left-handers from the city mitusni here is your karani and your strength. truth perrot cop. forgive yourself. collapse and tear off a special one manta. she got wet, tell me the elements.

skin croc and one not with nature wild watchful of its own what to have for breakfast, so that the first meal brings, the maximum benefit is just scrambled eggs, this is not enough cheesecakes, somehow boring oatmeal is also not enough yes, and not everyone likes pancakes too many calories, but we know the ideal recipes that will help you wake up faster and recharge your batteries for the whole day and today we will prepare such a breakfast with the champions of belarus in arm wrestling vladislav stefanka. and on ordinary days, when you have breakfast , i eat scrambled eggs, oatmeal, i can eat some kind of cake, spinach has an appetizing aroma and the stem should not be too wide. in this case, this indicates that the greens are overripe and contain a lot of bitterness. this

exercise is good for any strength sport. we also perform it almost like in training, it contains a lot of healthy fats that will never harm your body, but will only benefit. judging by the list of products, today's breakfast will be not only useful, but also nutritious, just buy all the products and do it on the market. let's start with vegetables first on the list. we have a zucchini season of this crop in our latitudes starts in early july and continues in august. and even in september , it is during this period that you can buy real ground zucchini in the markets, while zucchini can be found in supermarkets all year round, most often these are greenhouse vegetables. choose zucchini

should be small in size 100-200 g and a length of 12 to 20 cm. the skin of the tsuki should not be smooth and thin without damage. you know , the slightest scratch will lead to rapid spoilage of the product, but tsuki are small in size and with a thick skin and a huge number of seeds, overripe with fibrous pulp inside and remember to store zucchini. must be unwashed in the refrigerator in a plastic bag and not more than one week. now let's go to choose healthy greens in our case, spinach. spinach is sold fresh and chopped frozen, choosing fresh herbs. pay attention to the elasticity of the leaves and the absence of spots and

yellowness. spinach sold with the root or in pots is stored much longer than the leaves. the leaves should be juicy green and slightly crunchy. fresh spinach has an appetizing flavor and the stem should not be too wide. in this case , this indicates that the greens are overripe and contain a lot of bitterness. spinach, an amazing take. eggs are considered one of the most common foods in the world. they are boiled , fried, added to cocktails and even drunk raw. form, it doesn't matter how you use them for food. the main thing is that they are fresh and of high quality. a good quality chicken egg should be clean without cracks, that is, without

feathers and droppings, not deformed by the shell , and the shell should be matte, not glossy. take an egg, put it to your ear and shake it, if it is fresh, then no sounds, that is, gurgling will not be heard. if the egg is too light, then this may mean that it has already dried up and may be rotten all over. it's just that if a lot of moisture has evaporated through a porous shell, then the egg is old excellent eggs i have a dozen, please. it's time to cook the champion's breakfast good morning, dear viewers vlad is glad

to see you in his kitchen knows, you will feed me today. and i really love the men who feed me. vladislav stefanka has been in arm wrestling for more than thirteen years, master of sports of the republic of belarus, professional athlete with more than 40 awards of various standards, multiple champion and prize-winner of the republic of belarus among junior students, as well as among professional men, participant in the world championship and world cups. among arm athletes, he is included in the world ranking of professional armwrestlers. today we will prepare zucchini omelet and curd spinach filling. let's cook an unusual omelet in the mediterranean style. to do this , you will need one small zucchini, five

chicken eggs and 40 g of cornmeal. it can be replaced with any whole grain filling. prepare 200 g of 5% cottage cheese about 100 g of fresh spinach, but you can also use frozen and a couple more cloves of garlic, you will also need 70 g of hard cheese and your favorite seasonings. i can't wait to start. what are you going to trust me. what's an omelette without eggs? you will need to beat the eggs, while i cut the zucchini into thin slices. today we have a special morning. you prepared, and on ordinary days, how do you have breakfast on ordinary days. i also make myself an omelette, but not as luxurious as for myself, but i eat an omelet, oatmeal, i can eat some kind of cake cake. yes, yes, i allow myself to eat sweets in the morning. zhka very much without sweets i can’t live right every day

, not everyone, but a couple of times a week, i tell you i allow myself some kind of cake or pie . there is some kind of special diet, because, well, this kind of sport is unusual. just good several times a day 5-6 times a day we eat for a full recovery. here we are trying to eat more proteins so that our muscles recover faster. here, and so, especially the diet of such a special sports is not for our sport. you train during training five times a week for about 3 hours, and outside of training 2-3 times a week for 2 1/2 hours. yes, i try to do exercises every morning. sometimes, of course, it's not it comes out a lot, because i want to sleep,

but i try to do exercises every day. today i will show you the morning exercises , which are performed in the power mode, but it will not suit everyone for me, when it suits the athlete, maybe the first exercise will suit you to be performed very slow squats for 2-3 seconds, sharply jumping out of the shoulders when squatting the handle forward. in this exercise, 26 behind the knees. they must go beyond the socks. and land on your toes. in order to less

injure your knees, we do 1-2 sets of 10-15 times. the next exercise will be push-ups with a narrow grip. this exercise is good for any strength sport as well as lashing. we do it in almost every push-up workout. we perform a narrow grip in the morning, 1-2 sets, 15-20 times the back should be straight, the handles will be pressed to the body as much as possible, you can do push-ups, on both the palms, also on the fists, or on the fingers mainly.

the third exercise will be crunches for the press. this will help you keep a good figure and beautiful abs. we bend the legs move them as far as possible to the buttocks. we lie down and slowly rise and fix one or two seconds, return, fix, return hands can be like on the chest. i prefer on the chest, so let's do it. in this exercise

now you masha will need to add the right seasonings, spices and cornmeal. at this time, i will put it on a baking sheet on shizuki. you measure in secret, they say, all men secretly measure your biceps and brag to each other. and what is the number? well, what number is not ashamed to call friends all friends. they say, that if your hands are less than 50, then you no longer have your own opinion. oh interesting, that is, it turns out, the biceps, the strongest part of the arm. during the competition , almost all muscles are turned on, but for armrestors

, the strength of the forearm fingers, the strength of the fingers of the biceps of the chest and deltas, is what, huh? this is to measure your strength indicators, if the weights of training are growing, then the strength is growing. if they don’t grow, then we change the training, change the diet, change the regime completely, then everything changes, the fights pass quickly. and what do you like more when they are fast or on the contrary, it drags on, plus the athletes will best finish quickly, the more power everything is put into the next fight, the greater the chance to win the next opponent quickly. if somewhere you manage to cut yourself with someone, so to speak, then there are very limited chances of reaching the final. and injuries often happen, unfortunately injuries. it's like in any

sport. have us, too, heavy serious. usually these are injuries of the hands of the elbows of the ligamentous apparatus of the ulnar tendons. that is, injuries are very common. this is usually if the overload himself goes to training. if you train incorrectly, you may have very serious injuries. well done, now we are pouring this omelette consistency into our baking sheet. i did it, now we send our baking sheet to the oven for 15 minutes.

we can be different, if our future is at stake, some will suffer, others will enjoy, but everyone will get results. any medal has two sides, even a medal for feats of peaceful valor implies self-sacrifice to achieve a common goal such people such valiant people are unique there are among us, but if an emergency happens, you need to talk to people about where the problem happened, what and what is being done to eliminate it, this is a big policy , important, but complex and where . igor tur's look at the main events in the country and on the international arena

, see the propaganda project on the belarus 24 tv channel . i still have a decision to enter the faculty of architecture . uh, tenth grade. it's already i felt that this hmm concept , the architecture of the formation of space is what i'm interested in their skin image of their shlyakh and it's more visually to live everything, who and what beats new heroes, then the consequences of sixteen years, when i bought my first electric guitar. even then i consciously made a decision exactly what i want to give. uh, more attention to music. i want to do this and go to some professional level, architects - this is a combination of creativity and a very organized creative continuation and

completion of this set of qualities. uh, very necessary for the successful completion of the object to be happy. i think it needs to be learned. and, of course, the biggest one. bliss. this is when people come to your concerts, so guys, i'm waiting for you at my performances to see the belarusian project on our tv channel. let's talk about low fat foods, and i want to tell everyone right away and ask for a recommendation not to use low fat foods in your diet . currently in the top ten

the worst products in the world, because in order to preserve at least some taste of the products, after it is degreased , they begin to add various bad ingredients, such as sugar, or a spender, for in order for a person to feel at least something, and to buy this product plus fat-free products, they do not carry any of the good and right elements that we are looking for in dairy products. yes, that is, uh no. uh, that large amount of calcium that nam needed and it is not absorbed from these products. so no at the amount of protein that we need and again, it is not absorbed from these products, that is, in simple terms. these are pointless products that are harmful. i would use and always recommend to my clients to use. uh, dairy products with a fat content of three dashes of 5% - this is the best option. you will get

the protein you need. you will get plenty of calcium. you can be sure that nothing extra has been added there and, uh, it will bring you health. we continue cook our breakfast. give me the next task. you will need to cut. uh, fry the spinach and add a little bit of garlic, while i'm natru cheese. competition is the dream of all athletes. well, any athlete. i think it starts small, but any athlete always thinks about the world championship gold medal. this is the main thing, probably, we have such an award for conferring a rank on a merited master of sports. i think that the gold medal of the world championship is the most. the main award we have, because

our sport. unfortunately, not yet olympic. and in belarus, what kind of competitions do belarusians take place? many competitions are held, they take place approximately once every 3 months, this is the championship of belarus, the cup of belarus, for various three months. yes, that is, every 3 months you need to confirm your rimma , you can go and attend not all competitions, but the most important starts. if you want to go to the european or world championships, then you must attend the championship. belarus 100%. go there points for selection for the world cup. you must take first or second place, and then you select from the national team and together with the national team you will perform at the world and european championships in order to start doing sports for the army. some preliminary preparation is needed. and in general, from what age can you? well, i think that if 12 can already slowly start here, i should work in this direction to gain general strength and show them general basic movements. i

think that from the age of 12 this will be the best option, but if you are already prepared, let's say a person has already done this before in some kind of strength sport. that is, of course, it will be easier master something. armwrestling is a sport for everyone and the fifty-year-old also competes . i don’t know how to compete with thirty-year-old twenty-year-olds. in fact, the sport of arm wrestling is intended for everyone in america . world-class athletes, even at the age of 70-72, perform and show incredible results. in general , i think that the earlier you start, the better it will turn out, but some athletes show incredible results starting at 40-50 years old, therefore, i think that 50 years. even you can only start, you can start 40 years old and be a champion. and kalash well, i

would never calculate the live color, if i needed to adjust the weight, then i simply reduced carbohydrates, because it is protein from fiber from such, in order to calculate there, as some people think. i never did that. you are a person who takes care of your health. i studied your instagram. it turns out that you are also a donor. yes, i recently became a donor, i decided to help people, it’s not very hard and doesn’t cause any discomfort, so i decided do this. i think if i even help a few people, it will be a big plus. mash now mix your

spinach with cottage cheese. at the heart of this breakfast, we see eggs as a source of not only micro and macro elements, not only vitamins of various groups, but also an excellent source of protein, protein , as we know. saturation. and here we added more from the protein group. cottage cheese 5%, and what, in harmony with the egg, gives an interesting taste,

in addition, we see a lot of greens and vegetables here, the vegetable part of this dish is zucchini, did you know that you need to consume up to 400 g of vegetables per day in any form, fresh or cooked, so do not neglect vegetables and greens for breakfast, in addition to this dishes. we added spinach, it is also an excellent source of vitamin and and just like we should remember about vegetables, just like we should not forget about greens and it is better to add it to every meal, do not forget to add it to breakfast, and the basis of this omelet. i can call it that. we added flour. here we have added corn flour , which is better and more interesting than ordinary white flour in terms of its nutritional value, but do not forget that it should not be abused, just a couple of spoons, it will be enough and do not be afraid. adding it will not do anything bad to your figure, because you eat a little of it, especially in this

dish, in principle, a little bit of it. there is still cheese in this dish, which is a good source of protein and fats, we should not forget that in every dish and, in principle, in our daily diet, up to 25% should be healthy fats, which are contained in this case. in cheese and by the way, eggs also contain healthy fats, do not neglect, egg yolks very often have such a myth that they need to be thrown away or eggs, in principle, can not be more than two or three per week. this is a myth that egg yolk contains a lot of healthy fats that will never harm your body, but will only benefit. our omelet is ready. now the omelet needs to be applied to melancholy. let's put our stuffing on the omelet.

and there are many techniques in farm sports, but the main 2 of these techniques are built on your anthropometry of the hand, if we assume your hand is high with long fingers, then you must fight on top, but if your hand is low with small fingers. when you take an opponent's hand, do you already suggest how he will fight and what will you do? you're spinning our omelet.

against the seam at the bottom, now add a little cheese. and send it to the oven golden crust. add salt and pepper to taste to keep the omelet elastic.

up to 180 degrees combine the spinach with cottage cheese carefully, mix the omelette is almost ready. it remains quite a bit to lay out the filling on the base. roll it up into a roll. again we send it to a baking sheet, sprinkle with cheese and bake for another five minutes, a golden crust should form. an unusual healthy mediterranean-

style omelet is ready. bon appetit we have prepared for you. it seems to be an ordinary omelet, but how beautiful and unusual we cooked it i'm sure it's not only delicious, but also very useful, so friends. cook with us. bon appetit. belarus is non-common forests. blockade rivers

and lakes nekronotaya nature from what is not maxim to tear from the neck and belarus is people. we open them for you. we bring the traditions of calmness and at the same time change our views on the sound. belarusians are so formidable, and i know them sergey