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. we need to squeeze the expanders to keep them static, but even more let's start with color and tactile sensations to determine that our avocados are ripe. remember that whole oats are always better than finely oatmeal hercules no hercules better than a five-minute porridge will crunch, then it's okay. that we get slow carbohydrates protein and good fats, a balanced healthy meal that will give you energy for the whole day. beets, cucumbers

, avocados, radishes and this is only part of the products that we need to buy, we go to the market for them. if you want to enjoy tasty and healthy beets, you need to be able to choose them correctly with a thin skin to the touch and without damage. and its color should be dark burgundy. we take. thanks a lot. thank you. let's take up the choice of radishes, do you know that there is as much ascorbic acid in it as in tomatoes, raspberries or bananas, in order to replenish the daily supply of vitamin c, you need to eat about 250-300

g of fruits. and the most important feature of the root crop is essential oils, which give the product a spicy bitterness and additional benefits. determine a good radish, it just needs to be hard and have a bright, evenly colored skin, if the fruit is flabby and soft, then most likely it is overripe or stale on on the counter and the spine inside will be loose. yes , and we take our radishes of excellent quality not very pleasant in taste. exotic avocado is a very tasty fruit, if you choose it correctly , it is not difficult to determine its ripeness, knowing some rules, if you still bought a green fruit, do not worry, you can let it ripen at home. so let's choose to start with color and tactile sensations to

determine that our avocado is ripe, if the peel is light green and the fruit is hard to the touch, it means that it has not ripened, but it can do it on the windowsill within 5 days after purchase moderately greenish hard fruit will become mature after 3 days. is a ripe avocado with a bright green surface. know that if it feels slightly soft to the touch, it is best to eat it in a day. so the purchases are made , we set off to cook breakfast of champions. good morning, dear viewers vlad hello. where does your day start? my day starts by charging and having a delicious breakfast. i think even correct. actually, this is what we will do today and we will prepare breakfast for

championship vladislav stefanka, the champion of the republic of belarus in arm wrestling, came to armwrestling in 2007, and already in 2010 he passed the standard for master of sports in the treasury of an armwrestler more than 40 awards of various standards , multiple champion and prize-winner of belarus among junior students, multiple champion and prize-winner of various tournaments of belarus among male participant of the world championship and world cups. among professionals, he is included in the world ranking of professional athletes. likes active sports since the age of six plays table tennis has the second category in basketball. today we will have beets with a drill. it sounds interesting, but it seems to me that it is difficult to make homemade breakfast like this for the weekend. for the salad prepare 40 g bulgur and one small beetroot. what is the right salad without greens and vegetables, we will take radishes,

cucumbers, cherry tomatoes, and salad mix. also prepare 50 g of green beans and green peas if they are frozen, it's okay, we will saute them as the right fats. we will use an avocado, and a raisin shrimp salad. we need 5-6 pieces, no more. we start preparing our breakfast. i 'll look at the drill, and you bake the beets in foil. and you often cook your own breakfast, well , i'll cook breakfast for myself almost always alone. what for ordinary athletes is usually an omelette of oatmeal in milk and a mug of coffee? now packed in the oven. what do we do next? now you will fry peas and beans and add a little bit of garlic, and at that time i will cut vegetables, come on and you

stick to some kind of diet, because arm wrestling is such a peculiar sport in fact, none at all in preparation. we do not use only before the very competitions , we remove minimal carbohydrates in order to fit into the category. this is how we eat everything that is prepared for the competition. it takes about 3 months. these are several cycles of strength and recovery. nothing and how do you feel about seafood for breakfast, because today we have shrimp my products, well, and they are very useful for everyone. there are many minerals, many proteins, so i advise everyone to eat more seafood.

today we deal with you salad salad very interesting with bulgur and beets. in addition, there are still a lot of different vegetables. and what i really like. there are shrimp and avocados here. let's take a closer look at the drill. great. side dish, slow carbohydrates, low glycemic index gives you energy for 3-4 hours. just awesome. here in total, 40 g is used as part of a salad - it's great for yourself. i like to eat more in the morning. of course, i would boil it somewhere additionally, but, again, yes, a combination in a salad. just amazing next what to me like it here very much. these are shrimp protein, good protein and many, many different microelements, which we also need in the morning, and as i said, the avocado zest gives us excellent non-saturated fats, which are also necessary for our body to build our hormonal levels, which is

right doctor. and what, we get slow carbohydrates, protein and good fats, plus everything here is still a huge amount of vegetables, and tomatoes, radishes, uh, lettuce and so on. that is, we also get fiber, a balanced healthy meal that will give you energy for the whole day. so do you know that tell warm sports first of all, do you train the whole body or do you still focus more on the hands, well then there are no competitions, of course, we train the whole body to develop greater strength. we are just before the competition. we do our own specific basic exercises and the emphasis is only on the arm, on the hands, forearm angles and so on, but specific exercises. these are what exercises we have, twisting the brush , fractional movements, operating lateral

pressure finger training. yes, it's as if the opponent could not break with us during the duel. what does it mean? if two opponents, uh, fight with the same technique called up, then it is possible that their hands will break, and for this we strengthen very strong fingers. but if we are all the same torn, we tie us with a special string tore, you mean the muscles. yeah, uh, hands are torn when they talk with one technique torn we have a tie. and i'm talking about fingers. well, look, there are fingers, how to train them. we do special exercises by the opponent with handles with expanders in order for us to have strong fingers, so that you close them strongly , you need to squeeze the expanders.

what are you doing while charging? i do the usual rotation of the head back. these are all light exercises for 10 times at a minimum doing 10 pull-ups on the horizontal bar 10 floor push-ups 10 times of the press, so to speak before breakfast. today i will show you exercises for the whole body, which will allow you to get to know your joints and get involved in work for the whole day. the first exercise is the rotation of the neck clockwise and

counterclock-wise. we make 10 turns in one direction, 10 turns in the other direction, now tilting the head forward and backward. this is a classic warm-up that is used by all athletes in shoulder rotation, back and forth workouts. 10 times in one direction and 10 exercise classic exercise rotation

of the pelvis clockwise counterclockwise 10 times each side the next exercise will be the legs together slightly squat turn the knees clockwise 8 hours arrows 10 times. if knees will crackle, then it's okay. the next exercise we stretch your ankle with one leg, take it back and

rotate it clockwise counterclockwise. the legs are even and we stretch with maximum brushes to the leg of one in the middle and to the second . now we inhale and we are ready for a productive day. 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 the medal for feats of peaceful valor implies self-sacrifice to achieve a common goal such people there are unique such valiant people among us, but if an emergency happens, you need to talk to people to tell where the problem happened, what and what is being done in order to eliminate it, this is a big policy , important, but complex and where everything is not said publicly , igor tour's public view of the main events in the country and their international arena, see the project on

belarus 24 tv channel. our land through the eyes of foreigners, i came to belarus from sunny dagestan to study education. i have been working for 19 years. and here at the enterprise. we manufacture various wall walls for construction. how did they end up in our country and why did they stay here to live, and i listened to my uncle’s advice, and he told me that belarus is a beautiful country, minsk in general is the only city better than them. that ’s education. there one of the best culture of nature. everything is beautiful here. everything is. that's true, and me. for this, i personally arrange everything. watch in the program a look at belarus on our tv channel. but,

nevertheless, hands. we have prizes and the medals of belarus in the sum of two hands, if at the world and european championships in various tournaments these are different hands and different standings, then in belarus we only have awards. by the sum of two hands, this is, of course, a shame for an athlete. do

you think there is a prospect that armwrestling will become an olympic sport? i think not in the near future, but in 10 years. i think we will get to that very little coverage of our sport, very little financial investment. so, well, i think that everything has its time, i think, and we will be there in this big olympic family someday. if you ask any person, what is the healthiest breakfast? i think that without a doubt most of you will answer, of course, oatmeal, the most commonly consumed. ah, oatmeal, this is the usual hercules in packs, which takes 10-15 minutes to cook or

is simply brewed with boiling water, it cooks quickly, and this oatmeal is healthy. you can diversify it with various fruits, dried fruits, honey, nuts, everything that is tasty, but do not forget that oats are much more useful - this is a whole grain, which, as a rule, no one wants cook in the morning, but due to the fact that it is not processed. remember that all cereals. and when they go through the processing stages, they first increase their glycemic index. and secondly, it loses nutrients . so, oats are the maximum source of micro and macro elements in order to spend a large amount of time in the morning cooking it, because it takes several hours to cook oats. i recommend soaking it overnight. in the morning, you just have to heat it up, add it there, and various ingredients to make it tasty. and, of course, there is.

as for instant cereals, no matter how much we would like to think that they are healthy, because oatmeal is written there, but there is little benefit there due to the fact that they are very crushed. and as a rule, they already include sugar, and especially those , which are in small packets and written oatmeal, breakfast 5 minutes upon selection. what kind of oatmeal is there in the morning? i recommend using the two- zone-less rule. remember that whole oats are always better than fine hercules oatmeal, but hercules is better than a five-minute porridge, and a five-minute porridge. ka is probably better than no breakfast at all, so always choose the lesser of two evils and remember that breakfast should be tasty and healthy. now i will add beets to the bulgur. and you please mash cut the avocado into slices,

come on. and when you compete in the championships, the fight passes quickly or a long long process, well, our fights go differently. it depends on the athlete. what is his strength rating? what kind of explosive power is it? athletes are different, and therefore their fights are different. at the last championship of belarus i had a very long fight with my opponent in the final for about a minute. maybe one and a half? that is, it is quite energy-intensive, so this is not necessary once again. can i lose? unfortunately, i took second place. every year there is more and more competition. even here in belarus, girls are well inferior to aspire. even we have a world champion arrive. often the girl is afraid

to come, uh, you have sports and even the gym hall, because i think that if they lift some kind of dumbbell, then they will have huge arms, huge legs, shoulders, and they will look like a man. i can assure you all that this does not happen, that if you come to the gym, you will simply look better. now we need a large plate. masha, i'll ask you to mix salad and peas with beans, come on. let's. how do you feel about sports nutrition in general? i do not use it, i use only complex vitamins and amino acids. more. i try not to use anything. and why does it seem to me what is more marketing? than some i give. i eat normally. i cook normally. that

is, i do not see any plus or minus in this, that is, complex amino acid vitamins in training. the only thing i use. well, you don’t care when you cook for yourself, you calculate, no matter how you live, in fact, i never considered myself, like i live, because i think that you just need to be a fanatic in your sport. i've always just tried not to eat too much. uh, balanced proteins fats carbohydrates, that is salad try less soda less eat fast food and the result. . now give me oil. but sometimes you want to somehow please yourself and eat junk, of course, we have athletes. this is probably even more desirable than ordinary people, and we try, i don’t know how anyone, but i allow myself to go somewhere there every 10 days. something so harmful to eat, some kind of shawarma or a burger. i think you're working off, of course we've been in

the gym in training for a very long time. already a very hard workout, especially for i spend 3-4 hours in the gym for competitions. i think that with such an expense, i'm not afraid of anything. all the ingredients in one plate about our sweet contains a lot of fiber vitamins. we need to eat vegetables every day recommend that we eat half a kilogram of fresh vegetables a day. here we practically fulfill this norm today. avocados are a healthy source of fats. and now we will add them beautifully.

oh, well look ready. we're not done yet now we 'll add our bulgur which is a source of healthy carbohydrates. and everything will be. so the first thing need to do this bake beetroot? wrap it in foil and send it to an oven preheated to 180 °. you also need to boil for an hour. bulgur. this will take you 15-20 minutes. at this time, sauté green peas and beans in a pan. you can add some garlic if you like. transfer the prepared vegetables to a bowl and

fry the shrimp on the remaining sauce. 3 minutes on each side will be enough. prepare fresh vegetables cucumber and radish. cut into rings, cherry tomatoes, cut avocado in half. cut into thin half rings. ready beets grind with a blender a little salt and pepper does not hurt. add beet puree to bulgur. the main thing is not to overdo it, the cereal should turn into a delicate pink color. now in a large bowl, mix together the bean salad mix and chopped vegetables. i use olive oil as a dressing. a little

salt and pepper. sprinkle salad with beetroot bulgur. and our breakfast of the champion is ready. look how the salad turned out, it seems to be complicated, but we managed with you. he spoke when as soon as a man wakes up his. here we need to feed, we succeeded, on the contrary. feed me today. vlad

bon appetit. masha friends, do not forget. about the most important meal of the day breakfast and be healthy. - while the technology of growing broccoli , kohlrabi and iceberg lettuce has been mastered in belarus , exotic vegetables are grown in shchuchin, everything is maximally automated, a mobile conveyor delivers vegetables to containers. right next to the field, the naliboksky reserves are successfully implementing a project to revive the population of terpted horses, a new species that lived on our lands at the end of the 19th century. scientists brought it out and the volozhinsky

region was brought from the netherlands, and in 4 years the forest tabun became the brand of the reserve. the second nano-satellite of the belarusian state university was successfully launched into the orbit . based on the data from the orbit, students will be able to conduct scientific experiments. both university satellites will fly over the territory of belarus six times a day. watch the event on thursdays on our tv channel. belarus is not anesthetists blockade rivers lakes necrotic nature from which is not a machine of azerbaijan-van e of belarus - these are people. we open them for you. we bring the traditions of calmness and at once we change our views on the sound of speech. and robing is

light, yakmahalevshy. belarusians are so formidable ali their poisonous one love of the people's earth belarus 204 marina who or what is your most serious rival in life. my guest, the most titled judoka of belarus seems to be