and for the notaries, partnerships have been established with the notaries of the participating states, the cis, new information from my colleagues at 15:00 on our air. all the best. health concept of human life expectancy is changing all the time, recent studies show that by the end of the xxi century, a person can live up to 130 years, and the

age limit can reach 180 years on the one hand. this is good news, on the other hand, against biology. you can’t argue, because this means that women will be in menopause for almost half of their lives, of course, get ready. today we will talk about nutrition, because it is not the last role in this period. and let's figure out what to do when family relationships pause and beyond the love triangle. how can you love another like that? but it's a shame. or maybe this is an opportunity to gain experience and come to some kind of decision. it is with this question that we will deal today in our studio with a psychologist. and, of course, we will answer your questions. about the sore project with you. it's great to be. we are starting 50

years for a woman - it's not easy. and the time the onset of menopause is such a transitional age when it is worth thinking about and changing your taste habits. the fact is that improper nutrition during this period can accelerate the aging process and, accordingly , the effects caused by this process. absolutely right. let's figure it out. what happens in the body? women at this time everyone knows that the synthesis of female sex hormones , estrogen, is disrupted. this, in turn, leads not only to the absence of menstruation, but to a slowdown in metabolism, because the sex hormones are very active. uh, participation in exchange processes, if we look at the graph. but as we decrease, and hormones during menopause, you will clearly see that hormones become less another problem is

thermoregulation disorder. this is due to the fact that the peripheral deficiency of sex hormones. immediately gives the mandatory growth of tropic hormones, the pituitary gland of the hypothalamus. this, in turn , leads to violations of thermoregulation. this high sweating is a feeling of ebbs and flows. the strongest headaches can be this abyssinian in terms of endocrinology. yes, the next one is a lack of calcium and iron, because estrogens, like progestins, promote the absorption of iron from the intestines, calcium from the intestines and this balance is disturbed, and so the malabsorption gives us anemia, the problem of osteoporosis in a woman of this age. and there is only one reason. absolutely true, and

what else the female organism experiences at this time, it experiences a lot, but all these processes already give an external manifestation. that is why a woman is poorly absorbed glucose and this is also a hormonal imbalance that automatically leads to a violation of lipid metabolism. and this in turn leads to hyper insulin. and this is already a direct road to diabetes mellitus of the second type, and we have weight gain, obesity and poor digestion. right next to it, there is a violation of live metabolism plus atherosclerosis, and all these metabolic disorders lead to an increase in cholesterol. moreover, the so -called bad cholesterol it is absolutely true and very important that during this period the body will strive to build up the

adipose tissue of the fatty component, because it is fat that also contributes to the production estrogen. and moreover, women have an uneven psycho-emotional background. and so they start out as us nutritionists. this is what we call them experiencing symptoms of compulsive overeating. what does it mean to align your emotions? they just start eating stress, that's all. this again leads to the fact that there is an accumulation of fat mass. and another imbalance. this water imbalance disturbs the exchange of water. yes, in the body, as a rule, it lingers, because adipose tissue also grows, which will hold water and water balance due to all hormonal changes leads to fluid retention. and this is edema and so on. that is why

a balanced, proper rational diet is so important for women at this age, and let's now analyze dmitry mikhailovich what foods are vital for women at this magical age of 50 years. the first basic water is what you talked about, uh, let's not repeat, that the water is retained and you will never get rid of it, and you will suffer from edema. if you don't drink water. the next country meat, as an iron donator we are absolutely right to say that this age is fraught with the development of anemia, so remember that the largest amount of iron is found in red meat and it is in the liver that these products cannot be excluded for women at this age, because many

read . apples contain iron. yes, you know, in order to get the daily norm of iron for women, you need to eat 10 kg of apples in one day, which is a shock, we do not exclude it correctly. this is a great source of protein, but i would definitely recommend exclude fatty meat, i.e. very rarely eat pork very rarely eat lamb, because, uh, you said that this age does suggest a possible increase. bad cholesterol, yes, the following is why our people are very biased towards various soy products. come on, let's do it because we don't have it in the culture. i read a study that japanese women, due to the fact that they eat a lot of soy products, are definitely products that contain analogues of our female yes

sex hormones. they are called phytoestrogens, so japanese women endure menopause much easier than we do, than american women, european women, so i recommend women at this age to definitely carry on. soy products dairy products. these can be lactic acid products, but i emphasize not fatty ones. why because they are donors of phosphorus and calcium, and i have already said that osteoporosis is, as it were, inevitable and the participation of vitamins is mandatory. d. in addition, i would lead vegetable fats, because they are an excellent source of polyunsaturated fatty acids and vitamin e, which is still our vitamin of youth. that is, it already needs to be preserved, fiber, fruits, vegetables, berries - these are trace elements, these are vitamins and this is fiber, which is vital and it is an excellent source of vitamin a, which

is again a vitamin that helps us prolong our youth of group c vitamins in first of all, and vitamin k. and, of course, i would introduce it without fail. whether you like it or not, at least twice a week, and oily is oily fish, as a source of omega-3. and, of course, vitamin d, which is not necessarily that, dear red fish. you can enter available for sale in our regular stores. i'm not salty. i'm just talking about the one that is frozen. it can be perfectly cooked in foil in the oven, mackerel net - it's not expensive. this is very useful svetlana very, of course, correct, but many , er, in order to save money. or maybe, out of ignorance, they begin to get involved in dietary supplements, they begin to eat a large amount. uh, mineral additives, vitamin complexes. uh, tablets.

well, i'll give my opinion on this. i believe that from a-a products you will never get the required amount of those trace elements that you need, only i am always against it, but the thoughtless consumption of everything in this life, like some products and some dietary supplements, before than taking dietary supplements , please go and do an analysis, uh, a detailed analysis for all vitamins for all minerals and see if you really have a deficiency of these nutrients, if he is, i am for taking dietary supplements, if he is not there, then please, everything that is excessive is unhealthy. let's look at this diet again. this is what we call a balanced diet. and you can’t even say that this is a recommended set for women in

menopause absolutely true, but we also have a black list in which we have added products that are at this age, i advise you to exclude and let's figure out what these products are, of course same, it's sweets, pastries and soda. why yes, because at this age, we say in no case should you consume excessive amounts of sugar. we are already prone to increasing cholesterol times, as the accumulation of body fat . two and this is the first e, a story that leads to a very rapid accumulation of the fat component and at this age there is a huge risk of acquiring a disease such as diabetes mellitus of the second type, we have already said more than once that glucose metabolism is responsible. at this age, it carries just a dietary regimen. and these phenomena of hyperinsulinism lead not

only to obesity. but it's a direct road to type 2 diabetes, a disease. this is already a chronic lifelong, canned food and semi-finished products. why yes, because they contain a huge amount, as well as all smoked salts and spicy spices. why? well, because we say that there is a violation of thermoregulation, that these hot flashes of spicy spices, the blood vessels dilate and provoke more. these situations are aggravated more, of course, by fast food, but here i hope there is no need to explain here and the salt is here and will be yes, here is the fastest speed weight gain. well, mayonnaise, again, the same story with preservatives with all kinds of chemical additives with salt, sugar, which is there with fats and, of course, countries with fats, which often contain low-quality

mayonnaise. these products can be replaced, for example, spicy seasonings not only contribute to the manifestation of unpleasant sensations during menopause, but when used rationally, they can give a certain flavor or some kind of charm to a cooked fish dish, for example, the main rational and correct use of smoking sometimes a piece of smoked meat, you can use it if only it was nice and a little. and, of course, mayonnaise. why not sour cream? and why? not homemade mayonnaise, it's very easy. by the time there is retired, but fast food, why not make a burger with a natural piece of meat? well, the same kind of joy in the form of desserts, no one takes away from you. we are just talking about the need to definitely reduce the amount of sugar in the diet. well, at least, for example, do not put sugar in tea coffee. this will already reduce, just the

same carbohydrate load. i think that we gave a lot of information svetlana let's summarize, let's summarize the most important thing, and at this age, during the transition and entry into menopause, you definitely need to change your food habits and take care of the right balanced diet, dear women. remember that menopause is not a disease. this is a period of life and you can live it by realizing your dreams and aspirations. and most importantly, be healthy scarlett ohara. anna karenina madam says all these literary heroines are in the center of a love triangle. in life this happens at least as often as in novels. what to do if you fell in love with another, we will discuss this together with a family psychologist? they found their happiness in

belarus i was once asked how my wife and mother share the kitchen. i said that my wife does not share the kitchen with her mother. she just gave it away and that's it. i am very happy that my son. go in for sports, that he has great success and every day their love for the blue-eyed becomes stronger in belarus there are a lot of places for foreigners, uh, which are worth seeing and most importantly, if compare, uh, with our neighbors here is much cheaper than me. when they ask what i bring from belarus to israel, i surprise everyone that i bring food and everything was amazing for me. well, people are very observant. uh, moral movement. uh, if you come along the road only on a pedestrian cover,

only some kind of green color brother you are so open, so comfortable as in belarus no, you can’t, because belarus is very comfortable for jewish religious pilgrims for those tourists who want to touch their roots, see project look at belarus on our tv channel. professionals in their field from all over belarus , here is my tool. yes, let's go. here we all go to bed. here are the shelving. these are all materials for preparing for the republican olympiad. and we are ready to take any object from scratch. and in general, before his delivery, their work is an art. if at least one object has preserved a photograph of some even often interior, then the interior is considered to be restoration, if there is no photograph or description, then this is just a restoration.

more than 90% certainty, one can say that somewhere in the middle of the 19th century this hall looked exactly like this. and this is very painstaking work. that's every, uh, centimeter. each millimeter is picked off with a scalpel, especially when it comes to teaching and raising children, there is such a moment that the child asks to read these 3-5 times, he didn’t understand anything, that i ’ll never be taught more with him for this. if the child is playing around, it's okay. he cognizes the world for you to do something difficult. and you want to give up, reminding yourself for sure, if i give up, it will become easier, box and overcome difficulties, look, project one day on belarus 24 tv channel. scholars from all over belarus have gathered here to test their knowledge and intuition alexei hello , is it difficult for you to ask questions or not? it's not difficult,

but i don't understand the scene, so i was guided by my flair for corydonian rallying with it is the first first will be before the cambrian cambrian orogeny. yesterday, they repeated the sifim of the river, and the gum is just my era - these are those who are venice instead of a taxi, you can say, where is the logic and this is the worst guys, because that the correct answer to this question is no, because it turns out to be under the beard. dim , add that there who are the wires of the light bulbs. well , if it is so to say, what do we have in the chest? who else managed to guess, but did not have time to get ahead of ksenia but the third round, guys, clever fellow. i didn't doubt it, watch the intellectual entertainment show. i know on our channel. it

still remains taboo because there is a feeling that you will not be understood and judged, although in a relationship no one is immune from paying attention to another person think about ending the relationship. but what if one of the partners has a feeling for another person to confess or reconcile? let's deal with our psychologist and ekaterina khramkova. hello katya, let's talk about family relationships in the family triangle. tell me is there a risk group, who can be in this triangle? unfortunately , any family can find itself in such a situation,

but there are two criteria that are important to pay attention to. and if these emotional situations these episodes have become in the family reproduced and repeated, then this family is already at risk, what are such criteria, firstly, if the partners have stopped talking to each other about their needs and feel unsatisfied and the second reason why such a story may arise is this situation, when partners stopped exchanging emotions and lost the opportunity to demonstrate true emotions, for example, partners always pretend that they only have peace in the family, and, for example, conflicts are forbidden for them. well, and so on and so forth similar and this is what emotional blocking it is. it contributes to the fact that one of them may want to meet the other and form an emotional relationship on the side. well, in a love triangle. of course there are cons, but saying that there are pluses. yes, and how awful. you and i could not relate to this, this is

true. so this does not apply to some spontaneous random love triangles. it is true that it often happens, an absolute emotional action and partners live this situation differently. but if we say about a triangle that lasts a long period of time, then, as a rule, each participant has tasks that he solves in this triangle by the partner who meets with the other two. these i do not know about each other. and very often in one story he gets one feeling, in another story he gets other feelings. he seems to enrich his inner world in this way. true of course, he has more worries than everyone else, but, nevertheless, a partner. which allegedly suffers, well, we often say so. yes, the one to whom the spouse was changed, or husband sometimes. if you talk to these people in therapy, then they say, yes, in general, i knew about this situation or knew about this situation, but i'm so calmer. quietly, i can do my own thing and so on.

well, and the person who is the third in the relationship. this is often a person who benefits from not building a responsible attitude, he does not really need to solve some difficult emotional problems. he can be capricious in relationships, that is, often these are people who have infantile character traits, i see katya let's, with your help, look at the geometry of this love triangle, how it works, right? let's see, well , it is believed that at the top of the triangle is exactly the person who manages all this business yes, the one who has the main partner and the one who has an additional secondary partner on the one hand. we can see that such a place seems to be a priority. true, the top of the mountain and it seems that this person has gone to hell, but they also arrived in the hand, in the second hand they arrived. however, the danger in such a situation lies in the fact that what if the foundation starts. to skate somehow , then this person will collapse; it is really important for him to build emotional

connections with two points at the base. and it is very difficult emotionally. it is often difficult physically and such people may even complain about the deterioration of their health, because it is too much emotional stress. further, the main partner is the main partner - this is the spouse, or the spouse, the one we are talking about is the person who is being cheated on in relation to whom they found a lover or mistress and the main partner e we already know that this relationship can benefit, but there are other aspects of the main partner. maybe u feel so rightly offended. yes, and can, for example, manipulate in a relationship. there, getting some kind of benefit ears and so on. since you are so, i once had such a family in which i really had a wife. cancer for every connection of his

spouse and it would seem. well, here, break up since your relationship is so bad. no, everyone was fine. and there is another main partner one feature. if he suddenly wants to end this relationship, then, nevertheless, his sense of guilt, shame, embarrassment in this situation is less than at the top, because it seems like it’s fair anger, i break off relations, because i can’t live like this anymore. well, the last participant in this whole story is a secondary partner. this is the man who deserves a huge amount of negative feedback and on the one hand. this is true because this person is infiltrating the system, however, it is impossible to infiltrate the system that does not have this places there are famous words of omar khayyam you can seduce a man who has a woman, but you cannot seduce a man who has a woman he loves, so, of course, the third participant is the one who gets a lot of kicks. the one who at the same time helps to defuse the atmosphere in the family and very often helps this

family to stay in this situation on the one hand. he suffers, but on the other hand. he does not seem to be responsible for any complex domestic issues. well, look. eh, looking at this picture and yet it's triangle. and the triangle has too many. for me, there are so many sharp corners, because once and somehow this needs to be resolved. yes , this is definitely the situation. in any case, it will require permission, because it will be forced to be forced and forced and someone and sometimes it doesn’t matter who sometimes. this is the partner who is the top, sometimes it is secondary, sometimes the main partner seems to explode and there is a change in roles, a universal instruction in this matter. well, it doesn't exist, but you can deal with your feelings. determine what is important now, what is needed. although, yes, of course, my of the participants in the love triangle, you can understand how to understand

your own feelings, increase the level of your awareness. why how and why? i found myself in such a situation. what lessons can i learn from it in order to feel better in order for the family system to change. well , questions that will be addressed to both the main partner, let's say, and the secondary one, will help us. so, one of the questions, what does it mean to be in love, what i feel, i suggest that you and i, when we consider these issues, pay attention to the fact that they may look like they belong to someone, but each participant in this system should ask this question to himself, because all participants in the system are in a very complex emotional interaction, but this question is certainly especially legitimate for that partner who is an outsider, that is, this is a secondary partner, which i do in these relationships. i am part of a strange family that i

feel when i enter someone else's family and so on and so forth the main partner is an insider, asking himself this question. it can also reflect on what happened in our relationship once such a thing happened. toriya what can i do now the next question is what is important in a relationship and what is missing? i think it's clear that the first person to discuss this issue with their couple is the main insider partner to ask their partner. so what is missing, what happened and the tops and well, think, maybe be there is a way out of this situation this similarity. you can close the next question. at what point in the relationship now is there an identical vision of the future? this is a partner that everyone certainly asks himself, because , and an outsider wants to pull the relationship over to himself, the main partner wants to keep it to himself and, of course, this is a question that is very necessary, oh which you really need to think about the top, because the

future of a large number of people depends on it, so the question is we cannot control feelings, but they do not have to be followed. it seems to me that this is not just a question yes, not just a statement. and this is a motto that everyone should remember for themselves. the person who organized the triangle is the apex of the triangle. yes, we are people. we fall in love, we are fascinated. we may like someone else, but not every feeling should be followed sometimes in order to preserve some long-standing valuable relationship. you can devote some time to letting these feelings subside and not rush into the pool with your head, so the last question that i get from the new man what is not, in basic respects, again, is very simple and an understandable question for the top. why am i in this relationship? what am i missing in my main relationships and why i didn’t do or didn’t do something to implement it all the same in my main relationships. eh, in my opinion. there is another very important one. i would say the cornerstone question. does the

main partner need to talk about the feelings of the secondary? this is a question. uh, to which each family responds in its own way, there are families in which the partners are convinced that it is better to hide this bitterness? that way, life is easier, so the number of conflicts is reduced. so partners feel much better because they know this information, but it's like throwing a bomb there are couples who claim that 100% is not needed. we can build honest, full-fledged relationships. live this betrayal. these are three triangular relations, therefore, unfortunately, no matter how much i would like, i will not give. here is the correct answer. it is necessary so or this, but there is something that partners should talk about for sure. if you feel that something is missing in your couple. if you feel like you might like someone else and this is someone else. it seems to you more attractive, more interesting, more cheerful , somehow more improved in relation to your main partner, then this is an occasion

to start talking with the main partner. let's change something. let 's improve something. let's try something. let's experiment and so on and so forth. let this decision to go into triangular relations be secondary. even further back, talk to your partner first, but i know there are some couples exercises that can help. here in such a uh in such a piquant situation. what kind of exercise is this, of course there are a lot of such exercises. and if a couple finds themselves in a difficult situation, and then, for example, turns to a specialist, then we give a variety of homework, teach the couple a new way of interacting from all this diversity. we can experiment and do some exercises. today we have several. uh, let's put it this way, signs, uh, with family recommendations

. then these rules are now a great pleasure, then we will experiment and play and let's start with the practice of seven touches. so what can be done in a variety of ways for a close couple of married e, this practice can take place in such a way that partners even hug each other, touch each other with their foreheads and take at least seven breaths, if the couple is not so close, nor married, but nevertheless wants to check to strengthen your relationship, then you can touch each other seven times, the way you everything will seem gentle and benevolent, see for yourself dmitry mikhailovich went . the following are five more things, what is the couple invited to name together. well, each partner calls separately. as a result, in general,

we can get 10 things that a couple wants to do or for which a couple is grateful to each other or where a couple wants to go, that is, five things from any topic and something in common appears in the space of the couple, and many couples that turned out to be a triangle , just the same, they are talking about this, everything in common between us is lost, and therefore we do not know what to do, and here op and five places for a walk. it's been busy for a week now. and another rule of our family. katya how to understand? a very simple technique , the name itself, often speaks for itself, families that turned out to be triangles are families in which both rules and borders and some agreements have been violated, and what can be done at the first stage is to establish some new rules, some rituals then new traditions up to the fact that they can be written down and where to be hung on a slate board at home or on the refrigerator to explore these rules and know that these rules help build relationships. but i'll tell you in our pair, and dmitry mikhailovich

is always kind. and by the way, no words. he understood this, for example, on makeup on makeup. i always sit down first as a girl, and he always waits for me to be ready for the broadcast. well, you see, this rule works great. let me remind you that our great friend , a specialist, a family psychologist, was with us. ekaterina khramkova. thanks kate, see you soon. goodbye. goodbye. the love triangle often raises more questions than answers. it is a pity that there is often no psychologist nearby. but your questions. we never leave unanswered, we will get to them in a couple of minutes. the latest news from the world of sports against all odds, we took these three

games. i think that all questions to the best team in this country are removed in my understanding of what the guys have done. this is a great feat for professionals from 90 to 100 competitive days a year. our children also have 80-90 starts. the hardest hurdle. it is with contrast that i believe that this race she e as an international indicator. if you are just you are. you are ready to run any world championship, watch the arena sports project on belarus 24 tv channel. when i first came here, of course, this greatness impresses you right away, somehow. oh, what a heavy pear you can see. yes, not only such two housewives, we ate standing like

yeast. you don't know by chance tackle. oh sit down, just a cell of the studio, they are courageous to cook casually. and that, first of all, no. maybe your mother-in-law is coming to help? no, you know, comrades, that boxing has the twenty-fourth place in terms of injuries. how do you learn in school. well, so-so. yes, i also learned so myself and you see, everything turned out. watch a good satchel with svetlana borovskaya on our tv channel. you had breakfast today. and by the way, by the way, no, i didn’t have time, it’s not a question, because i’ll feed you today, the most delicious breakfast, the breakfast of a champion. today mashul and i will cook tuna on pillows from the movie with berry sauce, as well as pumpkin puree, i already salivated, how

delicious it sounded. let's start my day with a glass of water with lemon. generally a thrill. well, this is how i get the perfect breakfast, after which i run to conquer up. you knew that in order not to cry, it is necessary to moisten the knife with cold water before cutting the onion, so i will tell you more. i even usually piss the onion myself. well, to make sure i need an orange for the sauce, and i'll take care of the pepper. ready, let's send it to the pan, watch the breakfast of champions culinary project on our tv channel. you it's great to be healthy the next 5 minutes we will answer your questions and so the first question is asked by oleg

can the immunity obtained after arvi protect against coronavirus, dear oleg, unfortunately, it cannot, because for each human agent, certain immune complexes accumulate personally to this agent e. therefore, if you have transferred the adenovirus fungus parainfluenza res virus everything, it will be perfect other immunoglobulins. that is, these bodies than on the corona virus infection, so here the specificity is very, very high. again, there are different clans of these viruses and, accordingly, each clan will be finalized the immune response and for some time the immune memory will keep it in the cells of the e- lymphoid tissue, but how long it lasts is individual. thanks big let's find out what the next question will be about. so

the next question we have is from dmitry why is bulgur more useful than millet? and really why? well, firstly, there was grief, and much less homocystin is a substance that stimulates inflammation bulgur has a slight laxative effect, among other things, bulgur contains a large amount of iron, bulgur contains a lot phosphorus and potassium, as well as, a. i would say that bulgur is generally underestimated, and this is a very high-quality source of vegetable protein protein, which is vital for absolutely everyone, and bulgur has a large amount of folic acid, therefore it was louder. what is useful for pregnant women. it was precisely these main properties that made the power steering different from the show. beer svetlana let's move on the next question from artyom beans lentils and chickpeas, what

legume diseases are a great question, but i would not start with which of them is more useful, which of them is more useful, but about getting vitamins and minerals into the daily norm, and it’s enough for us to eat 180 g per day of any, i emphasize any legumes. yes lentils we have very useful beans for pregnant women. we have the largest amount of antioxidants, and let's say, peas - this is a hypoallergenic product, so you dmitry mikhailovich know that peas are allowed to be introduced into the diet. eh, kids. chickpeas are high in calcium and phosphorus. chickpeas help lower bad cholesterol. we'll continue in a few minutes, no switch. we're back in the studio and we

still have time to answer your questions. so the question from martha is what exercises can reduce back pain during menstruation to this question? i will ask our physiotherapy instructor victoria chistova to answer, vika to the studio, please. hi nika. hello. i would like to make a small remark before starting the exercises, severe pain during menstruation. this, of course, is the first reason to see a doctor, but there is an important point if these pains are habitual. monthly, they are, as it were, not strong, not intense in nature and cause slight discomfort, which i would like to get rid of in order to lead my usual lifestyle , then, of course, exercise can help. and today we will analyze them. i will be happy to show them, they will help us improve

blood circulation, which will help relieve muscle spasm and also improve digestion a little , including, which also causes discomfort during menstruation. we will get acquainted, we will perform them from the starting position lying down. and the first exercise will be aimed specifically at relieving pain in the lumbar region - this is lifting the pelvis up. we lie on our backs. our task on exhalation is to lift the pelvis up , try to tighten the buttocks, and at the same time not strain the lower back. to do this, the lift must be performed no higher than the edge of the shoulder blades, inhale, return to the starting position, relax the lower back as you exhale. we make the rise of the pelvis up. we strain the e-leg. exercise helps to improve blood circulation, which, as a result, causes relaxation of the muscles in the lumbar region. we perform 15-20 repetitions in three sets at a slow, calm pace, the next exercise will be aimed at stretching the muscles of the lower back in order to relieve

tension from them. we pull one knee towards us with our hands and try to stretch the knee of the chest as much as possible in order to stretch the back of the thigh, the buttock and directly press the lower back. we lingered and slowly smoothly lowered the same thing, we repeat with the opposite leg, pulled it slowly towards us. smoothly squeezed the feeling of stretching in the lumbar region as much as possible. and this exercise. how many times you need to do this exercise. we perform 10 times at a slow pace, each leg 10 times and in this position. we linger for at least 10 seconds to achieve the maximum stretch of the lumbar region. it can also be done on two legs. this exercise will be performed once, but linger. we can breathe deeply for 30-45 seconds in it. we try to inhale , inflate the stomach and, as you exhale, draw it in as much as possible, in order to further stimulate the anterior abdominal

wall to exhale. ok, i would also like to notice that not only in the lumbar region. we experience discomfort, but also in the area of ​​the anterior abdominal wall. even often some disorders arise, we can do such an exercise as cobra, we take a position lying on our stomach, then slowly slightly. we get into the bend position . here it is very important to try on the shoulders of the leg muscles and the muscles of the buttocks so that the lower back does not overstrain and does not experience additional compression and we try to look up in this way. we stretch the area of ​​the anterior abdominal wall, which helps to relieve spasm from the abdomen, linger in this position for 30 seconds. we breathe deeply freely, we try so that the lower back does not strain and then smoothly lower . and we go out into a position lying on our stomach and in this position we can lie down for another 20 seconds to rest. after this exercise is fine. it seems to me that this is a

good complex, it is easy to perform at home. ah, without having any there, let's say some special sports equipment. well , uh, you know, there is such an illusion. it seems to me that many women, and when badly behaved feel during critical days, they believe that and the most important thing is not to move, but to lie quietly, otherwise it will be even worse. no, uh this delusion is really necessary uh, being active and even a little exercise even exercises like squats in small amounts of repetition will be useful. our task is to improve blood circulation in this area as much as possible in order to relieve spasm, but again, i repeat, if there is no deeper reason, if it is not only spasm and overexertion, thoughts associated with redistribution of certain hormones. uh, spheres, therefore, in the beginning, we ask the doctor, do we have some kind of inflammatory , perhaps? triosis or a disease of the internal organs that can affect pain in this area, then we can perform this exercise and they will help us.

but if the cause is deeper, then, unfortunately, it is necessary to be treated, then directly with the doctor, many thanks to victoria e, our expert knows absolutely everything and answers all your questions. thank you, please, victoria was clean with you. thank you very much, goodbye, goodbye. thank you for being with us. we remind you that it 's great to be healthy. see you, to think positively at work and to everyone, i load myself with sports. give your head a relaxation from the first try. guess that stress drops even a pill. ay smiles smile and everything will pass. who are you, where would not go the koran found?