many people do not feel hungry after waking up and therefore limit themselves to a cup of coffee or a glass of juice in the morning, but a full breakfast. this is a prerequisite. if you want the day to be cheerful and fruitful, today is the first meal of the day. we will pay special attention, the breakfast of the champion will be prepared by the figure skater konstantin melkov. there was a coach who told me you have talent. you don't

need to go to hockey, forever broken teeth , noses, well, in general, somehow i stayed in figure skating, even on our usual standard vegetables that grow on our territory can make a terrific salad. it will already be such a vitamin bomb and slightly. lean forward, stretch the back surface. yes, so that tomorrow morning was. big good and very satisfying, so buckwheat noodles are super. we go to the market for groceries. let's start with vegetables on the shelves, there is a great variety, of course, it is better to give preference to products that have grown in the same land that our feet walk on, but, unfortunately, our climate does not allow many vegetables to ripen and fruits, and everyone wants variety, so focus on seasonality and speech. now

it's not just about summer. even when we have winter pomegranate somewhere, compare the country of origin of the product and the season in the same way, i always recommend using a large number of vegetables in our diet and one of my favorites. this bell pepper pepper is rich in a huge amount of vitamin c knees, a variety of b vitamins and vitamin a and various other minerals , celery is also available all year round today, and it should become one of the most welcome guests on your table, if you have no special contraindications to its use, believes that celery. a superfood that has an incredible amount of antioxidants of some useful properties and has, let's say, zero calories, and i won't talk to you about it. this is true, and a lot of vitamin c has a lot of useful properties for our body and one of

these properties is the improvement of metabolism and the improvement of metabolic processes. well, and plus, of course, a huge amount of fiber, which helps the absorption of protein, which helps to stop? what our intestines are, so celery is very cool. pay attention to the color of its leaves and stems. they should be bright green, with no signs of wilting disease symptoms, damage or dark spots, even our regular standard vegetables that grow in our area can make an amazing salad. it will already be such a vitamin bomb that is necessary for our health or our well-being, which i mean not be sure to buy. arugula icebergs , you can just take our usual white cabbage, you can take our carrots, chop it all. the whole thing, mix add parsley add dill, and you get just unrealistic, and the amount of vitamins, minerals, fiber. this is what helps. we feel good gives a huge amount of potassium helps to remove water from

the body gives a huge amount of vitamins of almost the entire group, yes, which we need for our wakefulness and good appearance for meat products most often, nutritionists advise eating chicken fillet to choose it enough. just to start with a visual assessment, good, meat, elastic with dense fibers, a pleasant smell and yellowish fat without bruising cuts and other defects. in general, in principle, we try to get away from saturated animal fats in our diet and chicken fillet is exactly what will help us add variety to our diet. yes, and it will be. less fat is uh, certain hmm amino acids that our bodies can't make on their own. maybe, which we should get from food. and so, just the same fillet helps us replenish a certain amount of essential amino acids in order to build our immunity in order to replenish

collagen reserves, a keratin in the hair, and so on and so forth. that is, it is very good, and such a product for obtaining protein and moving away from saturated animal fats. hello kostya. i am very glad to see you today i am visiting my kitchen and i must confess to you. i love being fed men. masha hi mutually glad to see you too, but today we will cook something tasty, also useful konstantin melyukov, member of the republic of belarus figure skating team the team leader was born in the city of kazan, he dreamed of becoming a hockey player and playing for the ak bars team master of sports of russia and the republic of belarus figure skating champion of belarus, participant and winner of international competitions, participant in the 2021 world figure skating championships , loves fishing, outdoor activities and travel. kostya what will we be with today

cook you? ah. today we have breakfast of champions, buckwheat noodles and chicken with vegetables can not wait. to drink the main ingredient of today's champion breakfast is chicken fillet. prepare one piece for two. this will be enough. you will also need japanese buckwheat. soba noodles, 70 g, no more and, of course, we have vegetables green beans, sweet peppers, carrots, celery stalk and garlic for the sauce, you need lemon and soy sauce and, of course, you can’t do without olive oil and greens. where do we start with you? give me an indication, well, i'll start with chicken, and you with garlic. i understand that before you became a figure skater. you dreamed of a career as a hockey player. yes, it was exactly like that. uh,

my grandmother took me to the skating rink because she worked there. i was already 7 years old at that time. it was kind of late for figure skating, but they still decided to go there. just to try, so that i could learn to skate, and then there was a coach who told me you had talent. you don't need to go to hockey forever broken teeth. noses, well, in general, somehow i stayed like that figure skating. masha, give me a bowl, please . thank you. let's get started on the chicken.

it was kind of unexpected. the coach and i were just driving from the tournament and wrote to me. chairman of the belarusian union of the unskilled skate in figure skating he offered to try to compete for belarus as a coach. we thought about everything and decided that it was worth a try. while our chicken is fried, i suggest we go further to chop the vegetables. maybe you then on celery and pepper and carrots thank you for several years in belarus i got acquainted with the main sights. well, not always there is enough time to walk around somehow

, but, in principle, i really like the center of independence square. everything is very cool. well, you said that, unfortunately, there is not enough time for a walk. tell me about how a professional athlete's training day goes. well, let's say now we are at a training camp in ralwiches, and there, of course, in the morning we get up for a run, then breakfast, we go to the fps fps hall choreography by tom ice, then we have a break, we have time to sleep a little. after that, again the hall, then again the ice. so basically everywhere, then there is not even enough time to rest. so you until the very evening. yes, hours until

7:00, and then there is only enough strength to get to bed. carrot, too, everything now we will send it in our hen look if you have training already straight, well, you see until late and what time do you get up every day around 7:30 at 7:40, we get up and everything for a run. is there a charger? uh, a professional athlete probably no longer has such a concept . although someone is busy, i sometimes also get up there early to start my the body to make a plank chair, just to feel some kind of charge of vivacity , do not fall asleep, then all day. well , you probably don’t need to overload the body either, because it’s a potential day

to train, of course not, that’s why it’s such an easy exercise to wake up humility and avoid all these sins, but the answers are the result of a person’s prayer, what do we know about the ancient and unique shrines of belarus, the icon of the mother of god was brought here this small specimen, and already alexander solton realized this great gift of god is icons. i decided to build a temple, where now the holy dormition zherovitsky monastery is located, what is the power of the cross of the lord, and skin of us who treats ourselves as a christian pardon to give a right light about the life-giving power of the kryzh, what a

media image of a priest he is. now more and more priests are entering the format of the media space with different content on different topics. and even in our theological academy, but there are projects that were so successful at some points for different target audiences, we will tell and we will show it in spiritual and educational projects on belarus 24 tv channel. their life is full of creativity and dedication, what about music? yes, i have a passion for writing and songs, but i don’t consider myself a composer. i am the author of music. you know, cinema starts at the film studio, you can just work without work. it was impossible there, because you were intercepted, and the life and professional development of belarusian cultural figures, my friend went

to enter minsk with a third technique for architecture. i'm not preparing anything for the company went with him. well, at school i was an excellent student, but somehow i drew something that i pulled on the top three, a documentary biographical project, shots of life were famously mined on tef. yes. this i bought a book of wooden architecture. i’m also starting from the gate and the star is ending for david well , are you ready to give a malt spirit a song of your own

? side. and we will do this 10 times in each direction. the next exercise is the plank on the elbows in this exercise, the main thing is to ensure that there are no deflections of the lower back, so that the butt does not stick out, and the elbows are under the shoulder joint. try to stand like this for 30 seconds. for the next exercise, we need a wall and nothing else. in this exercise, we

make sure that we have an angle of 90 degrees, thereby launching into the piriformis muscle. the back is pressed the head is pressed. so we sit for 30 seconds. and in the final we will stretch a little, for this we sit on the rug. we have one leg bent in front, the second behind, elongated and slightly. we lean forward, stretch the back surface in this position. we sit for 30 seconds and then switch legs. morning exercises will not take you much

time, but it will start your body and your day will definitely be productive. it's time to throw in our noodles. i have almost coped with the vegetables have already coped. and you bones watch your diet. well, to be honest, not always, probably, when i’m just starting to gain weight, i start to eat less sometimes for dinner. this is a light salad, tomatoes, cucumber, onion and that's it. well, that is, there is no such thing that you sit and calculate calories, you eat more intuitively. yes, i don't think anything. i can come and eat sometimes. you just need to know the measure more more skates more

runs. have you ever thought about riding in pairs? in general, yes, there were even proposals to go to pair skating for 10 years, maybe 12 years ago. well, i didn't really think about it. it’s difficult for one, even with a partner to be responsible for two e mash come on let's throw in the vegetables. come on hold. who puts on a dance for you? well, it's always different, that is, my former coach used to set me up. that is, he and jumps and programs everything else. now my friend is helping me. here she puts also came here. we have a collection of times we delivered the free program. well, even in that season, they insisted on the olympic year for the short one, they decided not to change the short one, because it seems, as everyone liked, the nutcracker is a classic.

so, in general, how important is the choreography in your performance and how closely judges are watching. well, for the judges. yes , of course, it is important to perceive the image of this dance, so that the athlete not only goes out , jumps, but shows something such an unusual soul. yes, it still needs to be. well, you know, a lot of people go to acting classes and act as faces. i know that you own the triple axel. yes , and for a very long time since fifteen years. well , when i was skating with my second coach in kazan, i learned how to do this element, it was easy to achieve such success in this element.

oh no, at first it was very difficult and very painful. then, somehow, gradually yes, there were moments when i slightly corrected the technique, because even outwardly i looked, and it was some kind of nonsense, it seems there is an element, but this is not right now. yes, it's already easy. when twice two, but at the same time triple axel as i understand it, this is the maximum, well, there are no more axels, no more axels. yes, you also know it, and as far as i understand, it has already been proven that it’s impossible to make a quintuplet, people are trying, but so far it’s not possible, and a quad sheepskin coat at what age could i already do, probably, 18-19 years old and the most important question. what is the difference between a sheepskin coat and an axel? a-up jumps almost backwards. yes, only the left-hander

jumps to the right side, and the right-hander always jumps to the left. well, i immediately published myself that i was right-handed. axel is jumping. everything always descents forward, that is, and always in any jump landing a move back from the waxel, it turns out there one and a half, two and a half three and a half turns. and all the other jumps are the same as the sheepskin coat. this is the exact number of 1 2, 3, 4, well, five is not yet possible. w give me beans. our dish almost done, but let's make the sauce, mix soy sauce and lemon. will be done my captain op, how do you deal with stress with nerves?