually, this is what we will do today. let's

prepare the champion's breakfast. vladislav stefanko, champion of the republic of belarus in arm wrestling. came to armsport in 2007, and already in 2010 passed the standard for master of sports, the armwrestler has more than forty awards of various types: multiple champion and medalist of belarus among juniors, students, multiple champion and medalist of various belarusian tournaments among men, participant in the world cup championships world among professionals, is included in the world ranking of professional athletes, loves active sports, has been playing table tennis since the age of 6, has... second category in basketball. how are you going to surprise me today? today we will have a salad with bulgur, beets and vegetables. sounds interesting, but i think it's difficult. mash, don’t be afraid, you can prepare this breakfast for the weekend. for the salad

, prepare 40 g of bulgur and one small beet. what is a proper salad without greens and vegetables? we will take radishes, cucumbers, tomatoes, cherry salad mix. also prepare 50 g of green beans and green peas, if they are frozen, it’s okay, we will saute them as the right fats we will use avocado, and the highlight of the salad, shrimp, we will need five or six pieces, no more. let's start preparing our breakfast, i'll parse the bulgur, and you bake the beets in foil. do you often cook your own breakfast? well, i almost always cook breakfast alone. what, well, for ordinary athletes it’s usually an omelette, oatmeal for cereal in milk, a mug of coffee, that’s it, the beets are packed, now in the oven, now in the oven, what do we do next, now you will

fry the peas and beans and add a little garlic, and at this time i will cut vegetables, come on, do you stick to some kind of diet, right? such a unique sport, in fact , they don’t use any diets at all in preparation, only before the competition itself, we minimally remove carbohydrates in order to fit into the category, and so we eat everything that is a long process of preparing for competitions, well, the process usually takes us about 3 months, these are several cycles of strength recovery, nothing like that, yeah, but how... do you feel about seafood for breakfast, because today we have shrimp, to seafood was treated well, and for everyone, it is very healthy, there are a lot of minerals, a lot of proteins, so i advise everyone to eat more seafood.

today... we are looking at the salad, the salad is very interesting with bulgur and beets, in addition, there are a lot of different vegetables here, and what i really like, there are shrimp and avocado, let's go into more detail, bulgur is an excellent side dish, slow carbohydrates, low glycemic index, gives you energy for 3-4 hours, just amazing, 40g of it is used here, as part of a salad it's great, but for myself, i like to eat more in the morning, of course i would also... boil it somewhere, but then again, the combination in the salad is simply amazing. next, what i really like here is shrimp, protein, good protein and many, many different microelements, which we also need in the morning. and, as i already said, the highlight is that avocado

gives us excellent unsaturated fats, which are also necessary for our body, for building our hormonal levels, just what the doctor ordered, and what we get slower? carbohydrates, protein and good fats, plus there is also a huge amount of vegetables, tomatoes, radishes, lettuce and so on, that is, we also get fiber. a balanced, healthy meal that will give you energy throughout the day. so, do you know what to tell me, in armwrestling, first of all, do you train the whole body or do you put more emphasis on the arms? well, when there are no competitions, we, of course, train the whole body to develop greater strength, but before the competition itself we do our specific basic exercises and emphasis coming. only on the arms, hands, forearms, corners and so on. what specific exercises

are these? specific exercises include wrist twisting, proanation movements, supenation, lateral pressures, finger training, finger training, this is how we train grip strength so that the opponent cannot break with us during the fight. what does it mean? if two opponents fight with the same technique called top, then it may be that their hands are torn apart, and for this we strengthen very strong fingers, but if we are still torn, we are tied with a special tie, that is , we are torn, you mean the muscles, yes, our hands are torn when they hurt with one technique, they are torn, we are tied with a tie, yeah, interesting, but am i talking about fingers? well, look, there are fingers, how to train them, there are fingers, we do

special exercises with an opponent, with handles, with expanders, in order for us to have strong fingers, so that you close them tightly, you need to squeeze the expanders tightly, hold me them in statics, but even stronger, wow, wow, so, it seems i’ve already got it here. well, everything is clear with training, but what do you do while exercising? during exercises, i do the usual rotations with my head, shoulders, warm up my chest, back, these are all light exercises 10 times, at a minimum i do 10 pull-ups on the horizontal bar, 10 push-ups and 10 presses, so that before breakfast, so to speak, the body wakes up. today i will show you a full-body exercise that

will allow you to stretch your joints and get back to work for the whole day. the first exercise is to rotate the neck clockwise and counterclock-wise. we make 10 turns in one direction, 10 turns. in the other direction, now tilting the head forward and backward, this is a classic warm-up that is used by all athletes at the beginning of training, rotating the shoulders forward and backward, 10 times in one direction and 10 times in the other. now we perform

the exercise of rotating the arms forward backwards, 10 times forward, 10 times backwards, the classic exercise of rotating the pelvis clockwise and counterclockwise ... once in each direction, the next exercise will be, legs together, squat a little, rotate your knees clockwise and counterclockwise 10 times, if your knees crack, it’s okay. the next exercise is

to stretch your ankle, move one leg back and rotate it clockwise and counterclockwise 10 times. now we will perform forward bends on each leg, legs shoulder-width apart, legs straight. and stretch our hands as much as possible to the leg of one in the middle and to the second, now we inhale and we are ready for a productive

day. amazing people of our country, over time i i realized that i was so fascinated by this that i didn’t see any other paths, just jewelry, we grew 700 tulips, next year.

you have to do good, you only have one life, watch it on tv channel belarus 24. mash, our bolgu is opening, now you fry the shrimp, and i will cut the beets and chop them. let's! op, i also wanted to ask you about the competition, the strength is in your hands, but nevertheless, our hands are different, the hands are different and there are separate competitions for each hand, we fight on the left hand, it’s like a separate test then like separate test we fight on the right, but at the same time we have prizes and medals in belarus based on the sum of two

hands, if at the world and european championships, various tournaments it’s different. arms and different standings, then in belarus we only have awards based on the sum of two arms, and this is of course offensive for the athlete, do you think there is a prospect that armwrestling will become an olympic sport, i think not in the near future, but... 10 years, i think we will get there, our sport is covered very little, very little is invested financially, so i think that everything has its time, i think we too we will be there in this big olympic family someday.

if you ask any person what kind of breakfast is the healthiest, i think that without a doubt most of you will answer, of course, oatmeal, the most commonly consumed and oatmeal is ordinary rolled oats in packs, which is prepared for 10-15 minutes or simply brewed with boiling water , it cooks quickly, and this oatmeal is healthy, you can diversify it with various fruits and dried fruits. honey, nuts, anything tasty, but don’t forget that much oats are still more useful, this is a whole grain, which, as a rule, no one wants to cook in the morning, but due to the fact that it is not processed, remember that all cereals, when they go through the processing stage, they are , firstly, increase their glycemic index, secondly, they lose

nutrients, so oats are the maximum source of micro and macroelements, in order not to spend... a large amount of time in the morning on cooking them, because it takes several hours to cook oats, i recommend soaking it in the evening, in the morning you just have to warm it up, add various ingredients there to make it tasty and of course eat it, and as for instant porridges, no matter how much we don’t like to think that they are healthy, because it says oatmeal, but there is little benefit there due to the fact that they are very crushed and, as a rule... already include sugar, and especially those that are in small bags, it says oatmeal, breakfast 5 minutes, when choosing what kind everything -oatmeal in the morning... yes, i recommend using the rule of two evils for the less, remember that whole oats are always better than small hercules oatmeal, but

rolled oats are better than five-minute porridge, and five-minute porridge is probably better than no breakfast at all, so choose from two evils always the least and remember that breakfast should be tasty and healthy. now i’ll add beets to the bulgur, and you, please, mash, cut the avocado into slices. come on, when you compete at championships, the fight goes by quickly or long, long process? well, our contractions take place differently, it depends on the athlete, what his strength indicator is, what his explosive power is, athletes are different, so their contractions are different. at the last championship of belarus , i had a very... long fight with my opponent in the final, we fought for about a minute, maybe a minute and a half, that is, it’s quite energy-consuming, so it’s not

necessary once at a time, it’s possible, who won, i lost, unfortunately, i took second place, and there are a lot of girls in armwrestling, yes, girls every year more and more, there is great competition, even here in belarus, girls perform well, they strive, we even have world champions, that’s why there are a lot of girls, every year there are more and more, and even if they work hard , sometimes they are much inferior to the guys. often girls are afraid to come to armwrestling, even to a trend-weight gym, because they think that if they lift some kind of dumbbell, they will have huge arms, huge legs, shoulders , they will look like a man, i can assure you all that this is not the case it happens that if you come to the gym. then you’ll just look better, now we need a big plate, mung beans, i’ll ask you to mix salad and peas with beans, come on, i’ll

mix it all, but how do you feel about sports nutrition? well, basically i don’t use it, i only use complex vitamins and amino acids, i try not to use anything else, but why? well, it seems to me that this is more marketing. than some, and i eat normally, cook for myself normally, that is, i don’t see any advantage in this or minuses, that is, complex vitamins, amino acids during training, that’s all, this is the only thing i use, but you still, when you cook for yourself, calculate the kbzho, no, in fact, i never considered myself nebzhu, because i believe that this you just need to be a fanatic of your sport, i always just tried not to eat too much, balanced proteins. fats, carbohydrates, that is, salad, i try to drink less soda, eat less fast food, and the result will come as it should 100%. now let’s add butter, well, sometimes

you want to please yourself somehow by eating rubbish, of course, our athletes probably even want it more than ordinary people, and we try, i don’t know how anyone else does, but once every 10 days i allow myself to go somewhere, something. eat something so unhealthy, some kind of shawarma or a burger, i think, but then you work it all out, of course, we work out in the gym for a very long time, our training is very hard, especially during competitions, i spend 3-4 hours in the gym, i i think that with such an expense i’m not afraid of anything, now let’s collect all the ingredients in one plate,

our salas contains a lot of fiber and vitamins, we need to eat vegetables every day, who recommends that we eat half a kilogram of fresh vegetables a day. we will practically meet this standard today, almost ready, yes. our avocado is a healthy source of fats, oh, now we’ll add them, it’s beautiful, oh, look, it’s ready, well, that’s not all, now we ’ll add our bulgarian, yeah, it’s a source of healthy carbohydrates, and that’ll be it. so, the first thing to do is bake the beets. wrap it in foil and send it to

oven preheated to 180°. for an hour, you also need to boil the bulgur, this will take you 15-20 minutes. at this time, sauté green peas and beans in a frying pan. if you wish, you can add a little garlic. place the prepared vegetables in a bowl and fry the shrimp in the remaining sauce. 3 minutes on each side will be enough. prepare fresh vegetables. cut the cucumber and radish into rings. cut the tomato and cherry in half. cut the avocado into thin half rings. grind the finished beets using a blender. a little salt and pepper wouldn't hurt. add beet puree

to bulgur. the main thing is not to overdo it. the cereal should turn a soft pink color. now in a large bowl, combine the salad mix, legumes and chopped vegetables. for dressing we use olive oils, a little salt and pepper. we put the base on a dish, shrimp and avocado on top, sprinkle the salad with beetroot bulgur and our breakfast of champion is ready.

here pash, look what a salad we got, it seems complicated, but we managed it, and i immediately remember the lines of the american writer robert, he said that as soon as a man wakes up, he immediately needs to be fed, we did the opposite, vlad fed me today, bon appetit, masha, friends, don’t forget about the most important meal.

chinese rings that are installed on the ephel tower. minsk is stronger than victoria 5:1. with this score, the third match of the final series of the belarusian field hockey championship among women's teams ended. hard training and exciting competitions. the second training camp has begun, the belarus national team biathlon in the current off-season. in july there will probably be a training camp in srednogorye and it will also probably be the wonderfully familiar tsakh kodzor in armenia. the belarus-russia friendly match was the first international one in our country. for 2 and a half years , many ministries put a lot of effort into its organization. exclusive interviews with athletes. here in russia at the brix games everything works like at the olympics. we have a common village where we can meet representatives of other sports. it was not an easy road to victory for me, but i i'm happy that everything worked out. all this is in sports projects on the belarus 24 tv channel

. natalya alexandrovna, if you had the opportunity to meet any historical character, who would it be and what would you ask him, without a doubt.