do it without fear. i will show you today and you will do these exercises. i think that you can do without squats , we will do the exercises from the starting position lying down. we are located on the mat and the first exercise that we will perform will be the following one leg. we bend at the knee joint, we lift the second one up, bend it at an angle of 90 ° and imagine that we squeeze the platform forward and bring it to ourselves. agree. it's kind of like squatting only in a horizontal position. and without axial load. well, you can push a little up, but it will be better if you push right in front of you well and perfectly. we perform 10-12 repetitions on one leg and, accordingly, repeat the same on the second and push the legs forward a little wider, so that the position is approximately like squats when we are standing. mm, just a push is a good unusual movement. yes, but

if we imagine that we are standing, then it will be almost like a squat is excellent, we lower our leg, the next movement is we have one leg, we leave the bent second straighten. and now we make the rise up to about an angle of 45-60 degrees lift up. we linger in this position for a fraction of a second and lower the knee completely; do not straighten the knee, always slightly bent. and in this exercise, the abdominal muscles will also work a little correctly a little. yes a little. the main thing. our task is to load exactly the front surface of the thigh, because squats involve these muscles. and if we want to find a replacement for squats, then our task is to perform those exercises in which it is this muscle that will work, but in fact, part of the press also participates well in squats. here too we perform 15-20 repetitions three sets on each leg perfectly. start feeling here like a light, burning and tension is

great. good next exercise. we will perform from the starting position. lie on your side, roll over. we place the hand under the head. since it is also involved in squats, the inner surface of the thigh with a certain setting of the legs. her to us also will work well. we bend the upper leg at the knee and set ourselves in front of us and our task is to raise the lower leg up, remember, only the main thing is that the leg that is bent at the knee should not feel comfortable in pain, if not comfortable, we just straighten it a little more so that there is no maximum flexion in the knee, we raise it lingered. just not forward, but up, and then it is the inner surface of the thigh that will work and slowly lower it perfectly, you are comfortable, your knees do not hurt. no great, but at the same time i think that load you should already feel. well , let's, since everything is so good with you, it turns out, i will show you one secret, not

very difficult, but very effective exercise, we straighten both legs, the arm is located under the head, we raise the upper leg up. then the lower one, then we lower the lower one and lower the upper one, it turns out that we raised four times , two raised three, lowered four , lowered it is already clearly more difficult. it seems to me an exercise, how do you feel? where is the tension here, these muscles are tense, and i feel the tension of the abdominal muscles. yes partly more the lower back will work, if we perform more repetitions in the square muscle of the lower back, a little is involved. you can even feel the gluteus, abductor muscles, hips and adductor muscles of the thigh on the leg, which we lift, turn over and repeat the same. it turns out that in a complex way, we work out the entire leg, while the knee joint does not receive a load. and how often will we do such exercises to begin with, and three times a week. then you can translate more often and you can do it every day. it all depends on the goal and

tasks you can get up well victoria remembered all the exercises. yes, thank you . do them. be sure and your joints will be healthy. thank you parts and of course, thank you to our expert physiotherapy instructor victoria chistova for helping to maintain our health. goodbye. all the best. thank you for being with us. we remind you it's great to be healthy until we meet again. goodbye, bye, to think positively. at work and everyone, i load myself with sports. give your head a break from the first try guess that stress drop there is no pill, and smiles smile and everything will pass. who you were, wherever you go, 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 landscapes of the shan castle, residence, ran 16-17. i am my housekeeper out to dispose you to

the walls of our castle. pay attention to the tower clock. they are not typical for orthodox architecture money. the parishioners themselves gathered at them, we will stop at their towns and learn their history only. she and my city center imagine, but this is the building on lenina 14. this is the building of the railway station. travel with us to belarus 24. a talented writer with a complex character and the fate of literature there is the ministry of a writer-prophet. this is not about alexei tolstoy, but he rejected all this, and he knew exactly what to write in e, to please the public, the crowd, but at the same time he did not lower the bar, a very good exemplary

example of a normal russian person. he can not live ra- something to eat or not, nothing not decorated, what should he know? why does he live in touch, despite his sadness for the thickness. he was screwy and fast he was swift, he had a purpose. he sought her, but he did not create evil unknown pages of the life of alexei tolstoy he can be blamed in many ways. although it is very easy to do from the height of today, let's say without living, then watch the documentary film saturday on our tv channel.

not a single insurance company in the world will be able to insure our participants from everything that will happen here. here everyone the correct answer brings the teams closer to an unforgettable journey to the famous towers of the world. everyone wrong to travel to the construction site. my name is vasya chekhov, we are starting the show tower. well, let's get acquainted with

the participants of today's game, to my right is a team with a telling name and i really want to believe that they will keep it until the very end of the game optimists and anna girls. hello optimists, yuhu is always like this, yes, yes, accept, something is not, well done, just tell me tea. i also want to always be an optimist, to my left, alexandra and anna girls sewed teams. hello big explain why ah, just here we are very beautiful girls. you know girls, they are good chuyka and sometimes. all three of us feel some not very good changes. and when the girls are not doing well, we scream, that's why we decided to choose such a speaking name for the banshee. you will demonstrate today to us, and this property and i don’t mind, i’m talking about the ability to scream, if our tower is. that, believe me, me and

the opposing team will do our best hear. your talent we got acquainted with the teams. now let's get acquainted with the rules of the tower show we will have three rounds, each round is 10 minutes in each round i will ask questions to the teams, and in the hope of getting them right answers right answers earn points wrong answers call you here in the center of the site to build a tower tower falls. the fallen ones yell, and the points burn out. the tour ends, but, in short, so you are ready, and we begin our first tour of the show tower. first round rules first round of 10 minutes in which i will ask questions to the teams in turn. that is, each team will have its own question. you listen to the question, and absolutely calmly consult aloud, come to some kind of general answer, voice it to me, you will have 3-5 seconds for everything about everything. nothing more than this, but a blitz tour warm-up, so don't think too hard, the questions will be simple, but it's not certain. how correctly brings the team one

point, each wrong one element in our tower tower falls tour ends the team that dropped the tower loses everything earned for points throughout the game. and this is important. you are ready for the first round in the show tower. what is the name of the layer that forms on the surface of iron as a result of corrosion? time rust is absolutely correct answer, yes, it is rust from mythology to fantasy. are you alright. in extreme cases, we will hear your scream from where tzu, helped ariadne to get out from where he got out thanks to this very thread of the minotaur the labyrinth of the minotaur bravo is this correct? reply

to the team from what language did the word cutlet come to us? what kind of language is this obviously i will give you a little hint don't need french famous, maybe not the most spoken language in the world and yet you know this language of optimism. try it, i'm wondering, i took the answer to change french already, you can't teach it, anyone at school, i can't pronounce it. although this is the correct answer. which of the heroes of soviet animation has become a real fetish in

japan, who will be counted in japan cheburashka cheburashka and for what? what do you think, for what maybe beautiful ears are beautiful. me not. i accept the answer cheburashka is absolutely right. thank you, a very good test in the tower of no elements. it is sad. this needs to be corrected. tell me, please, what would be the correct petition or petition , petition, emphasis on the second. ah yes, i accept your answer attention, the correct one is the correct solicitation emphasizing the first one, but alas, your team gave the wrong answer. please build katerina tower any element any element you see on our site can be set as the first one. you have 30 seconds of attention

to the screen what is the name of the jacket you see on the screen? what is the name of this jacket, of course, they were old. it seems to me once again, two or three time, maybe a belt, this belt, this one is well received. don't continue is the absolutely correct answer. yes, this jacket is called the tuxedo. let's go further photo question for your team. this is a sculptural composition. a lady with a dog adorns the yalta embankment; she was created based on the famous work. please name the author of the work - this is an absolutely correct answer. in the soviet union song v

fly up the bonfires blue nights was considered the official anthem of the organization of which organization? what is this organization? would like to join, of course. i don't know how to join. but to go to the construction site, it's not now. this is the absolutely correct answer on your command. what color glasses do people who are overly positive about pink wear? this is the correct answer. you may get the impression that the questions will continue to be like this, but drive in the neck, drive in the neck further better. this is one of the most expensive spices in the world because this spice is going to

manually. what kind of it is ok, i don't know, we are ready for this saffron not to convince you. what country do you see on the screen? what kind of country is this? mm, i didn’t say either from putin or greenland, nadia is definitely not a country, i’ll tell you a little, this state in north america is canada, you ask me. look at the screen and say what kind of dance

is dancing to the drunk lecturer in eldar ryazanov's film carnival night, what kind of dance is so good? facial expression did not embarrass no this is the correct answer. yes, lezginka lezginka, moving on photo question for your team on the screen russian soviet children's poetess, screenwriter writer and radio host, it was she who wrote the quatrain about whiny tanechka who is she at the time. let's try

to answer who agniya catherine iii is, as always, 30 seconds to install it. can you set up the opposing team? well, the trouble is, they have never made a mistake. they are great, great. although everything in our program once happens for the first time. come back to yourself. thank you a photoquestion attention to the screen. look at screens. name it retro fixture. what it is? the socket is connected. well , i don't know, it just looks a little strange, she

's very old. she hasn't been used for a long time, she's been forgotten, and maybe that's why she looks strangely clear electric brush. let it be so that it cleans the electric brush. maybe shoes shoes maybe. okay, i accept your answer electric brush. i can take it as correct because it is a vacuum cleaner dash electric brush. yes yes. on the screen are exhibits from the museum, which is located on the territory of the british county, brother at the residence of kings in the castle of faces, what is this museum dedicated to ? torture uh-huh so your answer is what is this

museum about torture torture? memory, probably memory, but there are no hard times, when many still use these, one cannot say that they suffer. this is probably a museum dedicated, perhaps to dogs. wow, i thought this was a museum of adult games. but look, really a museum of dogs. dogs and everything connected, see? some do not like in our tower only two elements. and i can't do anything about it do. solve the riddle. there will be no knocking on the door at the window, he will enter the house and

wake everyone up, the sun, the time for the first round is up. if your answer is wrong, you will go to the center of the site and build towers. well, if necessary, we will. don't have this sun. i haven't seen this in a while. long time let's let it down. the results of our first round for the first time in a very long time. in the first round the score is 8:6 and there are only two elements in our tower. if it goes on like this we cried our journey. i wish you go the second round of the show tower.

we follow the sports life of our country, the dream team 7.0 star team has begun preparations for the minsk half marathon 2022,

which will be held on september 11, we will find out how new heights are reached, belarusian by origin pavel karnaukhov won the gagarin cup and brought him to his homeland in minsk a good athlete . you differ from the average athlete in that he always has to develop, always has to learn and move forward, but in any profession. if you don't work hard at it, you 'll never achieve anything. and how do you want you can’t beat some kind, don’t run, don’t jump, don’t overtake your opponent and help keep yourself in shape as guys for training, the aim is that we are working on something, finalizing and improving the technique of this movement. we just need a coordination ladder and 10 minutes of free time. do not miss all the most relevant sports projects on our tv channel.

according to the results of the first round, the score is 86 in favor of the fallen a team, we have the second round of the show tower

rules of the second round, the second round will last either 10 minutes or until it collapses tower. this did not happen in the first round. i really hope that this will happen here, me and the viewers. i will ask questions to the teams in turn. each team will have their own question. but unlike the first round. you won't be able to communicate. you will not be able to confer. we can say that these are tours of individual skill, you will write down all your answers on the cards that appeared in front of you, you need to write down the answer within 10 seconds. i don't want to stand over you like a bad teacher and say pass. get up get up i ask you to count 10 seconds in your head . and this is your time. each correct answer earns the teams two points. each wrong one item in the tower thus a team with one question. maybe how to earn six points? to build a tower of three elements, there were times when our second round ended with the second question. i would really like you to be ready. i

wish you good luck and we are starting the second round of the show tower. my first question is lagging temporarily lagging and not much lagging behind the team optimists in the urban village of telehany in the brest region, there is the only enterprise in belarus that produces this winter sports equipment. what's inventory time? what kind of sports equipment is this? we have an early response. at katerina's, i see that i haven't even had time to finish reading the question yet. katherine has already perked up. show answer. you sharpened your skis, you skis. well, how do you know about this, i don’t have to clarify. this is before asking a question and asking that question to the opposing team. this is absolutely correct responsibility. your

teams like this immediately immediately six points and you happen to be forward a question for you. what is the longest street in belarus write, write you have 10 seconds. you don't, you don't write, but you write, write. which street in belarus has the longest time? show our viewers your answer, sovetskaya street what do you think, how many kilometers it is without a clue is good, youth loin where maybe you mean a particular city? i don’t know, to be honest, it’s long, yes, it’s

accepted, i won’t torture you anymore attention correct answer. independence avenue here in minsk 15 km 15 km of the length of this street, alas, your team gave three wrong answers at once alexander get together and build a tower of three elements three elements 30 seconds two more elements. and i will move on to the opposing team, and our second round will continue. be careful. and one more element, one more any. which one do you prefer time 13 seconds left. you

specifically installed the top element in this way so that the opposing team would be like can be more pleasant, i have not seen from this angle from this angle it looks very scary. okay, let's say. we continue with you. photoquestion attention to the screen on the screen is the widest and longest ecological trail in belarus, its length is 1.5 km, it is laid through the largest raised bog in belarus, the fifth largest bog in europe, for nine thousand years. name this path. write the name of this trail. write a lot. also called the landscape reserve. come on, come on, remember, katya, i see the light bulb is on

in your head is the biggest raised swamp. and what is this trail? don't forget time, cross out everything that is not needed in the piece of paper, so as not to confuse or mislead the viewers, optimistically, katerina, let's start with you. show your answer to our viewers, what is the name of the pripyat trail, belovezhskaya and belovezhskaya pushcha, the famous swamp in belovezhskaya pushcha ? find a bison within 10 seconds. okay, i understand, i accept your answers, but alas. this is yelnya, i see the word is

unfamiliar, and i ask you to build a tower of three elements, and three elements. if the tower survives, we will continue to move on to the rivals and oh, how not easy it will be for them to respond to the neater district, vitebsk region, just in case, now you will know well, return to the construction site two more elements two elements and 23 seconds, time is running out. take it, we don't have even elements. if you think that there are some more stable, some less stable. and one more element. yes, you can substitute the opposing team by setting this element inconveniently. this is the killer element, this is the killer element on it is extremely

inconvenient. come back to the team wanted to enjoy playing with the girls. you can't build any of you have no right to make a mistake photo issue attention to the screen. agricultural tool for tillage, which was used by the belarusian peasants, what is this onion, probably? with

what this device is doing to the ground. to plow cocoa the device did what this device did with the earth and what left? three body beds one this device moves on the ground and ask. show your answer. you can, but then the plow did you see the plow or write from despair? we did everything we could. as you understand, this is not a plow. ram try. you have 30 seconds to install three items. i'm afraid

that even according to your anthropometric data , this will be extremely difficult to do. i don't want to offend you. just a fact remains a fact. sasha is different, take time. i'm sorry, but a game is a game and well-read

knowledge intelligence is not always something here decide. here everything is decided by the tower the tower collapsed. let's sum up the results of the second round with a score of 12:0, the team of the optimist breaks ahead. you went great. you have earned a huge amount of points. in the first round, in general. in the first round it was a record number of points. i say this because there is not a single reason to be upset. yes, the tower has fallen. yes , your team has lost all points earned, but the score is only 0.12. and if we take into account that in the third round each correct answer will bring teams five points. i am sure you will still have your finest hour, do not be upset, i ask you, smile all is well, and still, perhaps, the third and decisive round of the show tower is ahead.

in our program, only the most pressing topics and questions. let's figure it out. why do we need these psychological settings. what are the boundaries of our self and where are we real stars and experts psychotherapists, in fact, i am a well-deserved artist. i am a very bad artist. to me very many consider it strange and a freak. you see on the street ask around. i thought that if i will suddenly have some outlines for the crown , which means that my talent has become less than it is, they will teach you how to safely resolve any conflict situations. we continue to dislike. i'm not insisting in any way. watch the program to understand and neutralize on

belarus 24 tv channel. dance is the pulse of movement breathing is the rhythm of life. fashion illustration is the art of conveying fashion ideas in visual form honey, is that a dinner spoon? new theatrical forms author's interpretation of classical works search for the sacred meaning we are in a new place every week, watch the culture fashion project on wednesdays on belarus 24 tv channel.

to the third decisive sura of the team the rules of the third round the third round will be very different from the two previous ones, now the questions will be common. i will ask one question. and this will be a question for both you and your team, each team in turn can do the following ask me or three leading questions to yes no, i don’t know, well, for example, but this is yellow. i say no and immediately go to the opposing team, or say three voluntary versions. well, let's assume you know what we're talking about. you say it's a light bulb. i accept your answer. and if it turns out to be wrong, you build a tower, if it ’s true, earn five points, and we move on to the next question, the turbulence will last either 10 minutes, or until the tower collapses, the tower falls and this is where the team’s chances are excising everything here, it will be the end

of the game. well, are you ready, we begin our third decisive tour. attention, the first question. it is said that it was invented by the great astronomer mathematician nicolaus copernicus in 1520 during during the polish-tivton war. well, as you can see , there is very little water data. yes, it is not at all clear what is at stake. who invented it? what is the purpose of the living inanimate, so let's figure it out. you have the opportunity to ask me leading questions that will help you get to the truth, help you cut off, at least hmm, some obviously completely wrong options from the network of motion vectors. sit in the areas you don't need. all this can be done with one question . and this is some kind of invention associated with the country. no, not at all forget. it has nothing to do with the side.

an optical device is some kind of optical device. no, not an optical device has nothing to do with stranomy. let 's start from simple children's questions, maybe. and it's some kind of weapon. no, it's not a weapon. now you are now enjoying. and you have one more, leading question, or one voluntary version dispose of wisely, please, no, these are not household items. you're still nowhere near the answer, so reconsider your leading questions. from simple, very simple questions. i beg, optimists. you have another person using it every day. ah, no. well, well , you know, well, not every day, no, no. this is something connected with

some kind of children's games. quite possibly, leading questions. now you have to take risks. by the way, the opposing team will do the same after you. remember that they are ahead of the score 12:0 in far from in your favor, girls your answer is banshee time. well, we can assume that this is some kind of childish game, but which somehow could have been his time, omit it, it will be some kind of constructor constructor, right? copernicus got bored during the polish teutonic war so much that he invented the constructor exactly in 1520. i accept your answers. the designer's answer is clear, but alas, i'm asking wrong. set up a tower. she is the first element. nothing bad would happen, take the risk. and everything is the same, if the tower survives, the opposing team will do it, so i don’t see the right answer in their eyes either. wow.

this is a normal element as a foundation. i don’t see anything wrong with it, but you need to understand if we put elements on the edge the tower will be higher, and your answer is your version of the mouthpiece to speak loudly to the teutons more quietly. i actually work here. yes , the mouthpiece is well received, an interesting version. no, not a mouthpiece, i ask you to arrange these anna towers, but any element. which question do you like the second element 30 seconds to set ? choose wisely. and i can change the decision at an angle. dear

players attention hint after this hint you will again have the opportunity to ask leading questions. well, after this hint. i hope it gets a little it’s clearer, because you are still like blind kittens, you don’t even understand when you go out around. and in what area to look to see him in a dream means that you may have a rival in love affairs. this is if you believe. dreams and other banshees, i continue with you you have the right to ask leading questions. you have the right to speak. uh, the voluntary version of the tower stands on one side steadily, but here is the top element selected. oh chosen again randomly as i understand it, optimists, but quite by accident. well , this is to keep it stable for longer, they said optimists and established. that's how the element of the fallen question is either version. it has something to do with light with light with light. no, not related at all. forget about uh astrology

skylight about magnifiers. forget it. it has nothing to do with the version appeared version. you understand that if it turns out to be wrong, you will go to build a tower. you're ready for it. you're ready to bet 12 points on the convention. yes, i'm listening. i think that this is a pigeon hunger mail, and the hint about dreams didn’t push you to this thought or what happened war? we need to see his carrier pigeon in a dream - this means that there will be some problems in love. let there be some kind of rival, and it turns out that nikolai the converter invented the pigeon only in 1944. well connection. well, yes, there the pigeons carried all sorts of messages. it seems to me that literally for a second i had the talent to count your thoughts on me, so much has

poured out of you now, if you live with it 24/7, i am delighted. so what do we accept. we accept mail. we accept the connection we accept that we accept your reply. no time. all you need to do is decide on what was said m-m connection connection. nicolaus copernicus invented communication. now they fell. just a new concept of connection. no, wait, there was such a wrong answer. this is not a connection. it's not a connection at all. please build a tower. if if you manage to install the third element, we will continue. if not, the score will become 00 and we will go to an additional round in an additional round. no, no, no, you think, no, well, what they are in another other god, this rib is still different. not yet. this

no. you installed it yourself. this item is old you made it left. six five four three two one let go. i told you that you wander like blind kittens. you don't understand, about what it is you are trying to delve into nicolaus

copernicus, so that he can invent what is some kind of discovery. it's something valuable . and this simple sandwich would solve all your problems. score 00 it just so happened that the additional round in the show tower rules of the additional round will only be one question. again this question there will be no more leading questions for you and your team no more versions of the answers to this question there will be a number a number. and now, which of you will be closer with your answer,

and maybe hit exactly the right answer, he will win the tower show, he will earn one point, so the score will be 1:0 in someone's favor. you are ready to hear the question. after i ask it, the team will have exactly 10 seconds, if within 10 seconds after 10 seconds, none of you show me the answer, it will be considered as a wrong answer, so i ask you for a long time. don't think it's a blitz question. are you ready , we begin. what is the number of major nominations for which the academy award, the prestigious award of the american film academy, is awarded? how many major nominations time time? write me a number. how many major oscar nominations 3 2, 1 time is up. let's do it, yes, 35 35 nominations and 26

nominations. you thought you crossed out 68 at the beginning i see she is already taking this ceremony for a very long time. attention, correct answer. the main nominations of the most prestigious film award of the american film award oscar 24 nomination team you are the winners of the show tower, thank you thank you girls, i didn't ask you what you were announced? i saw you in the

depths of my soul, maybe everything here happened this way. tell me. tell me there is such an opportunity, only today. uh, and we have very good numbers. we have 10 years of difference between each of us, well, who of the rest, let's say 10 and 20 years. yes, well, somewhere nearby, thank you. it was a pleasure for us to play with you. thanks girls. huge. thanks for participating. well, what a pity, well, you are you gave us such hope after the first round. i was already waving my hand through. i'm already passing. i packed your bags for today's trip. well, why? well, so, apparently, you first need to explore minsk and the longest street in our country, and then it’s even more offensive to travel further. and that one

, molodyozhnaya street in novopolotsk, it is a little bit, in short, a little bit, by and large, by and large, for you. you answered correctly, but alas, independence avenue was a little longer, the tower decides everything here, so i see no reason get upset. you have shown yourself brilliant you deserve the love of the audience. and this is the most. the main thing is this applause is your honor. thanks for participating. i was pleased. well, and we will meet with you exactly one week later here in the show tower. all for now. what is the role of youth in the religious life of

the country, but in fact, when you enter the temple, among people of almost the same age, our youth, it is especially noticeable in the temple and is also especially noticeable. and in general, in church life , what kind of experience is necessary to go through in order to realize the deep meaning of the faith? kryzhov and skin ways here and i mean, zhenya, she was paid for us citizens. what should a believer do in order to get closer to god on a path, our tien is better, they went to him with a true thought and christian men. and we are already deciding whether to invite him into our hearts or not. look, spiritual and educational projects on belarus 24 tv channel. the belarusian economy

is interesting for foreign capital, one of the largest investors, the eurasian development bank, announced its readiness to invest in projects a round sum of about a billion dollars in the next 5 years and i will say more when expanding the list of high-quality interesting projects. the amount can grow to feed yourself and earn on the surplus. there is a lack of food in the world, in particular sugar, as with this we have belarusians. almost 200,000 will be exported this year. he sugar, partly volumes. through the exchanges, the product has a high export potential in the world market for sugar, great demand and favorable cost for our producers in 2025 in belarus will assemble their own passenger electric car, we are studying the experience of large global companies in use, own development. watch the program of events on thursdays on our tv channel.

export of pellets timber harvesting and prices for the population economy of the forest industry in the comments of the relevant minister, the housing and communal services system is ready for the heating season, but what can we expect in the program interviews? sphere of interests we are talking about notable events in the economy with you veronika hello the housing and communal services system belarus as a whole is ready for the heating season . after the batteries become warm , the rules for turning on the battery will not change compared to the spring and bills, the houses have not changed.