i ended the fourth match in the nhl western conference semi-final series in which the edmonton olers hosted the calberry flames and won 5.3 in edmonton with doubles marked with canadian forward ryan nugen hopkins and his compatriot evander. kane this way. eman. edmonton leads all wren 3.1, the full sports picture of the day has been brought to your attention. take care of yourself and see you soon.

we share useful information about holidays in belarus, a steam church in grodno is certainly a visiting card of the city, and it is open almost around the clock, but my advice to you. guess the time when there is a service here. feel the atmosphere let's plunge into the history of cities and villages. the new faith caused the mark of the local parishioners, who defended their rights in every possible way, and only with the advent of vladislav the fourth vase to the throne. orthodox prayers resounded here. this is a frog

at the relaxation places, that's not what they call it. well, this is a good example for all of us. how to not only work, but also to relax and explore local attractions. one of the halls of the pharmacy is now a museum, and i will note absolutely free, you can come and see and there are a lot of small antique items to see here. and believe me, it will drag out for more than one hour. what kind of reconciliation shop you look at this and you want to reconcile with someone important for yourself . here it attracts. this spring, unique for the locals, they say tsar peter himself drank water from it. travel with

us to belarus this moment is worth remembering those without whom we will be so lonely on this earth , it's time to say, you know, i miss or listen to dad right now, without putting it off for later, you need to say, i'm here, i'm nearby. appreciate the time you spend with your loved ones. pencil is very important not to forget.

the idea of ​​human life expectancy is changing all the time, recent studies show that by the end of the 21st century, a person can live up to 130 years, and the age limit can reach 180 years on the one hand. it's good news, on the other hand against biology this means that women will be in menopause for almost half of their lives, of course, menopause is not a disease. you can prepare for it. today we will talk about nutrition, because it plays an important role in this period. and let's figure it out. what to do when family relationships pause due to a 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. this is exactly the question we will deal with today in our studio with a psycho. and, of course, we will answer your questions. about the sore project with you. it's great to be great we're starting 50 years for a woman. it's not easy, but the time 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 a woman's body 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 their slowing down of metabolism, because the sex hormones

are very active. uh, participation is 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 the violation of thermoregulation. 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 thermoregulation. this is a high sweating - this feeling, hot flashes ebb strongest headaches can be this abyssinian in terms of endocrinology can also occur. 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 problems of osteoporosis in women of this age, and the reason is one absolutely true and what else experiences the female body in it time he experiences a lot, but all these processes already give external manifestations. that is why glucose is poorly absorbed by a woman. and this is also a hormonal imbalance, which automatically leads to a violation of lipid metabolism. and this in turn leads to hyper. insulin is not and this is already a direct road to type 2 diabetes mellitus, and we have weight gain, obesity and poor absorption.

right next to it, there is a violation of live metabolism plus atherosclerosis, and all these metabolic disorders lead to an increase in cholesterol. and so called bad cholesterol it is absolutely true and very important that during this period the body will strive to build up adipose tissue of the fatty component, because it is fat that also contributes to the production of 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 further one 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 keep it in 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 were talking about, uh, we will not repeat that the water lingers and you will never get rid of it, and you will suffer from edema. if you don't drink water. the next dacha meat, when iron natorium it is absolutely true that we are talking about the fact 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 what to get the daily allowance iron for a woman, you need to eat 10 kg of apples in one day, what to do? that's right , no one here, where iron is not excluded. it 's a great source of protein, but i would definitely advise to avoid fatty meats, i.e. very rarely eat pork very rarely eat lamb, because, uh, you said that this age just suggests 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 our culture. so 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 sex hormones. they are called phytoestrogens, so japanese women endure menopause much more easily than we do, than american women, european women, so i recommended soy products to women at this age. dairy. it can be lactic acid products, but not fatty i emphasize. 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 the vitamin of youth in our country. 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 these are excellent sources of vitamin, and which are again a vitamin that helps us prolong our youth vitamins in the c group in the first place and vitamin k. and, of course, i would introduce it without fail. whether you like it or not, at least twice a week, and fatty 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.

herring mackerel - it's inexpensive. and 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 supplements, 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 microelements that you need, only i am always against it, and the thoughtless consumption of everything in this life, like some products, and some dietary supplements, before taking dietary supplements , please, go do an analysis, a detailed analysis of all vitamins for all minerals and see if you really have a deficiency of these nutrients, if

there is one, i am for taking dietary supplements, if not, 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 menopausal women absolutely right, but we also have a black list that we brought products that at this age, i advise you to exclude and let's figure out what kind of products they are, of course, these are 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 a this is the first uh, a story that leads uh 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 the second type, we have repeatedly said that the responsibility for the metabolism of glucose. at this age, it carries just a dietary regimen. and these phenomena of hyper insulinism lead not only to obesity, but this 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 flushes are spicy seasonings, blood vessels expand and provoke more. these situations are aggravated, of course, by fast food, but here i hope there is no need to explain here and there

will be salt here. yes, here is the fastest rate of weight gain. well, mayonnaise, again, the same story with preservatives with all kinds of chemical additives with salt and sugar, which are 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 manifestations of discomfort during menopause, but with rational when used, they can give a certain flavor or some kind of charm to a cooked fish dish, for example, the main rational use of smoking is 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 same time there is a lot of fast food in retirement. why not make a burger with a

natural piece of meat? well, no one takes the same joys in the form of desserts 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 have given 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 the period of life and live it possible by realizing your dreams aspirations. and most importantly, be healthy scarlett ohara.

anna karenina madam says all these literary heroines are in the center of a love triangle. this happens in real life as much as in novels. what to do if you fell in love with another, we will discuss this together with a family psychologist? endowed with an acting gift, he did not know how to pretend. a bright, kind person, i pronounce heavy impressions on new people in his heroes, the audience recognized themselves. what is clear, everything is clear. now , if there is such a thing as a man of the people, here he was completely representative, and the plot of his own life was not inferior to

exciting films. he was not very word-hungry. he often just silently listened with interest. but if he already began to speak, then it was a real miracle yudo, of course, well, not without the fact that, of course, she was quite literally. if he asks you to raise, he immediately asks, this is already sharpened so yes, she, of course, that you can see the life and work of yuri belov in the documentary film kings of the episode on saturday on our tv channel. questions that at first glance seem simple 50 kopecks yes 50 kopecks. now, if you answered 30, you would go to build. and so no candibober is the very same red yes, the red candibober is on his head. you still don't mean that a woman or a ballerina accepts the candybober answer sometimes, very original

answers. what is the name of? these are shoes. brogues were some other options at your table. a particle answered at your table. why didn't you listen? because it's vasya, because i'm actually physical education and the participants whose task is to answer true and will not go to the construction site. love your job with love care to the desired result, watch the intellectually entertaining project of the tower on belarus 24 tv channel. healthy healthy falling in love

with another person is still taboo. after all, there is a feeling that they will not understand and condemn you, although in a relationship no one is immune from paying attention to another person, thinking 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 temple. hello family, family triangle relationships. is there a risk group who might be in this triangle? father, 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 began to be reproduced and repeated in the family, 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 feels dissatisfied and the second reason why such a story may arise is when partners have stopped exchanging emotions and have lost the opportunity to demonstrate true emotions, for example, partners always pretend that they have only peace in the family, and, for example, conflicts are prohibited for them. well, and so on and so forth, and now this is an emotional blockage. it also contributes to the fact that one of them may want. meet another and form an emotional relationship on the side. well good in 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 this is often an absolutely emotional action and partners live this situation differently. but, if we are talking about a triangle that

lasts a long period of time, then, as a rule, each participant has one. ek - the task that he solves in this triangle is the partner who meets with two others. 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 who allegedly suffers. well, we say so often yes to whom the spouse or spouse has been cheated, sometimes, if you talk to these people in therapy, then they say, yes, i generally knew about this situation or knew about this situation, but i'm so calmer. quiet me 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 look at the geometry of this love triangle with your help, how does it work, right? let's see, well it is believed that at the top of the triangle there 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 and 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 if the foundation starts. ride in some way, then this person will collapse it is really important for him to build emotional connection with two points at the base. and it's 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, to whom they have found a lover or mistress and the main partner. and we already know that this relationship can benefit, but there are other aspects as well. main partner. maybe u feel so rightly offended. yes, and can, for example, manipulate in a relationship. there, getting some kind of gun benefits 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 one more feature of the main partner. if suddenly he wants to end this relationship, then all the same

guilt shame embarrassment in this situation is less than at the top, because it seems like it's fair anger i break off relationships 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 in which there is no such place. there are well-known words of omar khayyam. seduce a man who has a woman, but you can't seduce a man who has a woman he loves, so of course the third member 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 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 a triangle. and the triangle has too many. here for me so precisely the sharp corners because once and somehow it 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, as if it explodes and there is a change in roles, a universal instruction in this matter, well, does not exist, but you can sort out your feelings. determine what is important now, what is needed. although, yes of course, my one of the participants in the love triangle can understand how to understand their own feelings, increase the level of their awareness, understand. 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, the 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 do i feel consider these questions 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, what do i do in this relationship. i am entering a strange family, what do i feel when i enter a strange family and so on and so forth the main partner insider asking himself this question. it can also reflect on what happened in

our relationship once such a thing happened. story, what can i do now the next question is what moments are important in a relationship and what is missing? i think it's understandable that the first person to discuss this issue with their couple is the main, pa-partner insider to ask their partner. so what is missing, what happened and the tops and, well , think about it, maybe there is a way out of this situation. you can close the next question. to what point of relationship is there now the same vision of the future 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 the top really needs to think about, because that 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 and 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 a very simple and 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 realize 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 answers in its own way, there are families in which partners are convinced that it is better to hide

this grief of your truth? that makes life easier. this reduces the number of conflicts. and so the partners feel much better, because to find out this information. well, it's like dropping a bomb. there are couples who claim that there is no need for 100% truth and the only way we can build an honest , full-fledged relationship. 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 it's different. you seem more likeable interesting, more cheerful, somehow more improved in relation to your main partner, then this is an occasion to start talking with your 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 a triangular relationship be

secondary. even more distant. contact your partner first. well, i know there are some exercises for couples that can help. here in such an e in such a piquant situation. what kind of exercise is this there are many 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 say signs, uh with family recommendations, svetlana and i are like a television couple, yes, in our example to people, what does this mean these rules are now a great pleasure, then we will experiment and play and let's start by practicing the 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, as it seems to you, everything is gentle, everything is friendly, see dmitry mihailović following here are five more things that the couple is 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 , that’s exactly what they are talking about, everything in common between us has been lost, and therefore we don’t know what to do, but here op and 5 places for a walk. here a week has been busy and the last account of the rules 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 point that they can be written down and where to be hung out on a slate board at home or on a refrigerator to study 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. the love triangle often raises more questions than it 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. let's meet hardworking and friendly polishchuks. this is my home, my joy. here i lived my childhood in this house my mother lived, my father is hard on the earth, he brings great joy, joy, when you sow something

, even joy because you just plow, we will show the picturesque landscapes of the belarusian woodland, and this river divides. the village of rybna and the village of kiselyovtsy, but the village of rybno and the village of kiselyovtsy were very friendly people, let's get acquainted with the history of the villages of cities. here the battle took place and it was here that the dead on the stations and the suvorov soldiers flew out. well, and most importantly, i want to say that , uh, why the name of the village is fish, because there were a lot of fish here and the name rybno went, see the poleshuki project on belarus 24 tv channel. do you want new dishes on your table every week, she went cooking a minimum of time we need a fillet. cut into a medium cube of

spices. you can add absolutely anything i still have here, uh, oni cloves and pepper fragrant. i will also add to search and plan recipes you won’t have to do everything for you . and curry's favorite dish is queen victoria, she ate it almost every day. i would call this dish lazy pilaf, because now we will prepare all the products and quickly fry them. i love adding spinach. because spinach cheers us up . and improves appetite mini kebabs are ready to serve. i will have them with rice. watch the culinary project for a week on belarus 24 tv channel and cook with pleasure. healthy healthy healthy healthy healthy

be healthy the next 5 minutes we will answer your questions so the first question is asked by oleg can the immunity obtained after arvi protect against coronavirus, dear oleg, unfortunately, it can’t, the fact is that for each human agent certain immune complexes accumulate personally to this agent e therefore, if you have transferred the fungus adenovirus parainfluenza res virus, all this will be completely different immunoglobulins. that is, these bodies than on the corona virus infection, so here the specificity is very, very high. again, there are different clans. viruses and, accordingly, each clan

will develop a personal immune response and will keep the immune memory for some time. it's in the cells of the lymphoid tissue, but how long it lasts is individual. thank you very much. 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, first of all, there was grief, and much less homocysteine. this is a substance that stimulates inflammation bulgur has a slight laxative effect, among other things, bulgur contains a large amount of iron in bulgur contains a lot of phosphorus and potassium, as well as. i would say that bulgur is generally, not underrated. this is a very high quality source. protein vegetable protein, which is

vital for absolutely everyone, and there is a large amount of folic acid in bulgur, so bulgurchim is useful for pregnant women. these are the main properties. bulgur is different from pshonka. thanks svetlana let's move on next question from artyom beans lentils and chickpeas, what legume diseases a great question, but i would start here not with which of them is more useful, which of them is more useful, but about getting the daily norm of vitamins and minerals, and it’s enough for us to eat 180 g . any legumes are emphasized per day. yes, lentils. we have very useful beans for pregnant women. we have the largest amount of antioxidants, and let’s say peas are a hypoallergenic product, so you dmitry

mikhailovich know that peas are allowed to be introduced into the diet, children, chickpeas contain a large amount of calcium, phosphorus, chickpeas helps lower bad cholesterol, after a few minutes we will continue do not 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 the sixth to answer, it seems to me to the studio, please. hi nika. hello. i would like to make a small remark before starting the exercises, severe pain during menses. this, of course, is primarily a reason to see a doctor, but there is an important

point, if these pains are habitual monthly, they are, as it were, not strong or 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, what is 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 buttocks. the 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. they lingered and slowly lowered the same most, we repeat with the opposite leg pulled towards us slowly. smoothly squeezed the feeling of stretching in the lumbar region as much as possible. and this is an 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, at least for 10 seconds i feel the maximum stretching 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 take a breath, inflate the stomach and, as you exhale , draw it in as much as possible, in order to further stimulate the anterior abdominal wall , exhale. okay, i would also like to note 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 and we can do such an exercise as cobra, we take a position lying on our stomach, then slowly slightly. we go into the position of deflections. here it is very important to try to tighten the muscles of the legs and the muscles of the buttocks in order not to the lower back was strained and did not experience additional compression. i try to look up in this way, we stretch the anterior abdominal wall, which helps relieve spasm from the abdomen.