and the history of the hostage was happily resolved to the lowered exchange rate, but the depositor did not see the currency. new information from my colleagues at 15:00 on our air. all the best. according to who data, 46 percent of those suffering from hypertension are not even aware of their

diagnosis. unfortunately in the majority. in some cases , these patients learn about their diagnosis only after the hypertension has become complicated by a crisis. and this is the most dangerous condition, life-threatening, but today we ’ll talk about this about what to do if you or your loved one has a hypertensive crisis, as well as learn how to cope with anxiety, we will receive life hacks from an experienced psychologist. and, of course, we will answer your questions. hello, we are starting. it seems to me that hypertension is high blood pressure knows absolutely everything too much and often talk about it lately. yes, unfortunately, all because hypertension has become much younger, and the number of hypertensive patients is growing rapidly. well, that is, i understand that a hypertensive crisis can happen at any age absolutely yes, absolutely right. most often, this state occurs spontaneously and takes us by surprise, but awareness. uh, can help us

deal with this disease. and even save a life at the studio there are guests, who is also very interested in this topic. let's invite her to our place, please join the conversation. good afternoon. hello what is your name elena my name is elena very nice elena what do you know about hypertensive crisis? well, as far as i understand, uh, this is an increase in pressure to high numbers, what high numbers? well, above 120 by 80, that is, 1280 is already reason to ring the bells. but i heard that 120x80 is the pressure of the cosmonauts, doctor, we can’t do anything less than 120 without your help. as you noticed, eighty, that is, this systolic historical blood pressure is called the optimal pressure of 120 129 884. this is normal blood pressure. and the fact that 130 139 and 85 89. this is a high

normal pressure and already only one hundred and forty mm of mercury. arterial hypertension begins. we’ll ask you of the first degree, do you follow your blood pressure, what is your pressure, but i generally don’t life low blood pressure as much as 105 110 at 65-70. at the same time, you feel comfortable . and if your pressure already rises to 120 to 130, then you will already feel discomfort, headache, dizziness, that is, almost the same symptoms of a hypertensive crisis that people will have at 180. what is arterial hypertension in general. this is a chronic disease. with an increase in pressure to these or higher numbers , then a diagnosis of arterial hypertension of the first degree is made, but the pressure can rise 160 to 90. what do you think, or is this will there be a hypertensive crisis? or it will still be arterial hypertension. it

seems to me that it will already be chris 160 to 90 - this is arterial hypertension of the second degree 180 to 90. this will already be our hypertensive cross. today we are focusing on the hypertensive crisis. it is dangerous. a hypertensive crisis is dangerous by affecting the body on the so-called target organs, if with hypertension the effect will be gradual with an increase, then with a hypertensive crisis, the effect. it will be very sharp. let's let's figure it out. which target organs will be affected by this effect and we will start with the brain, first of all, one of the complications of a hypertensive crisis. there is a cerebral lesion - this is an acute cerebrovascular accident in mk. what do you think happens during a hypertensive crisis with the heart and blood vessels? because yes, they are also among the target organs. well, probably it is destroyed in some way, something in the vessels of the links of the

vessels will become less elastic, the blood will pass through them, less intensive nutrition will, of course be disturbed, and we will get such a condition as hypertrophic cardiomyopathy - this is a significant expansion of the wall of the left ventricle, which will negatively manifest itself in our daily life lena what other target organs do you think are at risk? hmm, maybe the kidneys, we know that the kidneys have a filtering function, that is, our fluid pressure decreases when we inject diuretics in order to stop a hypertensive crisis, the kidneys filter and remove this excess fluid from our body. and thus, the pressure inside our body will decrease, the more pressure there is in our body, the load on the vessels in the kidneys will also be, the blood flow rate will deteriorate. well, the load on the filtering function itself. will intensify due to this frequent. these are the stresses for the kidney, their work will, of course, be

disturbed by the doctor. i also heard that not only the kidneys suffer, but also the adrenal glands. yes, the adrenal glands are endocrine glands, which, when releasing their special the hormones epinephrine and norepinephrine into the blood because of this, the pressure will jump significantly. well, it will manifest itself, of course, most often, if it is an uncomplicated hypertensive crisis, weakness, headache, dizziness, nausea, vomiting, hyperemia, it is rodor adrenaline already, if they are released into the blood, then, of course, here, uh, manifestation hypertensive crisis, will already be with complications. that is, there will be a so-called complicated hypertensive crisis, which will lead to a life-threatening state of this heart attack, strokes thromboembolism, by the way, lena's eyes too, so you know, these organs will diverge, fields, vision will be all blurry, like in a fog. why do we talk so much today? and the target organs are precisely these systems. it is necessary to always examine when you

have problems with pressure, because hypertension is a hidden killer, and it has a hidden effect on these organs here. you have already said that you had an increase in pressure of 120 to 80, and you did not feel very good about yourself. but in general, uh, what is the maximum pressure increase? have you fixed yourself? well, probably, in principle, my pressure rises to somewhere up to 130 to 80, when i work intensively in the country, but i should take a sedative and the pressure returns to normal . e drugs, as you say, of a calming nature will be more to calm your internal emotions and your body. it's just hard to cope. you reinforce yourself from the outside with the so-called vitamin, your pressure returns to normal. i so believe, that hypertonic crisis. it's just that valerian, alas, is not 100% stopped, let's talk about the symptoms of a hypertensive crisis, so that you distinguish it from hypertension. there are a huge number of symptoms, and among them a sharp increase in

blood pressure. well, probably something similar happened, in principle, my aunt had high blood pressure and, uh, had a very bad headache and that's it. this was accompanied by nausea. yes, there are also such symptoms here and nausea vomiting and, uh, pain in the back of the head. dizziness blurred vision dr. today i already spoke about it, so the increase temperature. you probably didn't. no skin interruptions in the heart. this, of course, is not the whole list of symptoms. this is the bulk. what does the patient face when he receives a hypertensive crisis ? it is very important to remember what interruptions in the heart are during a hypertensive crisis, if we put our hand on our wrist and count the number of beats of our heart per minute, we will feel a pulse under our hand. uneven, and intermittent, that is, this is the so -called extrasystole, but the exact diagnosis.

we can deliver only after we take an electrocardiogram, because these interruptions can be like extrasystoles. these are rare interruptions in the work of the heart, as well as a violation of the rhythm, which, well, can be life-threatening and lead to some kind of catastrophes. doctor, redness of the skin . such purple ones become or in general the whole body is somehow all this is hyperemia of the skin of the face, but in some patients it can go down to the chest. well, the hands are most often hyperemic. yes, and of course the question arises elena do you think that need to do in the first place in the action algorithm? which one do you think is the first one? well, i think you need to lower the pressure first. that is, we go directly to the first aid kit. as i understand it, a lot of patients do not know about this or miss that the decrease in blood pressure during a hypertensive crisis should be a maximum of 25-30% of the initial one, we should not achieve a result of 120x80, because this is a very large load

on the vessels on the brain and on heart instantly, this is a gradual decrease in blood pressure, the selection of therapy for wait a second. i ask you to pay attention to up to six weeks, and we must also remember that when taking antihypertensive drugs, the intake should be regular daily and preferably at the same time, there should be absolutely no reason to skip the drugs. 90. naturally. they called an ambulance. what do we do next. denmark care is an important point that i remind everyone and always do not forget to open the front door in case of any illness, when you are waiting for an ambulance, be sure. open the feature front door. you live alone. this is very important next. we take a horizontal position with you. we go to

our bed. we sit down and occupy a semi -horizontal half-sitting position in order to reduce the load on ours. let's get comfortable, why the doctor is laying you down now. so here's a semi-synthe, that is, not lying down. you will be waiting for an ambulance , and the floor is sitting, it doesn’t matter, maybe the pressure from the head, uh, will erupt, that is absolutely true. we remember that one of the most common causes of stroke. this is increased pressure in order to reduce the load on the brain and reduce. the amount of blood we occupy this position is the next stage. we must give access to oxygen. that is, remove tight clothing. if it is a shirt, a sweater, take it all off, unbutton it. and, of course, to give an influx of oxygen of fresh air. open the window the next step that you can take at home while waiting for

the ambulance is to use a heating pad if there is no heating pad at hand and by itself elementary, take a plastic bottle, pour hot water into it and apply it. it's to the feet. why do i have hot water it will also help lower blood pressure will improve blood flow. i heard that some even diuretics are used. is this correct olga yes in the list of drugs for the relief of hypertensive crisis. there is a place and a diuretic in order to reduce pressure, we improve the outflow of fluid from our body. well, we contribute to the reduction of pressure. the main thing to remember is that there causes are removable, which can lead to hypertensive crises. this is physical activity, a stressful state of error. on a diet. long transfers. all this can contribute to the development of a hypertensive crisis. especially in patients with high blood pressure. remember this we have

returned our guests pressure 120 to 80. get up. your place, which was for you elena today, the discovery here in helping a person with a hypertensive crisis, they are to blame for the fact that a person needs to be put to bed, yes, that is, to give him such an action feasible if possible you need to open the door, but about the heating pad. i didn’t know that it was necessary to warm the limbs the same way and for me personally the information is useful, that is, help for parents and relatives. that is, i already know what a hypertensive crisis is. i will be his all weapon. thank you. well, we wish you and your loved ones to be healthy. to do this, you need to monitor your pressure, please, this. thank you, they really were helpful to you. thanks a lot, goodbye. goodbye, the new one will continue in a few minutes and tell. how to deal with anxiety. switch see you very soon. dance

is the pulse of movement breathing is the rhythm of life. illustration art of conveying fashion ideas in visual form honey, a spoon for dinner, how is it? new theatrical forms author's reading of classical works search for sacred meaning we are in a new place every week, watch the fashion for culture project on

wednesdays on belarus 24 tv channel. they got ahead of us outstripped think, and in vain the americans do not suspect. how far we have advanced in the theory of the division of uranus, e, there is also written about the denotation young man. we have our own calculations , great accomplishments and deep personal dramas. intertwined in his life together. this method can be used to determine the compressibility and the equation of state. i have already checked the product. it seems that you have invented a new branch of physics. uh-huh you're just a genius date for a friendly court has already been appointed defendants. it's you and lipunski. you just have

to admit that you wanted to openly publish secret work on the study of gunpowder, see the documentary zeldovich. the theory of burning and explosion on tv channel belarus 24. anxiety often gives a big shadow to a small thing, as the swedish proverb says, the swedes wisely noticed anxiety, and it’s true that too much in our life very often we really worry about small things. i don’t have time to do something around the house , a child has a bad mark, or how a business meeting goes, and so on. yes, the list of these anxieties can be simply endless. and here is what is really worthy of our nerves, our anxieties, we will ask this question to the expert of our family

psychologist program, ekaterina temple-cola. please come to us. katya good afternoon. hello katya, tell me, maybe you are worrying in vain with alexei dikonsky, because anxiety is, in principle, a normal state of a person. no, definitely anxiety - it's a completely natural state. it is even our assistant, because it is a reaction to a clear or some perceived threat. well imagine if you and i lived a very, very long time ago and did not have such an ability at all. as the ability to worry, we would have missed the lion. and perhaps some other danger is unknown, how then the history of mankind would have unfolded, that is, anxiety for you and me. of course, it helps a lot. however, if this anxiety becomes excessive, if it accompanies all human activity, then, of course, in this case, we should already pay attention to this, because this state is not useful, because in it involved. all the forces of our body. after all, when the alarm is triggered

, the cardiovascular system, respiration and the gastrointestinal tract are connected. everything. the body reacts to the fact that something is wrong, let alone what kind of hormonal explosion occurs, but here it is generally important to understand that the hormones that are produced in the first place. it is adrenaline and cortisol that accompany any increase in anxiety. it's not the lightest cocktail. and when a person is in this state all the time, then this is the person who, as a result, runs the risk of being on doctor's appointment. i wonder what our guests like to worry about, let's find out from her. please come to us. good afternoon. hello what is your name kristina kristina very nice kristina i watched you there behind the camera. yes, you are so forensic, i say, you rubbed your hands, that is, we are all signs of anxiety. maybe what will happen here on the site now, in general, a very anxious person, and for what reason do you like to worry? i get exactly an anxious person, and disturb

on any occasion and i try to control everything to be aware of all events ekaterina are there any signs on the basis of which it will be possible to understand that the level of anxiety is high, of course. let's discuss these signs in more detail, how do you sleep at night the level of anxiety. my sleep rises and is so intermittent and straight about excitement, for any reason everything seems so imperfect without days off. this is one of the most frequent signs of those people who complain about high levels of anxiety, sleep disturbance is definitely, and we mean, it is complex and heavy. those that prevent you from falling asleep, these can be frequent awakenings and again the inability to return, then you are relaxed in your sleep, and if such a sleep disturbance occurs, then this is one of the important and even the main symptoms, about which you should consult a specialist, either learn something about sleep disorders takes care of sleep hygiene. this is one of the assistants, one of the techniques

that helps to reduce and reduce this uncomfortable condition. it's not for nothing that our ancestors spoke wiser until the morning of the evening. yes you need to be able to let go of this situation. at least during sleep, irritability is also right, what your environment says, when you worry, worry, of course, this, uh, affects those around you, that is, yourself. irritated by an anxious person, a person with a high level of anxiety, or for whom this is one of the main character traits really often resembles a tight string. even the smallest trigger, the smallest stimulus can cause an explosion while it can be completely different explosion. it could be an outburst of anger. it could be irritability. it could be tearful mood swings permanent. yes, for any reason. these people are very typical for them to have fun, and then instantly, literally within a second

, turn into crying, or into some kind of restless state, and again, even the smallest reason can unsettle them , although it would seem that. that's just nothing foreshadowed trouble, and about the feeling of fear. let's you ask, is it really you, for any reason present, i'm afraid to do something wrong. that's why if something is the case, maybe something is not perfect or wrong to do, so the feeling of anxiety is constantly present. this is due to the fact that fear is one of the components of the author's anxiety, the component is anxiety. and when a person is trapped in these experiences, fear, plus anxiety, then anxiety - this is what he gets at the exit is another very bright sign of increased anxiety - this is poor concentration. yes. eh, whatever you do human. this is due to the fact that a person whose level of anxiety is very high endlessly scrolls some disturbing thoughts in his head that flow from one to another; these may be thoughts related to working with health and the

safety of loved ones. they flow like a river and are in power. these reflections cannot be focused on any other activity, even if it is much more important in this period of time. let's find out what's out there that can help manage anxiety, for now. it has not yet gone far and worsened our life and we will analyze these couple of points. one of the tips is the execution of the usual affairs of the frame, which means household chores, if a person is in the grip of anxiety, then he often notes that he cannot do anything. no matter what he tries, everything falls down. from his hands it seems to him that he cannot concentrate on anything, and such people often say, i don’t even remember what i had to do during the day. and therefore, if you suddenly find yourself in such a state, or you are familiar with it firsthand. this is some kind of frequent state, then you should, firstly, if you are in the peak, do something as simple as possible to

sit down or make a cup of tea or pour a glass of water, and you will immediately notice how your anxiety level decreases. next, you should not avoid any of your habitual routine affairs. if you train on tuesdays, thursdays and saturdays, please make an effort on tuesdays, thursdays and saturdays as well. go to training, that is, continue. eternal routine affairs and to cope with anxiety will help us to live in the present to a person whose level is high. anxiety is often the driver of a time machine, he goes either to the past, about which he thinks, how it would be necessary to do differently in this or that situation, or goes to the future and makes some kind of forecasts, but unfortunately, anxiety works in such a way that most of our forecasts are catastrophic and as a result, a person further increases his anxiety state. therefore, the best thing you can do for yourself is to remind yourself

what is happening to me right now, what needs to be done at this very moment in time? whatever my prediction is? i don't know exactly what will happen. i can manage only now an extra period of time and from here. maybe another problem follows, that christina may not believe in herself and her strength, she would have to believe in her strength. we need to experience with you the processes of the case , which we have coped with, which we have begun to do, brought to a climax and completed and received some kind of result that we like. and it can be quite simple things. by the way, many people during anxiety attacks like to use this technique and they do n’t even know about it themselves, they clean up and they really like it when the cleaning starts, then some kind of mess, and then wow, relief from the fact that everything worked out, that is, faith in their own strength is not based on grandiose deeds. it

relies on such small things, but which we brought to the end and were able to experience satisfaction from our own activities and its results christina a. you are generally a determined person. i think yes, i am determined uh, at the same time long you found plans, but if i already uh, decided to do something. i'm sure i'll get it. uh-huh it seems to me that this is a serious application in order to defeat this very anxiety, however, and it will also help us to cope with anxiety, of course, the rejection of hypercontrol for anxious people. it seems that their anxiety decreases and everything is getting better, when they call everything, everything is under control, they check their relatives, whether they clarify everything is in order, whether their relatives did everything right, but unfortunately, this is just an illusion, because hypercontrol, on the contrary, it increases anxiety. well and another important point is focusing on the main thing. unfortunately, in the thinking of an anxious person, as a rule, there are such a huge number of tasks, such

a huge number of figures, that such a person cannot concentrate. it seems to him that one thing is important, the third these figures change each other and each of them has its own meaning and increases anxiety, and sometimes in order to at least reduce this anxiety, realize it a little more. you can , for example, make a list of goals with more definitions. parity, well, there are no such very priority, but which could be done and those that should be attributed and ignored enough to make the anxious person feel better. let's still summarize christina and designate. our main direction is to ensure that anxiety does not spoil your life in the future, and we will make our lego pyramid . and we will start with katerina's diary of emotions . an anxious, worried person will help us. eh, he often cannot name what worries him about his condition. he seems to be like snowball, if you offer such a person to paint after all, what happens to him? what sensations does he experience in his body? what about

his breath? what are his thoughts? what feelings do these thoughts evoke, that is, describe your inner state, this practice already works by itself, like a pill for anxiety, we continue and we have the next paragraph dialogue with ourselves dialogue with ourselves in the first place. it is the awareness of one's own processes. the state of turning attention inward and on myself as i feel now. am i good i sit, whether so, i stand, as it is convenient for me, that is, this is attention to oneself and one 's condition. we continue to build our pyramid and the next step is our goal. if you find a goal in your life, the meaning of your life, what you want to strive for is important and useful, then you will be able to cope with this anxiety much more qualitatively . our next item is short-term plans. i would say that this paragraph is a wonderful continuation of the previous one, because,

of course, if an anxious person is given a big task to say the goal is can scare him very much, my god. i can't handle it, and you and i remember that in order to feel more confident , less anxious. we need to break tasks into some shorter ones, because we need to see the result of our activities. do you have children, right? i have a daughter. i congratulate you. i remind you that we are responsible for those who are near us and with us. well, the next family is coming. why is it important if we do it with you? something for our loved ones. we feel love affection mutual understanding friendly love feelings. it also helps to reduce anxiety, so sometimes instead of your hyper control, when you call loved ones 50 times and it only causes irritation. like you and others. think about what you could do together so that you can do for them or ask something from them for yourself. and this

is the compatibility. proximity is also a good helper in the fight against anxiety and anxiety conditions, christina well, i guess after our expert's tips. i think it's relationships with loved ones you have get better with my daughter. it seems to me that this is important, since it is the loved ones who suffer from our super anxiety from our excessive hyperattention. what else have you done for yourself share it is necessary to pay more attention also to yourself, not only to control others less. thanks christina, i want to remind you that our expert today was a family psychologist, ekaterina khramkova, who helped us cope with anxiety. we wish you a good day and stay healthy. goodbye. see you see you, stay with us. broadcast

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dispel myths , and we are very disturbed, because any theater. this is a very complex organism. watch the belarusian composers on belarus 24 in the program. it's great to be on the air and right now we are starting to answer your questions. let's let's see what worries you. i'm 43 years old. i have a bad heredity for cholesterol plaques in the vessels, i heard about preventive cleaning of the vessels. how can it be carried out with the help of which drugs or batov is this possible doctor, what is atherosclerosis

is a chronic disease that manifests itself as the deposition of atherosclerotic cholesterol plaques on the walls of blood vessels. this will impair the elasticity of the vessels. this will narrow the lumen of the vessel. and this will impair the nutrition of the tissues that these vessels lead to clean the vessels until modern medicine has not come up with such a technique. especially with the help of dietary supplements, you can reduce the risk of developing atherosclerosis by taking certain groups of drugs, while at moment e there are five groups of drugs in the fight against atherosclerosis. these are statins, fibrates, sequestrants of bile acids, nicotinic acid and omega dietary supplements are not yet included in this list. a explain the principle of operation. then these drugs prevent the deposition of these plaques on the walls of the vessel, but there are still ways to prevent this atherosclerosis. that

it is not always necessary to resort only to drug treatment, in addition, there must be necessarily non-drug therapy. let's consider. which one comes first. this is the most important point that probably worries most of our population - this is an anti-therosclerotic diet. you can eat everything, but the main thing is to observe the measure and volume of this food, of course, if we come, eat, a whole pan of fried meat, and marinated bacon and smoked meats, of course, this will negatively affect our body. many systems in our body but if we eat a piece of meat, we really wanted a piece of fish, please, absolutely in no way extremely negative. it will not affect our body. we continue prevention, it is imperative to control your blood pressure and know your cholesterol level. even total cholesterol does not interest us as much as low-density lipoproteins. these are the so -called bad plaques, which will

be deposited on the walls of blood vessels. and be sure to control your blood pressure. that is, taking drugs the patient does not miss such situations very often every day, he still feels good, the spring effect works even for the drugs slowly leave the body, then we get a hypertensive crisis. unfortunately, therefore, remember that drugs for blood pressure and e to lower cholesterol must be taken regularly. and so on among the list of prevention items. we have a body weight control doctor, these are, of course, overweight people. there are more at risk, but all people who have normal the weight. yes, cholesterol plaques as a result of malnutrition are also not excluded. we see how in this case there is a risk factor, not like in general. we are on heredity, which, unfortunately, already yes, change in no way. we cannot influence him. so, well, another important point. well, quit the bad habits of smoking alcohol. we remember that an uprooted

cigarette will increase blood pressure by 5-10 mm hg , that is, we get rid of bad habits, and acquiring good habits, but among them. it seems to me that this movement, yes, an active lifestyle. this is how it can affect the situation with its serial plaques in our body. all patients who regularly exercise, play sports, have a percentage lower risk of cardiovascular diseases than those who lead a sedentary lifestyle, so do sports and you will healthy. we also like to move only forward, and therefore we turn to the next issue. olga writes to her son 12 years old after coronavirus infections paid attention to the heartbeat was not measured before. now the indicators are constantly 120 beats per minute. this is the norm. for his age, or we need to run to be examined. i remind you something that there are factors. the one that can provoke an increase in the heart rate is physical activity. the period of languor

is emotional stress. uh, diets, some kind of vascular disorder, anemia, hormonal disruptions. all this can lead to an increase in heart rate, but, unfortunately, not to such indicators 100-120 beats per minute for age. e, olga is 12 years old. the frequency should be 75 85 beats per minute. that is, we can say that this is directly some kind of critical purity, so this is a reason to sound the alarm and be sure to contact a specialist who will prescribe an examination for you and confirm or exclude this or that pathology. we will continue to answer your questions. stay with us in a few minutes. we are back in the studio of the program it's great to be and we continue to answer your questions. we have guests at the studio, please come and talk to us.

good afternoon. hello, what's your name? my name is svetlana svetlana very nice, what is your question? i occasionally have a crunch in my shoulder joints. i know that gymnastics in general is good for the joints, but you have to understand. what exercises does he perform so as not to make things worse. it seems to me without a specialist. on me to get by in this matter. we are inviting a physiotherapy instructor victoria please come to us. hello reasons what can be the first movements of tendons, ligaments and soft tissues when moving, changing position, they can to publish such a characteristic crunch or rattle, then the next reason may be the accumulation of gases in the joint fluid can also be the cause of inflammation. this is a little more dangerous, but most often the inflammation is accompanied by pain, when the surfaces of the joint become rough, and when moving they create such an unpleasant sound. therefore, if you do not experience pain, then there is nothing wrong with that . really. you just need

to perform movements that will help you develop your shoulder joints. especially, if you have a sedentary job and during the day. here is a long period of time are stationary. you may be working on a computer. eh, judge a little somewhere and the muscles are weak, then here is the problem for you. svetlana have you ever examined the joints, did an ultrasound mri yes, once. well, so far there have not been any serious ones, which means, most likely, in this case , either muscle atrophy due to the fact that there is not enough motor activity, or you just have such a physiological feature with hypermobility of the joints the feature is also, uh, there is a place to be, so today i will show you a couple of exercises that will help you, and improve blood circulation in the area of ​​​​the shoulder joints to slightly strengthen the muscles of the shoulders. and i think that in the future this problem will disappear and the first exercise that we will perform will be performed with stick gymnastics. i suggest you get acquainted with this magnificent projectile. we place it in our hands on a stick and lift it up, but we don’t put it on, we don’t put

the stick behind our heads. he lifted right above head on exhalation, only more smoothly and calmly, do not perform sudden movements smoothly raised. and also smoothly lowered well. it is very active in the upper-key belt. e shoulders, including performing 10-15 repetitions of the following exercise, we raise the shelf up and bend the elbows and wind it behind the head. here is the thoracic spine. it will work well, which also improves blood circulation raised up and lowered, we place our hands well along the edges of the stick, directly rest on our palms and with one hand push our hand up, as much as possible, yes, and the same thing in the opposite direction was slowly lowered and pushed up already from this side. i think you can feel how actively the shoulder joint works in different directions. and this is our main task. ligaments stretch very well here. and so we perform 10 times in each direction

due to the fact that we can perform more difficult, if you have a small dumbbell in your arsenal at the workplace. you can do front raises with dumbbells. now we will do with a stick, but imagine that it is either dumbbells, or body that is, a stick with a weight, we place the shelf approximately on the shoulder rail and raise it in front of us to an angle of 90 °. now it is very easy for you to do this. but if this stick is with weight, or it will be small dumbbells, then the anterior deltoid muscle will work very well for you. here it would seem a couple of simple exercises, but adding them to your gymnastics. you won't hurt yourself. you will improve the condition of the top of the oven and the thoracic spine, including improving your productivity at work, so as with exercises on the upper shoulder girdle, cerebral circulation is obtained. it was just a thought. you are right in the whole office. you can connect. yes, i suppose that they still lead such a sedentary, uh, lifestyle in offices, but here everyone, uh, regenerate to the movement. and that's great. it remains only to buy sticks and dumbbells, why not

a good team building. we thank you for sharing your concerns. i hope that the exercises will help you correct this problem, also we thank the experts of our instructor programs for all the advice physiotherapy exercises. thank you and good day, goodbye, goodbye. friends agree. life is great when we feel good, and that's true, because it's great to be healthy. today it's all before meeting on the air for now, to think positively. at work and everyone, i load myself with sports. give a discharge to the head from the first guess the attempt that stress falls down is not a pill, alla smiles. smile and everything

will pass, whoever you are, grandfather didn’t go, it’s very important for me to forget. conditionally , we can divide our work into two such main conceptual directions. the first is procurement, public procurement and procurement from own funds, and the second direction is exactly what we are talking about, now this is the promotion of foreign economic activity. here we provide a full comprehensive system set of services to our exporters, starting from the organization of a business mission. exhibition activity means, uh,

establishing direct contacts, but if we are the national center for marketing, naturally, we also carry out a full range of marketing research, as for our exporters of our companies, and for foreign partners. we also have an image of our educational center, yes, which we use to explain, uh, how to work in foreign markets? yes, what tools are new to use in each market has its own specifics? yeah, that's what we are. recently we did, uh, a series of webinars, yes, for how to work in the african market? that is, we invited, including our e, de representations, yes and so, we are focused on ensuring that normally accessible language our exporter to explain how to enter the market. yes, where to start, what are the barriers, what are the problems, if the tariffs are not tariff issues, yes, that is, the whole range of issues, the same work is being done in another region. we are similar. ah, webinars. these can be various online conference webinars, that is, the

chinese in the chinese in the asian market with pakistan with egypt yes, it means, uh, the russian market, we have such a resource as an information resource ex. uh, very interesting very useful very effective information resource. uh, let's say there, it 's an aggregator and there, uh, the meaning accumulated information about more than 7,000 belarusian exporters, uh, in which orders are presented. well, more than 22-2000 products and services they have to offer, but you know, everything moves, everything changes. we have created this, yes to say that there is complete satisfaction with how this resource is effectively used. i probably would not say this, therefore, based on those conditions. uh, what exists around us now, we let's say we are trying to breathe new life into this portal.