and it was as if we were cut, we were there at the rate of coaching for cut and i had nothing left to do. how to look for somewhere else, but here across the road i came here, i saw that life is going to boil here much more and there are more customers, and no matter how people are not so afraid of that pandemic, a lot of foreigners somehow. well, everyone worked. everything remained. i liked it here, honestly, a very cool room. one of the best minsk. and the first time when he comes to the hall, you need to take heavy scaffolding as minimally as possible, this should be minimally more training. how about physical education, what to involve yourself? well, the body itself is a muscle. this is exactly all this, little by little, little by little. you don’t have to grab it, because it will be very painful, but if you have already grabbed it, it will hurt a lot. eh, hot water helps very well or is it a bath? well, very well. but so you come, the next day

again, through pain, a little bit, a little bit , the muscles warm up and the pain goes away faster , if nothing hurt, so we didn’t work well. it's wrong when the muscles are already accustomed, they are good, but already good worked out training should not end with painful sensations for tomorrow. you have to feel to feel that you have a body. don't just walk like an empty bag. and you feel that the muscles that you have, which are involved in walking, legs are felt, hands are felt, but they do not hurt, but they are felt, but if you don’t feel them at all, well, then there was no training at all, or they sat on the phone or chatted with the coach. this sport. it is we who grow to the very end, how much we work, because there is no such the notion that i know everything. if the coach says, i know everything, but this coach is a little bit questionable, because we know everything, we only have muscles. so many of their movements that, but it's

unrealistic to know everything. i can still find something somewhere that i didn’t feel before, because, well, like simulators, they change. every year they become more and more involved, and again, in 10 years, other mice or punctate muscles come and know everything to the end. well , it’s very difficult. i wouldn’t say that it is, maybe. this is what aging changes. it's the same to develop. this body produces testosterone. it `s naturally. it doesn't. more like a person. it’s anyway, the older you are, the more you need to do, but the load, you don’t need to load it already, as youth is a fact, because, well, the muscles are generally different and the joints are different and the bones are different, but you need to train. yes, old age is the most such way of losing weight. this is a lockable fridge. this is the fastest. plus, run

, then everything will be fine. but if after a run we go to a cafe, kerry is there kurosanchiki to eat, but that means we give back a plus. and you will do nothing. all this should be together with food without food. if you eat, just like uh without training, but this effect will be almost the same. i look at sweet, but i don’t take it, sometimes tears flow, but they don’t take it. we go on a baiktour around belarus, this is a city with an ancient history. you right now i 'll try. in the literal sense, to get to the bottom of it, tourist opportunities, to be honest, i represented the sculptor's workshop several otherwise. see what's happening here tower screens tractor trucks huge boulders breathtaking views, amazing

nature bike routes ecological trails real impassable lanes. you will find this. here in bialowieza. the most unique sights are the twin church in the leaders of the temple, which houses the oldest catholic icon in belarus, curiously. look in the program. i want to see it on belarus 24 tv channel . than jelly and our corks breathed, we set off on an expedition to purchase our ukraine, a tremulous course in biology, traveled 171 km, reached tutesh. we carry the weight. i am her history of meaty images. they settled at the new hut earlier at midnight, the album climbs once through the window , it dawned on them that this trinket was broken to lure not pure strength, but 200 people from the place of residence to a new inhabitant. your

illusion at the project for a pirate for a minute on our tv channel. here i work, as a senior gym instructor and spend on part-time almost most of his time. i am here 5 days a week from monday to friday. i reserve for myself, either the weekend is my weekend, or i attend some time of training and self-development, as specialists in this field, i do not train here. i left it. how to work. i go to another gym to train. i rest there, as do my clients, coming here for more than 7 years. i have been working in this field literally since i was 15 years old. i myself have been in sports since the age of 23 from 22:00. i have already

i started to train directly initially, of course, it was hard when i became a head coach, and the man didn’t recognize me, of course. well, like, why is she here? why is she in charge here? why should i listen, but then, when you start to turn on, you show that you understand that you deserve this position, and you can solve some issues on an equal footing with them, because it’s not just that you came like a bey . who left? no, your job is something else - you make a schedule and keep order, uh, cleaning and you perform many other functions in terms of even resolving a conflict situation. not everyone is ready to take on such a responsibility. today we will consider several exercise options that are suitable for both beginners and people who have been involved for a long time and which will not discourage you from exercising. the first exercise we have is a squat with pulling , damn it, any range can be chosen, from one kilogram to ten, we place it on top of the chest, put our legs slightly wider than the shoulders

of the socks, collect the shoulder blades to the sides. doing back deflection. and taking the pelvis back, we sit down, spreading our knees to the sides to the parallel. if you have problems with your knees, you sit up to 90 °, partly in the amplitude below, we inhale and as we exhale , the breath rises. we don’t even hold our knees breathing with our nose, we don’t unbend to the sides to the end, we squeeze the buttocks. the next exercise is lunges lunges , we can have both with weights and without weights and in different designs and variations. today i will show you a lunge on the spot, we put the front leg back, we have a 90 ° shin, parallel to the take, we sit down, turn the pelvis of the pelvic bone, he always looks straight, so that we don’t sit down, our hands can’t fall in front of us, if we don’t have weights to inhale and exhale,

we get up, the body can go away, as well as forward, the body can remain in a huge position. ah, despite the fact that i have long been a qualified coach. i am a trainer because i can not always adequately assess myself, distribute the load and draw up a nutrition and training plan. this does not apply to all the workouts that everyone needs, a coach. looking about some goals. want to achieve someone starts to engage. just for himself , he keeps in shape, he will have enough independent training. i didn't stop. i have not yet come to my ideal in my head. i work on myself every day , day after day. i can't always judge myself adequately. sometimes i can overdo it. sometimes you don't realize that your body is tired. you can’t adequately, but give yourself a rest, you are so i can, i’m strong, i laughed and you go do it, and this sometimes leads to tramps. well, are the girls happy

to welcome you after the weekend, despite the cloudy weather? i'm glad everyone got there today. how are you feeling? how is the workout set up? well then, let's go to work out our back and pectoral muscles. our iron lady project was created for girls who would like to do it, but not always. they can afford a personal trainer. this is a group type of training for up to 6 people. this is more important, probably, for all of us, because coming to the hall. many do not want to go to group workouts. they don't give them such group workout results. it's more like functional and hardy. here it is strength training, strength training involves hypertrophy of muscles to improve appearance due to a slight increase in the weight of the projectile. we have microtraumas due to this, we have muscle growth, and in group classes it is not always possible

to get this and the girls have already looked like even once for 2-3 months, having watched us. they say that i want to study, but i have some certain financial limits, i don’t i can and then i offer them this group. i am very happy for them when they start to change when they buy other clothes, although i always say, when you came to lose weight without buying clothes, but in 2 months you will not sit the same way. and i always say, you are not equal to the number on the scale, you are equal to the reflection in the mirror. i always lose weight to a certain desired figure in my head, you will get the desired result, sometimes this, unfortunately, happens. we have deplorable girls must remain the girl that you are when you see the result. you understand? everything it's not in vain that you see how people's lives change, how they become different at work, how they get compliments, how she comes out of this insecure, as if a teenager, she directly opens up. she begins to live her own life, which, in principle, she had not lived before. uh, people have clothes that they haven't worn in 5 years. this she says, i came and got it and says, she is no longer old new clothes. she says that she

doesn’t sit with us. and for moments like these. you you understand that it’s worth working directly to give yourself to people, because this is not always the case. this is the hour of personal training. well , that's all for now. no, this implies work and communication 24/7, there is no universal diet or training regimen. it's all very individual. if someone got one. here i have a girl who has lost 25 kg, just tench. you didn’t do anything special there with downloads, then someone really needs to select different schemes and manipulations. no, something like that, which i gave and according to the knurled scheme. you work. no, this is a very large amount of work and there is no such thing that you came in 3 months, lost weight and left. basically, it stays with you no. here is precisely the prospect of work m-m for later life. you have to make it a way of life not a diet for a short period of time, but a way of life for the rest of the time , just start going to the gym for yourself. it was just starting to gain momentum. i just walked, as a client for 19 years of my life , another sport appeared, and my first

nomination was body fitness. it's very like this an interesting nomination for such a skinny girl who lost weight from sixty-five back to 50. well, it looked like this . well, that was interesting. this is some kind of becoming. the character is like you as a person and you prove yourself that you can you can diet. you can work out and do that cardio. i remember my first sensation in the transformation of the body because i weighed 65 and you don't have much knowledge, you know at that moment, to put yourself in order and compete. for me, they were some kind of such a guide in the formation of myself, bringing myself into shape, starting boxing. i completed candidates for master of sports, then in model fitness, when i started performing. i was second in europe and at international competitions in vitebsk. i

was the first here and, probably, in the eighteenth year. i completed the master of sports in publicity, bench press. i like the path itself. when i achieve some goal, i don’t have one that i i'm starting to be proud of you. no, i've achieved this so much, what's the next one? there is no such thing that i have calmed down? i 'm starting to be proud of myself. no, i'm always missing something. each journey for hosts begins with difficult questions about the destination of which frenchman a monument is erected in shchuchin. charles de gaulle yes , right? yes exactly. well, then an exciting quest awaits them. this locomotive was installed in 2002 in honor of the thirtieth anniversary.