teach yourself to go to bed and get up at the same time, even on weekends, then you will set your biological clock in the right way and morning rises will be a joy. today we are starting our day in a very pleasant company of alexander shabanova, the coach for physical training of the youth hockey team of the republic of belarus. to say directly that we are focusing on something. no. a hockey player is such an athlete who must be developed in all directions. store garlic in a cool, dark, dry room. avoid moisture ingress. otherwise, this can lead to rotting. the back is as round as possible and hold. turn on the timer and start. we breathe calmly freely and vegetables and some spices and paprika and to this whole thing. we also add a salad,

where there is a lot of fiber and slow carbohydrates. our today's breakfast will be definitely useful and balanced in the list of products from alexandra and chicken protein and couscous, the right carbohydrates and vegetable fats in the form of olive oil, as well as many, many greens, and we will buy everything at once in one place in hypermarket. let's start with the meat counters, choose the chicken fillet. hello. show, please, chicken breast, in general , chicken breast is a universal product. it is suitable for feeding young children of the elderly, the diet of athletes and those who follow their figure cannot do without it. a quality chilled chicken

breast is usually a pale pink uniform color, the surface should be smooth without mucus. and the bleeding streaks should also be white or pink, and the breast itself should be dense, that is, it should not flake and remember not to buy oversized breasts, chances are that the chicken was generously fed with growth hormones or the meat was triggered by saline for weight transfer to the battery. couscous traditionally refers to cereals and is sold in the relevant departments in stores, but according to the manufacturing technology, this product is closer to pasta, ground wheat grains are moistened, rolled into small balls and dried, most often there is

a window on the package through which you can evaluate the quality of couscous. and here's what to look out for the surface of the grains should be smooth with a small amount of roughness, no more than 1 mm, there should be no foreign impurities . now sun-dried tomatoes. our task is to evaluate the quality of those sold in cans of oil solution. so here's what you need to pay attention to: the oil should be clear, not cloudy, without suspension. tomatoes should look appetizing be bright not black-brown and it is best to choose whole tomatoes rather than sliced ​​ones. and now let's go to the vegetable section. another important component of today's dish is garlic, to choose the freshest and most fragrant, look for a dry

and heavy head. lift it up a little. squeeze to make sure none of the cloves are too soft or dry . the head should be firm, not empty or dehydrated either. look out for sprouts, which are a sign that the garlic is old. store the garlic in a cool, dark, dry place. avoid moisture. otherwise, it may lead to rotting and you know never store garlic in plastic. package. this will lead to the appearance of that very moisture and use the garlic within 7-10 days from the date of purchase of the choice is made, it remains to prepare the breakfast of the champion. sasha good morning. i am very glad that you came to visit me today

, you will surely surprise me today. yes , masha will surprise you today and, of course , our viewers, because we will cook with you a real breakfast of champions alexander shabanova, fitness coach of the belarus u18 hockey team, was born in minsk family of athletes. she was engaged in figure skating and football, but still the main passion went to her father. this is a love for hockey, behind him years of study not only at the belarusian state university of physical education, but also at the faculty of biology of the belarusian state university and also in the usa in minnesota with the third university, today he works with professional athletes, young hockey players in his free time, likes to travel, do yoga and is not averse to tickle your nerves to jump, for example, from the bungee of the brothers in life, everything is the best motto in life with you. we will cook with you today we will cook chicken fillet steaks with a very unusual sauce and a very tasty salad, but let's not wait to start.

for steaks prepare one chicken fillet for marinade, we will use lemon olive oil in a tablespoon of teriyaki sauce, a couple of garlic cloves, and a pinch of paprika, you will also need a couple of sweet peppers for salad, prepare 100 g of cereal. couscous 200 g of green beans, a few pieces of sun-dried tomatoes borscht spinach, as well as teriyaki sauce garlic and olive oil, team captain, with where do we start, you put the peppers in the oven. and i'll cook couscous. let's. continue, what next now we will cook chicken fillet steaks from its volume. and you prepare a marinade on a grater with olive oil

and paprika. come on good. and you tell me sash for now tell me about your morning. what is it? it is usually very, very early, because i have to go to the raubich for training. with the team , yes, yes, yes, and there you already get it and have breakfast and do exercises. it all starts with the fact that you come to the collection. and usually we have sausages scrambled eggs there, then yes, you come and immediately you have breakfast, as it were, and then after that we have a warm-up preparation for training on ice. and if there is, let's say we have land, then even after the ice. we go to workout in the gym or on the street. and how many guys do you have and as a rule? what age is there, but now i work in the under-18 team and all the guys are all of the fourth year of 2004 and under 18 years old.

we also have an under-17 team. there are already guys younger than the fifth or sixth year. how difficult is it to work with girls like this a huge number of men. well, i grew up in such conditions when boys surround you all the time in the team, therefore, yes, and my environment has always been from boys, so it’s not particularly difficult for me. well, some authority had to be won in the middle. well, of course, always tell me more. well, when i now joined the team, the first week, guys, of course, in belarus this is the first time such an experience that a girl is a coach in a team. especially with teenagers with juniors and well. first they looked at me, then already, when i had the first training session, they realized that there was no hope, but most importantly, the future. oh, and i, dear viewers

, will tell you, it's true, because sasha is not only trained by a man. she is also my coach and i know how cruel she can be. well, not true, i'm the kindest. well, if with ice, i more or less imagine your workout, then when you train on the ground, here are the specifics training and special in general, nu includes standard basic movements, which, in principle, any, probably, ordinary person can do in the gym on the street. yes , anywhere in the plan to keep fit, and special physical training. these are already specific exercises aimed at every sport, for example, for hockey. these are some jerky

developments of explosive strength for other sports, but i'm not really into this, i'm more of a lust, therefore, we train. and a special physical training too. sashenka, give me salt, pepper, please. pickle chicken well, and also for example, i invite various specialists from other areas, which i am not very strong, for example, i know a good boxing coach and i invited her to us. she taught the kids. it was a lot of fun and the kids loved it. and but it's very important to dilute your workouts. you know, it's not just going to the gym. and for them to be so interested in tone all the time, then it bears fruit. well, we will frankly, hockey players often fight on

the ice, well, in various situations , this is actually necessary. you know what it's like to stand up for your honor, after all, somewhere chivalrous moments should remain, but for men. here, and sometimes it happens that you are overwhelmed by emotions, and you can no longer be stopped, so, as it were, different situations are different actions, but more often they are punished for this. well, usually, of course, the judge gives you fines, even if it’s not the judge, but the coach , then you say it depends on the situation. if well, as they say in every situation, if you did harm to the team, then, of course, for this you get punished in our case, this is a burpee. my favorite exercise let's talk about how to be open to the world, no matter what i'm always ready to brag about. i always say we can

we will we want, because i get really excited about really talented ideas, in fact, the main goal. uh, which we pursue if our citizen has an idea that can be commercialized. he must have every opportunity to realize it, which is why we are spinning. so what's more, here are many say the market. here is the market, the market needs to spin, what is the theater of the third energy exchange, and why will it always be, because people come, spectators come, and we give energy. you give us back , we have a cycle going on, and something happens we begin to think, breathe, live differently. e, the sooner we teach our children to do good deeds with the islanding of the right mercy and the participation of helping those who need it? the healthier the generation grows up. say, don't be silent, watch on belarus 24 tv channel. a

prospects for high achievements from the modern challenges of our time fundamental conversation once again highlights the economy today is the number one issue. so many factors influence its development, and it is important to be in good shape to make well-considered decisions . political efforts bring, well, or will bring economic dividends in the near future. it's always nice to talk about new project ideas. talk about cooperation, but, unfortunately, our country is not only surrounded by creation, and it turns out that some people are weird, others pay, we keep in mind our economic interests, but if globally involved in shaping the space. or if you want a new world pole with equal cooperation and a self-sufficient market, the main broadcast project.

watch on belarus 24 tv channel. well, let's start our morning, there is no hang-up in social networks, and with our little helper of the interval timer, we will have, as you already understood, interval training three exercises for 30 seconds, three circles. who is stronger can do more, of course, but such a short interval, but very charging energy. so the first exercise that we will do is a simple plank , getting the shoulders over the hands. all fingers spread out; the middle one looks forward. we push off from the floor, we push the thoracic region up , imagine that we hold the ceiling of the heel above the toes of the leg, strong, the quadriceps

of the buttocks do not reduce the back as round as possible. and we keep. turn on the timer and start. we breathe calmly freely with the top of the head, we stretch our chin forward into ourselves and try to push off the floor all the time. the second exercise us more dynamic and from this position we lower ourselves onto the forearm with the elbows under the shoulders. the rest is all the same, we rise back and more intensively and the next palm rises, rests on the palm from a step back. we try to make sure that our front knee does not go beyond the toe, we sit

on the back leg and move it so that the pelvis is above the back knee. we push the elbows to the sides of the shoulder blades in good shape, the back is in good shape. we need a phone not to get stuck in social networks, but to spend time usefully good morning to you. so my peppers are ready. so now we need to put the peppers in a bowl and cover with a lid so that they are easier to clean later. uh-huh. so come on, then, i'll fry the chicken. and you cook some more beans, okay?

why hockey because, well, it seems to me that this is not a female sport at all, but in fact, all athletes in my family. mom is a figure skater, dad is a hockey player, so there was not much choice, as they say, either figure skating in her, but then again, i was engaged in mom yes, at first, well, well, everyone has a career different, for someone. some people don’t have it, and i decided that in my future path he will be more of a coaching. so, when i returned here already to belarus, russia , because in russia, women's hockey is more developed in belarus. yes, and now they have just begun to recruit girls in the children's youth team, and well. i started to study, and as practice shows. actually, the coach.

you need to know a lot to be a good coach. but i still won't leave you. why hockey? well, you could have opted for the same curly skating, like a mother, well, all different characters have different preferences, who likes what? uh-huh then let's talk more about the character. what character should a hockey player have. well, in fact, it seems to me that any athlete should have such, as he likes to express himself. my dad is sporty with anger, that is, of course, fighting, but here, as it were, it depends not only on character. you can be there, you know, a very dynamic such a utilist and so on and be a hockey player, or you can be such a kind of phlegmatic calm and also be good hockey player. in fact, the character does not really matter. but just the same quality as sports anger, but it affects. so my

beans are ready. let her cool off then. then abishkul peppers and transfer them to a blender container. for now, i'll cut it home. come on, that's why i still asked you why, why is the girl in hockey, because it is also a very traumatic sport. well, in fact, he is, of course, traumatic. yes, but it really depends on how you prepare. if you are getting ready perform exercises well and skillfully, then the risk of injury. it is, of course, much lower, and therefore, the specialists who are responsible for physical training in teams should carefully monitor the technique of performing safety exercises in the gym and, however, how

well chosen skates are still responsible for safety. from what age they are already made according to the cast of the legs. well, in fact , you can mold them from any age, that is , they can be adjusted to fit your leg, but often, it seems to me that this plays more in adulthood role, and in the children's, well, it's not about skating, as they say, you learn and already form. well, it doesn’t really affect, but it’s good, of course, it’s good, but it seems to me that in our time any form is good, how important it is too. here, again, well -chosen ammunition. she is also very expensive and must protect some. well, in the teams they give you the uniform. i have a younger brother who plays hockey. and when you buy it all yourself, really, right? pleasure is not cheap, well, let's say my middle sister. she plays tennis big and i will say that tennis is much more expensive. but, by the way, at what age

can you send your child to hockey? well, my little brother. we gave it away. well, not to say that we gave away, we started walking with him and teaching him to ride at the age of 3 years. and well it's too early for hockey you can start at six at seven. this is the most optimal, and as if from the age of three, but he just had a very great desire and, as they say, he was already sleeping with a stick in his hands, you can’t crush genetics. now let me make the sauce. and then you finish the pepper. uh-huh. so your brother enjoys hockey. yes, we instill it in him from childhood. and as they say, when he came with a stick, he saw the stick, he took it at home, and it was already clear that yes, this is his, well, in general. ah, come on now, maybe i'll tell you about the sticks, if you're interested, come on, well, i know that there is a right grip. left grip. yes, but it already depends on the right to the left. and how the guys actually approach the choice of clubs for

them is such a quivering moment. i even look at our guys. e in the junior team this is, of course, insisting to someone. here you are given a stick. he, if she is better there than someone else , this is a whole tragedy, maybe, that is, they choose a stick more carefully than a girl. i actually think so. therefore, yes, and according to what indicators do you choose a stick, besides your grip, well, for a hipper, stiffness. i think indicators. for me, everything for them there are all sorts of subtleties there are still different windings, someone is winding there, as they say, there is a tape yes, you are winding, that's all sorts of such subtleties i still have, by the way, very interested in the question. how many clubs, as a rule, which will break, and during the match, but in fact there is no exact statistics, maybe you will return from the match with a whole set

of goodies. or maybe, as they say, many will break? it depends, well, what kind of game and from just a lot of indicators of factors, so to say for sure, what do you know, here we consistently break clubs, this is impossible, and a set is how many clubs, but optimally 2-3 clubs, probably give out. here is the standard set. hello today we are analyzing regular breakfasts and agenda for chicken steaks with gravy and baked peppers young spinach salad green bean sundried tomatoes when i first read the title i thought we were missing a few slow carbs if we were talking about breakfast and about having energy, but then i saw that our salad contains

couscous and there are quite a lot of 100 g nearby . that is, accordingly, it will boil even more. and now i'm generally happy with everything, because chicken steaks from fillet, but with amazing, but products in terms of the fact that there are vegetables and some spices and paprika and a-a lot of greens and this whole thing. we also add salad, where there is a lot of fiber and slowly. i'll tell you a little more about couscous. why do i like a very healthy cereal so much a large amount of vitamins , minerals and a very low glycemic index, respectively, in order to maintain a figure in good condition and so that we have excellent indicators for our health. this is just the perfect cereal for our side dish for energy. contains itself, so i think that, in principle, as the basis of our breakfast, it is quite possible to give a classic salad dressing, combine lemon juice

, teriyaki sauce, spices and olive oil, mix. dressing the resulting salad dressing , add the spinach leaves gently. stir, prepare sauce for steaks. for this baked peppers. it is necessary to peel the seeds and remove the membranes. pour the pulp into a blender. well, masha, our breakfast is ready. you, enough energy of cheerfulness for the whole day, it was difficult to cook it, honestly, no. i didn't even expect it to be so easy. acquaintance with belarusian enterprises and the outstanding result of their work, both in the 18-19

centuries and now, belts are made of natural silk with the addition of gold and silver. although it is a modern belt , it is still a very unique gift for very unique people. it's like a small cub, and to raise a child you must always have the strength of patience, skills and abilities that people like. and this is the most important approach to business, which everyone needs to strive for, we succeed in everything yes, because i already have experience, as it were, i have been working on this machine for the sixth year. if you do not like your work, there will be no quality, watch the quality mark project on belarus 24 tv channel . so,

you need to accept and love it. today my guest is svetlana pankratova svetlana, weather news host on belarus 1 tv channel good morning. good morning. svetlana, i know that as a child you were seriously involved in swimming, and you had all the prerequisites to become a professional athlete, but you decided to go to the theater institute. why