reports and stacked his climbers in these places of the cities, the youth of the lands and the stepmother must be e his way over people on skin poplars here and it will be visible. uh. i don't know what alley is. uh, we already put such bottles at lada. what well, i don’t know such foam. do not stand at the proun with a snarl. he himself is more alive at the librarian of vilnius university, the burnt arkushin of vudzhenians are being buried at the eighteenth century behind the painting of the garden in front of the bernardine garden clerk , there are sheets of other architectural practices, the gorodensky ensemble. klyashtara, already wearing down the clock, lost the butt of the high bridge near the jasa. panovan not the

soviet church was corrected by myakokadzhi, not by pronunciation. it housed the obero of the judicial medical examination and the sanitary and epidemiological station in the nineties. the temple returned to the catholics. and today we will only be stagnant to trim the asada from the fantastic plasticity with justifies the ball of road architecture.

and having glorified the tire of the lake, blue to the sky of the early ones, that in the rules of the race, lesya in his pants, quarrels take off, wash the creatures. yes, the shrine is removed. skies sketched tire lakes latitudes for fabrics, mouth-tossed under the sun. you'll see, he and nick are not over, but that gold sandy beer drank from their endlessly sketched not lakes. i'm no longer a belly, all the

more so, i just want from stress, so that the thieves do not know the pestilence, and the lake here is their do not prick, do not like to forget. it is very important not to forget. pulling in the knee crunched in the shoulder. it seems to us that these are some temporary

inconveniences. you just need to lie down and rub some mask, but in fact, such signs may indicate that you have a serious illness that develops over the years. how can you protect your joints from osteoarthritis? and what to do if the changes are already irreversible ? if suddenly you are not in a hurry to give an answer now, then i believe that no, in this case you are depriving your diet of healthy vegetables. let's talk today. why christ-illumined vegetables change health for the better and, of course, we will answer your burning questions. good afternoon with you in the studio, leading olga viennese doctor valeriyarenko. we are starting. you may have arthrosis, but completely unaware of it. and all precisely because there are no nerve endings in the cartilage tissue. and when pain arises, the consequences may already be irreversible. yes , as they say, maybe it's too late, right? when you can’t stand up, you can’t walk , you can’t even take a cup with your hand

. for more information about the development, prevention of arthrosis, we’ll talk with an orthopedic specialist ivan case. here is ivan good afternoon ivan arthrosis. well, let's do it, in fact, this is the destruction of cartilage tissue in the joint so basically. this is joint wear. yes, mostly cartilage and also around articular structures. who is more at risk of developing osteoarthritis? e. well, whoever is lying here, probably, will never develop arthrosis , it’s true, and whoever runs with him, well, literally there after a couple of years, first of all, let’s say about sore knees, you immediately remember the athlete. absolutely there is, for example, that is, yes, if you lie down all the time, then there will probably be no arthrosis, because the joints are not used, yeah. well, of course, this does not happen in the athlete's risk zone. it true sport. and people of hard physical labor so to hard physical labor. we

include people who, for example, move weights, yes. or maybe, yes, there, who work out, there, at work, some kind of arthrosis of the hip joint occurs more often in a woman. this is true and whether women are at risk, arthrosis of any joints occurs more often in postmenopausal women. why is this related to hormonal changes? that is, female hormones, they themselves protect the joint. and that's when they start. eh, well let's say disappear or decline or some kind of imbalance occurs, then this leads to rapid wear of the joints, because they are used to being protected all their lives. you now remember, by the way, returning to the topic of athletes, beautiful girls gymnasts, but they will definitely not have arthrosis. yes, such mobile flexible joints, excessive mobility of the joints. it causes arthritis. that is, they develop even faster. due to the fact that the joint does not move correctly, the so-called hypermobility of the joints ivan let's

let's figure it out. why is there a problem in the joints. uh, what's special, maybe the blood supply to these joints arthrosis is the wear and tear of the joint, that is, with age. in any case, it occurs in us, the cartilage begins to wear off and lumps or small pieces. here is this cartilage. they are deposited on the membranes on the synovial membranes on the ligaments. what causes inflammation and, accordingly, its reaction of the body or, in this case, the joint, to these changes, that is, the joint fluid becomes more viscous. uh, because of this, the erasure begins intensify. well, especially when the load is wrong. and this, by the way, is about the way of life of girls about the wrong load on the joint, for example, heels, which we adore so much. yes, this is also an example of an incorrect load on the joints. yes , here the load on the joint and also the structure of the body are wrong. in women, there is mainly a tendency to x-shaped legs in the structure of the legs, and this leads to the fact that they

load the joint unevenly, that is, the outer part of the joint - it is overloaded and erased faster, which starts such a chain reaction from the nose of the entire joint. well, if other factors that contribute to the development of arthrosis. let's name them here among them, well, of course, in the first place. it seems to me that everyone would say about excess weight, of course, the greater the load, the stronger the mechanical wear of the cartilage. you can tell him that some kind of diet that many girls love to follow can affect the development of arthrosis. yes, during the diet, what happens is that nutrients are not supplied in order for the body to mobilize its forces. there building elements are not supplied, that is, an insufficient amount of protein, respectively, well will not be updated. this is a very strong liquid. the nutrition of all internal structures of the joints occurs precisely due to the synovial fluid, which produces the synovial membranes of which there are. and nutrients and trace elements and oxygen contained the next factor that contributes to the development of arthrosis, i

was very surprised by the cold and dampness of ivan. how to nourish the joints you need good blood flow, uh, the structure of others and cold prevents the penetration of oxygen and nutrients. uh, there is even such a treatment for the joints that if you have arthrosis, you need to go to the pool with unloaded pants, but there are nuances here. you need to go to a pool with warm water. and here is such a factor, well, which sometimes does not depend on a person. these are injuries, some specific injuries. any damage to the joint accelerates the development of arthrosis. be it an injury. whether it is damage to the ligamentous apparatus, or god forbid, a fracture. or a dislocation. well, that is, the factor we called the main ones. yes, overweight, cold and damp. injury. we will try to avoid this ivan is it possible to somehow suspect arthrosis in an earlier stage, what are the symptoms? uh, this is preceded by such an early

symptom, when after a load some kind of incomprehensible fatigue appears. uh-huh feeling of fatigue in the area of ​​the joint. that is, it's not a muscle that hurts, we don't connect there. but here is something in the joint, somehow it does not behave in the same way, the question will be at the same time the restriction of mobility. these are far advanced cases, when the synovial fluid becomes more viscous, and after sitting for a long time we get up and here's some here, too, such an awkward couple of steps went through everything and it seems like nothing. let's look at all the signs, deformity, wicking and swelling, joint stiffness after rest. i want you to comment on this earlier indications or not. here, arthrosis is already some kind of second stage, and so on stiffness. after rest - this is one of the early signs of swelling of the edema. this is when a lot of synovial fluid is already being produced, that is, there is inflammation, that is, it is deposited many wear products. this is a later sign of deformity, the joint is also such a

far-reaching sign. this is the second stage. even closer to the third, you need to be attentive to yourself to watch what aha. something somewhere is not right, and then you already have to navigate . i should see a doctor or have a look. uh, maybe it will pass, maybe it will change some stereotype of the movement of our own, that is, maybe we went to the garden there and dug a lot, and our joints started to burn. here, then rested, it seems like nothing. well, it says that it's already here there are early signs of arthrosis. there is a golden rule in medicine that the disease is actually easier to prevent than to treat it later, of course. let's talk about prevention about how to move correctly. how to eat right so that you do not have joint problems. and for this we will invite a guest to the studio, come out to us. sasha the guest comes out with a cheerful gait, we can conclude that not everything is fine. we believe in the joints. good afternoon. good afternoon. what is your name dmitry dmitry how does the joints feel in okay, but after a workout, for example, it happens like the doctor said, there

are some there, that is, perhaps there is a reason to look at the training. how do you perform weight exercises there, for example, lifting a football. well, how bad for the joints. oh, football is bad for the joints, especially for the knee joints, the ankles are a little better for the hips, by the way, men, uh, who are not even fond of football. it's not a risk anyway. we are used to what it is, well, women are used to the fact that you help us in everything with gravity help to transfer some now i 'll check. as far as you can see, you know how to lift weights correctly, let's see how. you pick up such a wonderful, i won’t say that a woman’s handbag. well, and how to carry these items home, for example, well, products. bought, please hold up a second. like this. in general, as a whole, our guest did everything right, you can’t raise everything differently, but there are certain rules, that is, the load

should be as close as possible to the central network of the body, and such an unspoken rule is better carry 20 kg in two hands than 10 kg in one hand, that is, it is better to distribute the load evenly. well let's now have some gels. this is a big weight of 40 kg lifted in the same way, maybe even squat would squat. imagine that this is a box of tangerines. and you need to solemnly hand it over to someone, how will you carry it? here , take the suitcase straight, imagine that this is a box of tangerines. you are bringing someone a gift. so here it is to pull out. yes, this is already wrong, well, some will ask. but what about then it is right to wear weights, pressing his density to me ivan i am not mistaken absolutely right. either on straight lines, that is, if the box with tangerines, yes, that is, either on straight arms, but as close as possible to yourself, or if it is already bent, then also so that it lies close to the body, but as close as possible, if a

person has already developed , arthrosis, there are the first signs of its task, to lie down as much as possible and still somehow show movement in the joint with a minimum load, or unloaded joints. that's why the pool some walks, but not running, the nutrition of the joint occurs due to the constant compression and stretching of the structures, that is, they are, uh, spongy bone, subchondral layer. it is like a sponge that contracts and expands in such a way that it pumps in and pumps out nutrients . the same ligaments are synovial fluid when we lift our leg, for example. well, if you take the knee joint, the ligaments are stretched, this stimulates the production of synovial fluid, then they are stepped on. they relax a little. and they are some kind of part, probably liquid it absorbs and releases it into the bloodstream. if you have any questions for our guest's expert, please. here i have just football from the stop. now this is bad football feeling

so unpleasant. maybe it's arthritis. but we see that the restriction of mobility. as you said, the load, that is, as if instability, as if it is tucked up, or what kind of unpleasant sensations are there, right? well, they are like that for a while, but that's why they leave and that's it. well, this is most likely, or i'm tucking somewhere. somehow i put my foot wrong and beat me, what am i lefty. the left beats, well, most likely constant blows. that is, you just break the cartilage, that is, this is most likely the initial phenomenon of arthrosis, which most likely arose against the background of instability of the ligamentous apparatus due to constant blows dmitry maybe it's time to get on the gate. uh no. i think i will play now. well, or at least try to train your right leg to score. yes indeed. uh, inca use a bigger screed instead of lining. yes

, you are the first one too. and i want you remind, if you have any initial manifestations of arthrosis, as if our guests dmitry then do not self-medicate contact a specialist. i think that experts like ivan will give you more advice. well, do you need to stop or be more careful, and in your thank you very much dmitry for coming to us for all the recommendations. our trauma doctor program van kiev was our guest. have a nice day. if you want to notice arthrosis, ensure proper nutrition in your joints, and eat right yourself. and if food that helps to lose weight, i believe that yes, cabbage lovers will also answer, yes, let's talk about the benefits of cabbage and all cruciferous with our expert. so don't switch, stay with us. a flowering branch of cabbage

is just so beautiful, even said romantically, the middle ages were called cruciferous, alas. in the last century, around the thirties, however, cruciferous spruces are very rare and even more to boot. they didn't know how to cook them. well, absolutely, well, really broccoli. today everyone is on hearing, and even knows the benefits of this product child. moreover, one of the first complementary foods is broccoli. but not everyone knows that almost the entire cruciferous family is useful. yes, and it seems to me that in this regard, cruciferous plants have been forgotten by us very much in vain and in vain it does not very rarely appear on our table with you. but once rare even dedicated a whole fairy tale. so let's refresh our memory. why do nutritionists call these vegetables charismatic along with an expert endocrinologist, by the way? hello tatyana,

good afternoon. i've heard about cruciferous something charismatic vegetables, such a first time. i hope you will prove it to us today , well, let's try a huge family of more than 4,000 species. and for us, the big surprise is that not only cabbage, not only all types of cabbage and brussels kohlrabi and broccoli and white red cabbage, all other types of cabbage belong to this family, but root crops also belong here. uh, such as turnip radish, rutabaga, here are the types of cross-fat salads from spinach arugula, our favorite. i just had a huge number of useful properties they have really. why do we love vegetables? why do we love greens, what are they? well, that's directly undeniably useful contains a huge amount of vitamins. uh, it contains a huge amount of trace elements, and fiber, which we need, but few think about it. why does this lead? what

are the beneficial properties of cruciferous plants, too? let's look at so they have oncoprotective properties. how to tell sulfasinates - these are substances that exist in large quantities in cruciferous plants, especially in broccoli cabbage. what do these substances, or rather, derivatives of these substances. first of all, they destroy cancer cells and stimulate the apoptosis of these cells. surprisingly , they stimulate our immune system, and the activity of our natural killers increases by 50%. in addition, uh, it has recently been proven that cruciferous consumption stops the growth of blood vessels that feed a cancerous tumor, which also reduces the development of cancerous tumors in the body. well, probably, all women know about such a substance as indole.

three carbinols. this is a substance that interferes with estro metabolism. and so e protects us reduces the risk of development. uh, the hormone of dependent tumors, indole tricarbinol is a derivative of these sulfosinalates and this substance. uh, it has been proven to reduce the risk of developing breast cancer and endometrial cancer, see the following beneficial properties of cruciferous they restore the lungs. you can say that with the help of broccoli you can avoid post-coid syndrome. well, avoid not, but help in the recovery or night tissue. after lesions yes, in cruciferous there is a large amount of such an element as sulfur and sulfur has the ability to stimulate the growth of regeneration of lung tissue, including even where there are already cicatricial changes, the next useful property. antioxidants

listen, we always talk about them so much only in cruciferous plants. there is such an antioxidant as glutathione, and this substance, which, like a sponge, collects all the toxins that are formed as a result of the vital activity of our cells is excellent, and one more useful property. it is bactericidal and cleansing effect, and in folk medicine , horseradish and uh other medicinal plants are widely used in terms of treating tonsillitis lesions. uh, nasopharynx, and the development of sore throats, that is, here, uh, cruciferous are very much in demand. well, broccoli has been proven to have bactericidal properties against helicobacter pylori. and say broccoli in a curd form also works against chilicobacter. it is best to steam in this state for most properties.

tatyana is changing i think that a lot of viewers. now they will say, well, everything, now only cruciferous will be in my diet. and if in this story cruciferous, after all, there are some minuses, first of all, we must remember that yes, there is a lot of fiber, if there is a lot of fiber, then this may be a contraindication for exacerbation of chronic diseases of the gastrointestinal tract, in the presence of an erosion ulcer not only the stomach, but also the intestines, and of course flatulence, which can occur when cruciferous are used, of course, allergic reactions can be. well, remember that cruciferous in their composition have oxalic or axalic acid. that is, those who are predisposed to the development of urolithiasis should also not get carried away strongly with these products, tatyana well, i hear a lot, and i personally experienced it myself. uh, the whole negative part of the cruciferous,

because it happens. radish, well, it is very tasty . well, it’s so bitter, and it seems to me that the point here is not only that something is bitter to valera, but sometimes the smell scares away a lot of people. this is to cook yourself the same broccoli. here there is about this life hacks. yes, i'll teach you them together with the guests of our program. please come to us. good afternoon. good afternoon. what is your name svetlana svetlana, you are so slender, probably, you have solid crystals in your diet every day, we will try to use them every day. yes, of course, in a day or two since you cook. so i’m wondering whether raw broccoli is also uh, you use it, as a rule, we cook it for a sail. that is, as it were, and how the smell suits relatives, in principle, she left suits her in process, cooking sniffing. svetlana usually frowns. let's learn together life hacks that will allow us to drown out this very unpleasant smell. again. let's say what it is connected with.

let's go to our makeshift kitchen tatyana tell us, well, as a doctor, i would like to know the scientific basis for this unpleasant smell. after all, this is some kind of molecule, some substance, what is it this is an element of gray. this connection is very unstable. it turns into a volatile compound, water often leaves. a volatile the connection remains and gives us such a specific smell svetlana so that you do not get bored. yes, let's give it to you. here is such a beautiful cruciferous in the form of white cabbage, you chop it on it, yes, please, and during this time we will prompt. how can we e muffle this smell of sulfur, in general, tatyana is possible, well, here is one of the ways we are just showing, svetlana, if we are with you before cooking cabbage, we chop it and leave it for 20-30 minutes. here in this state , already shredded on boards, yes, but the amount of the sulfur element will mostly go away due to eka. and already the preparation of this

colleague, the concentration of sulfur will be minimal. that's when she lies in this state, these oncoprotectors, about which we spoke, go into their more active state. and these were the active components, about which we talked about indole three carbino. here they are already thermally stable. well, by the way, not all life hacks. yes, in addition to the fact that we give the cabbage a literal sense of rest. yes, you can add some seasonings. spices, which will also allow us to drown out this not very pleasant smell. e, gray, well, let's see together what kind of seasonings these are. but among them, for example, it means. bay leaf and that's what surprised me personally with milk, when we cook cabbage with you for a couple, we can really add milk to the water with which we cook cabbage. we can add vinegar because vinegar is a great neutralizer. we can add lemon

juice. so you want to say that you can cook cabbage soup with milk, a spoon, no milk spoil, and the taste of cabbage soup spoons. yes, besides, we can add parsley dill. cumin bay leaf, but, and if you, uh, stew cabbage, then again you can add a little milk. you can first, before stewing, fry root vegetables in vegetable oil , ah, celery parsley onions and add celery root cabbage there, in addition to removing the smell of gray, it will also improve the taste of the dish. and when you cook, and cabbage leaves for cabbage rolls. do not forget to add two tablespoons of vinegar to the water, and thus you will not have a smell and the leaves will be more elastic. i understood why it is customary to eat cabbage soup with sour cream, probably also for this reason, yes, add a couple of spoons, yes, it does not

have lactic acid. and uh, all acids have. so neutral. are you action? uh, that in a restaurant broccoli somehow looks different, well, it’s straight and that’s the color. uh, green green is saved. and what do you think, what is it connected with and how do you fight light at home? let's keep it, probably not. here frankly speaking, i would like, of course, to see more fun on plate color. well, what kind of life hacks do we have, experts recommend not to believe. you will now be very surprised to use ice and cold water when cooking. singing broccoli kohlrabi other types of cabbage, it is important to throw them into boiling salted water. so why, because salt does not allow chlorophyll to break down this green pigment and makes the second moment retain color as much as possible. uh,

cabbage is cooked very little, 5 minutes maximum. after that, you take out the cabbage and place her in cold water, this is what allows you to stop the process of cooking the process of destruction and saves light. and if you add a piece of ice to this cold water, then that's it, it will be even more intense and the color will remain. well, i can say that fresh cruciferous, in particular, cabbage. well, a very pleasant aroma that stimulates the appetite. i just didn't hold back. just very tasty. true well , tatyana, uh, there is such a nuance when you cook cabbage, however, it has a taste of some kind of glare becomes uninteresting. hear you noticed yes, but not very exciting. this story appetite there are some life hacks here a huge number of sauces that uh, enhance the taste of hollandaise sauce is egg yolk and uh, butter in order to improve the taste, milk-based sauces are great. uh, they

will also increase the calorie content of vegetables, that is, use these products very tasty, but literally sprinkle. uh, boiled boiled kohlrabi cauliflower, and vegetable oil or lemon juice, sauce, pesto here for us. well, do not forget that a row of cabbage very tasty, especially cauliflower in batter, svetlana, tell us what’s new and useful for you, but today we helped you find out, and if the main thing is that cabbage should lie down for 30 minutes before cooking and i really liked it to preserve the color of vegetables. that is, as it were, the use of cold water and ice. yes. and, of course, spices. that is, how to kill this bad smell. which my husband doesn’t like so much, i thought something after listening to this wonderful useful lecture, they say, bread is the head of the people. i think cabbage literally svetlana is the head of everything in our diet

, so please include her in your family's lunches and dinners more often. be healthy try and life hacks. we thank uh our expert tatyana podolskaya, a doctor-docrinologist, was with us. thank you very much. have a nice day if you want to introduce broccoli into your diet in an exotic way. remember that in italy broccoli is called italian asparagus. it seems to me from delicious asparagus. for dinner. no one has yet refused, how wonderful she is dr. valery leprenko. never refuses to answer yours, burning questions will get down to it in a few minutes stay with us. we are back in the studio of the project it's great to be healthy and dr. valery andrienko is ready to answer your burning questions. so what are you worried about. which covid vaccine is better

nasal or injectable nasal vaccines against coronavirus infection so far. uh, so let's say the application does not exist, that is, we are conducting research on these accents and most likely they will appear very soon. in the public domain, but for now, we can talk about that most likely it will be a vaccine, the second dose will be given in this form if we are talking, for example, about satellite v, that is, most likely, the first dose. this will be their promotional dose, and the second will be, international, understand that the antigenic load, as an injectable vaccine as an international one, it is almost the same, but here all the changes are only in the method of delivery. and with the nasal vaccine, not everything is so simple, it’s not easy to deliver it. well , for example, you have problems. sleep by breathing or some kind of mucus is coming out of your nose, you injected this vaccine and didn’t get the dose of the drug that you should have received with the injection, that’s all, we just inject a certain

amount of the substance, so now, as they say, what is better or worse. uh, early enough, yes prematurely, because , for example, for influenza, it exists, it is an intranasal vaccine, but there is also an injectable vaccine. these vaccines are more difficult to store , transport, and more difficult to deliver, so, well, it's still very early to talk about international vaccines. uh, it will be interesting against the coronavirus infection. next question. let's see arina asks the child is breastfeeding for 3 months. sometimes you have to take painkillers later. how long after taking the medicine? i can breastfeed again. i remind you that women who are breastfeeding, and we are allowed to take two types of painkillers. this is paracetamol ibuprofen and these substances can penetrate into mother's milk, but they are not dangerous for the baby himself, the question is really in concentration, therefore it is recommended

to take this remedy immediately after feeding in order for 2 hours to pass and you can breastfeed the child, the drug had time to break down, its concentration decreased. uh, both in blood and breast milk, as for other painkillers. there are a fairly large number of them, but many of them, er, penetrate into breast milk and can have unwanted side effects on the baby. and here, if i were you, i would consult a doctor. is it possible to replace this drug, the risk that there will be a complication in the child and how much it is necessary. you may have to stop some time of breastfeeding. that is, maybe this medicine can be replaced, so any le. means you are taking you must understand that it needs to be taken through a doctor's consultation with a doctor. thank you for this recommendation. let's see what else worries our viewers. oleg

konstantinovich asks, is it possible to go to the bath with an artificial knee joint? yes , but not before 3 months. and if yes, after the installation after the operation and is connected, this is no longer with the knee joint itself, but with a complication that may arise. if you will go to the bath, this is a complication of thromboembolism questions i understand, why did this happen? does it look like metal? yes, it will heat up, it will burn, and the truth is, this is a bathhouse. it's 80°c, sometimes even 100, like a finnish sauna. for example, hello, guys, our skin, and under the skin fatty tissue. it was created in order to create a constancy of temperature inside our body. and so she does everything to ensure that excessive heat does not penetrate inside. well, i hope you understand that there 10-15 minutes of being in saunas do not warm up

your kidneys up to 80°, uh, and your blood. uh, they don’t make our entire body boil, just for this iso is to maintain the constancy of the internal environment, so no joint heats up to a temperature that can directly burn you or somehow affect your condition doctor. thank you for debunking these stereotypes. well, we will continue to answer your burning questions. stay with us in a few minutes. we return to the project studio. it's great to be where we continue to answer your questions for the next question will be asked by a guest in our studio. please come to us. we are waiting for you. hello, good afternoon. what is your name victoria victoria what can bother such a slender beautiful girl

began to go to the pool and heard that before swimming you need to do a warm-up on the sides and what exercises i would like to know, it will also be interesting to me, because i also visit the pool and honestly, i myself have never warmed up immediately into the water and our expert instructor in physiotherapy exercises knows how to swim forward or who are you leaving? do you need to stretch? this is the pool. there, all the joints work very gently, the muscles practically do not involve any problems. no warm-up is necessary, as in any sport, because if we are talking about serious swimming, then the joints do not work smoothly there, the muscles get a full load there. why do you need a warm-up, in my opinion. the first thing to note is the prevention of injury. what else? it is extremely important in most fvd pools, such, well enough cool agree that it can cause a cramp, if we do a good warm-up we will warm up our muscle tissue, and

we will minimize this consequence, which can occur in the form of a cramp. it is also extremely important to perform a soft stretch to prepare the muscles for the load and in this way. you will increase the effectiveness of your workout. why are we starting? how to properly perform this workout? there are basic principles. the first principle is that we start from the top down and the second principle to be noted. this should not be done during the warm-up complete. our task is to warm them up to leave all the forces on the edge of the side before immersing the water. so the first exercise that we will do will be directed to the muscles of the neck, since the head. we are also active while sailing. we stretch with the right ear to the right shoulder, the shoulder helps me. we stretch solely due to the lateral muscles of the neck in one direction slowly. smoothly returned. and remember the opposite, that the warm-up is always performed at a smoothly slow pace, we perform 10 repetitions in each direction, the following exercise will be

so we turn our head to the side, lower our chin on our shoulder and draw a semicircle, try to reach the chest with our chin in one direction and in the opposite direction. here we also perform 10 repetitions in each direction in one direction in a semicircle, in the second to the side. in general, it turns out 23 further, moving to the shoulders. our task is to perform circular movements of the shoulder joints in the maximum amplitude forward 10 times and, accordingly, in the opposite direction. just keep 10 exactly. yes, that's good slowly smoothly, but we try with the maximum amplitude is good next exercise. we put our elbows to the sides on our shoulders and our task is to draw circles with our elbows. 10 forward and, accordingly, 10 back, we try to do everything in the maximum amplitude, it seems nothing complicated. yes, but it is very important to feel, uh, some kind of relaxation. here's

how to warm up your shoulders. if you also swim with a rush of heat, then do the exercise really slowly and smoothly, and as a result, everything starts to burn right away. in this area, which is carried out well, the next movement is aimed at warming up. our hands. our task is to realize circles with one hand forward and the other back. and in the area to draw amplitude. imagine that you are standing next to an invisible wall and your task is to draw this circle without resting against this wall, because you can draw like this and then set the amplitude in the shoulder to decrease, if it’s hard for you with both hands, immediately work one at a time well the next movement will be slopes to the side we put one hand on the belt the second top and lean to the side try to stretch as much as possible with the fixed pelvis. we do not lean with our whole body with our legs steadily to one side and to the other , i remember working 10 repetitions in each direction well and it is also extremely important to

warm up. e legs, including knee joints. we put our hands on our knees and perform circular movements. in one direction good, and in the opposite direction. excellent good. and it is also important to warm up. this is necessary for the muscles by raising the toes of the hand to the belt, they rose as much as possible and descended so elementary yes, you can also work alternately to warm up the ankle joint no one, no remember that these exercises must be performed before you are going to, well, go in for sports. i hope you were helped today thank you but for the recommendations. we thank the instructor in physiotherapy exercises victoria of the sixth good day and be healthy. and for today, that's all thanks for being with us. we remind you it's great to be healthy. see you, bye, to think positively at work and everyone i load myself with

sports. give your head a relaxation from the first try. guess that stress drops even a pill. and smiles smile and everything will pass. who you were, wherever you go. write down the quran , it is very important not to forget.

we set off to explore new routes and lay new paths droy - this is a city-museum. there is just a little bit left and crowds of tourists will go here. start yourself admiring the unusual, landscape-like shan castle residence. 16-17 i, my klyushnitsa, will

place you before the walls of our castle. pay attention to the tower clock. they are not typical for orthodox architecture money. they were collected by the parishioners themselves, we will stop in small towns and let's get to know their history first. only insisted. she branched out. in the area of ​​confluence of speech resembled. square, the so-called city center. this building on lenina 14 is the building of the railway station. travel with us to belarus 24 now there is a huge amount of competition in the world of sports. however, among all this diversity, one should distinguish between pop and really, exhausting women's football lately. it has become so popular that it is no longer distinguished from men under 35 in water polo - this is still a game the age is the most when people play the best

players of the world and europe, these are players of 35, the average age is not in time, but the european start is the start in our neighbors, that is, in terms of organization. everything goes very well and clearly . here's what the expected biathlon season will look like in early autumn at the ab congress in salzburg, an overview of the main sports news. see in the program arena for belarus 24. our belarusian economy has already reached the fruits. so let's say your work, more than 80% of the tower of the republic of belarus is occupied by varieties created by our scientific and practical center , these are the varieties of the main agricultural crops, which largely determine the basis of the food security of our state, 38 crops are in the process of selection study.