do they, according to the rules of the race, mlesse ponajah , take off their eyes and wash the creatures? yes, the shrine will fade. the skies, throwing lakes on the tire with charotins for fabrics, smile under the sun. you'll see, he and nick are exhausted, but what about gold sandy beer drank from their endlessly, not a lake. i'm not basha's belly, all the more, i just want from stress, so that the thieves do not know the sea, the azer. utyh nicolas can not be forgotten, loves like a russian brow. what to have for breakfast, so that the first meal

brings maximum benefit, just scrambled eggs, this is not enough syrniki, oatmeal is somehow boring too little yes, and not everyone likes her 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 champion 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 cake. yes, fresh spinach has an appetizing flavor and the stalk should not be too wide. in this case

, this indicates that the greens are overripe and contains a lot of bitterness. this exercise is good for all strength sports and also for arm wrestling. we do it in almost every workout. egg yolks contain a lot of healthy fats. which 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 at beginning of july and continuing into august. and even in september, it is during this period that you can buy real ground zucchini in the markets, a supermarket. also, zucchini can be found

all year round. most often, these greenhouse vegetables should be small in size 100-200 g and 12 to 20 cm long. the skin of the zucchini should not be smooth and thin without damage. know the slightest scratch will lead to rapid deterioration of the product, but large-sized zucchini with a thick peel of a huge number of seeds, fibrous pulp inside, overripe and remember to store zucchini. it must be unwashed in the refrigerator in a plastic bag and no more. weeks now we are going to choose healthy greens in our case, spinach. spinach is sold fresh and

chopped frozen, choosing fresh greens. 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, no 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, nor deformed by the shell, and the shell should be matte, not glossy. take an egg put it on 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 for me, a dozen, please. prepare a champion breakfast

good morning, dear viewers vlad good morning glad to see you in my kitchen, they know, 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, a master of sports of the republic of belarus, a professional athlete with more than 40 awards of various standards, a multiple champion and prize-winner of the republic of belarus among junior students, as well as among male professionals, a 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 with spinach filling. let's cook an unusual omelet in

the mediterranean style. for 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, and at this time i will cut the morning into thin slices. you are prepared, and on ordinary days, how do you have an omelet for breakfast, but not like that anymore luxurious as for myself, but i eat an omelet , oatmeal, i can eat some kind of cake. yes, yes, i allow myself to eat sweets in the morning.

so you have a sweet tooth, i can’t live right every day, not everyone, but a couple of times a week i allow myself to eat some kind of cake or pie. and it's not visible. why can't we see it, you don't see it, baram. sports have some kind of special diet, because, well, this kind of sport is unusual, especially there is no such diet, we have. we eat simply well several times a day 5-6 times a day we eat for complete recovery. here we are trying to eat more proteins so that our muscles recover faster. here, and so, especially the door is such a special sports no for our sport you train. you train every day during preparation five times a week for about 4 hours, and in non-preparation 2-3 times a week for 2 1/2-3 hours

i try to do exercises every morning. sometimes, of course, it doesn’t work out much, because i want to sleep, but i try to do exercises every day. today i will show you morning exercises, which are performed in power mode, but it will not be suitable for everyone for me, when it suits an athlete, it may suit and you will do the first exercise very slow squat for 2-3 seconds, sharply jumping legs shoulder-width apart when squatting the handle forward, squat for 2-3 seconds and jump sharply. they must go beyond the socks. and land on your toes,

to less injure your knees. we do one or two sets of 10-15 times. the next exercise will be push-ups with a narrow grip. this exercise is good for all strength sports and also for arm wrestling. we him we perform push-ups in almost every workout. we perform a narrow grip in the morning, 1-2 sets, 15-20 times the back should be straight handles should be elbows, everything will be pressed to the body as much as possible; , but today i 'll show you, let's go down for 2-3 seconds and

quickly rise. the third exercise will be twisting for the press. this will help you keep a good figure and beautiful abs. bend the legs and move them as much as possible buttocks. we lie down and slowly rise and fix one or two seconds, return , rise, fix, return hands can be both on the chest and behind the head. i prefer on the chest, so let's do it. in this exercise, you need to bend your neck forward and raise your legs. we do two sets of 10-15 times, it doesn’t

matter. in what format is your charge. the main thing every morning begins physical activity. now you masha will need to add the right seasonings, spices and cornmeal. i will put it on a baking sheet at this time on shizuki. and you vlad by the way, biceps. you measure in secret, they say, all men secretly measure their biceps. yes, they brag to each other. and what is the number? well, what number is not ashamed to call friends are friends to all. they say that if you have less than 50 hands, then you no longer have your own opinion. ah interesting, that is, it turns out, the biceps, the

strongest part of the arm. here, during the competition , almost all muscles are turned on, but for armrestors important forearm strength, the strength of the fingers of the biceps of the chest and delta is what, a you somehow measure your strength with indicators, if the weights of training grow, then the strength also grows. if they don’t grow, then we change training, change nutrition, change the regime completely, then everything changes. as a rule, your fights go quickly. and what do you like more when they are fast or , on the contrary, drag on, plus the athletes are best to finish the fight quickly, the more power you put on the next fight, the greater the chance to win further on the opponent quickly. if you manage somewhere with someone, so say hack, then your chances of reaching the final are very limited. 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 leads to training. if you train incorrectly , you may have very serious injuries. crazy you're great. now we are pouring this omelette consistency into our baking sheet. done, now we send our oven tray for 15 minutes. made.

children's curiosity, sincere interest in life, something was given to you by pull, whether you believe in love in our modern world, whether your recognition gives you any privileges , absolutely honesty and genuine emotions of children's heroes, you will never deceive only the truth. ah, it may be unrequited the moment i stop feeling love, well, that is, it will be the moment of my my end of a talk show in which famous people answer tricky questions from children. why you are an abyss for me social networks are gone

easily with your children easy with them up to 12 years old means when the eldest daughter turned 12 or it immediately became very difficult. watch the project 100 questions for an adult on the tv channel belarus 24 ready for an exciting adventure through the cities of belarus welcome cozy places and medieval buildings. if you look closely, you will see the traces of the master's fingers, they say that thanks to this unique technique , part of the glacier succeeded in ancient estates and majesties. pay attention to the tower clock. they are not at all characteristic of orthodox architecture ; parishioners themselves and picturesque rivers collected money for them. and today the sea is knee-deep to me. here this phrase takes on a special meaning in the center of the reservoir shallow water , see the program of the city of belarus 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 included in the top ten worst foods in the world, because in order to e to preserve at least some taste of the products, after it is degreased, various ones begin to be added there. uh, bad m-th ingredients, such as, for example, sugar, or a spender, in order for a person to feel at least something, and buy this product plus low-fat products, they do not

carry any good and correct elements we are looking for in dairy products. yes, that is, uh, no, uh, that much calcium that we need and it's not absorbed from these. no, the amount of protein that we need and it again, it is not absorbed from these products, that is, a-a 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 to prepare our breakfast. give me the next task. you will need chop the spinach, fry it and add

a little bit of garlic. and at this time i natru cheese. a medal what competition do all athletes dream of? well, any athlete? i think it starts small, but any athlete always reads about the world championship gold medal. this is the main thing, probably, we have such an award. and the honored master of sports dreams of conferring a rank. so 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 what kind of competitions do belarusians take place in belarus? many competitions are held, they take place approximately once every 3 months, this is the championship of belarus, the cup of belarus, various 3 months , you need to confirm your reputation. you can travel and attend not all competitions, but the most important starts, if you want to go to

the european championship or the world championship, then you must attend the belarusian championship 100% come there for what to qualify for the world championship. you must take first or second place, and then you will be selected from the national team and together with the national team you will perform at the world and european championships to start playing sports. some preliminary preparation is needed. and in general, from what age can you? well, i think that if 12 you can already slowly start working with children in this direction to gain overall strength, they are shown general basic movements. i think 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, i certainly will be easier to master something. armwrestling is a sport for everyone and the fifty-year-old also competes . here's how to compete i know 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 be, but some athletes show incredible results starting at 40-50 years old, so i think that 50 years old. even you can only start, you can start 40 years old and be a champion. do you calculate bzhu and kalash well, i would never calculate beetle, kalash, if i needed to adjust the weight, then i simply reduced carbohydrate water, because it contains proteins from fiber from such a one in order to calculate calories there, as some people think. i never did that. who takes care of their 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 difficult and doesn’t cause any discomfort, so i decided to do this, i think even if a few people get help, it will be a big plus. mash now mix yours spinach with cottage cheese and let's see how our scrambled eggs.

at the heart of this breakfast, we see eggs eggs are a source of not only micro and macro elements, not only vitamins of various groups, but also excellent sources of protein protein, as we know , it is necessary to consume for breakfast, because this is the basis of the basics, and it gives good satiety here. we added more from the protein group. cottage cheese 5%, and what, in harmony with the egg, gives an interesting taste, in addition to this, we see a lot of greens and vegetables here. the vegetable part of this dish is zucchini, did you know that a day you need to consume up to 400 g of vegetables in any form, fresh or cooked, so do not neglect vegetables and herbs for breakfast, in addition to this dish. we have added spinach, which is also a great source of the vitamin. and just like we should remember about vegetables, in the same way we should not

forget about greens and it is better to add it to every meal, do not forget to add it to breakfast, but to the basis of this omelette. i can call it that. we added flour. here we have added cornmeal, which in terms of nutritional value, it is better and more interesting than ordinary white flour, 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, and in principle, a little bit. there is still cheese in this dish, which is a good source of protein and fats, we must not forget that in every dish and, in principle, in our daily diet, up to 25% should be healthy fats, which, like once in this case are contained. that's 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, cannot be more than 2-3 per week - this is a myth and egg yolk contains a lot of healthy fats , which will never harm your body, but will only benefit. our years are ready, now the omelette needs to be applied to longing , we lay out our filling on the omelette. and there are many warmsport techniques and there are many techniques, but these two main techniques are built from your anthropometry of the hand, if, for example, your hand is high, long fingers, then you must fight on top, if your hand is not high, you

have small fingers, then you will try to fight in hook technique. this is the same tactic, yes, when you take your opponent by the hand, do you already assume how he will fight and what you will do? you so we twist our omelette into our stuffing. now add some cheese. and send it to the oven until golden

brown. egg omelette base , beat them well. add salt and pepper to taste so that the omelette is elastic. stir in some cornmeal into the mixture. zucchini, cut into thin slices, the thinner the better. line a baking sheet with parchment paper and brush with oil on top. so the future omelette will be easier to get the rings, zucchini, you need to lay out in an even layer on a baking sheet. now fill them with omelette mixture. and send to the oven preheated to 180 degrees for 15 minutes. for the filling , chop the spinach and blanch it for 3-5 minutes, add some garlic.

prepare the cheese, grate it on a grater. combine spinach with cottage cheese carefully. stir the omelet almost ready. it remains quite a bit to spread the filling on the base, wrap it in a roll. we send it to the baking sheet again, sprinkle with cheese and bake. for another five minutes, a golden crust should form . an unusual healthy mediterranean- style omelette is ready. bon appetit. mash, look what kind of breakfast 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 tasty, but also very healthy, so friends. cook with us. bon appetit. bye bye.

we collapsed, to rejoice at the shots , to be surprised to send off. just be respectful. the skin day is taking shape today

, the year of albus, where else, what else will be deprived of watchfulness was calestine. we ourselves, who did not respect, we pass on the vedas and the experience of calmness. this is our mortal uzmahu hands. accompanying traditions develop from simple happy moments. we are racing with the padshin of our ducts. we appreciate the past for our terrible belarus 20 shatyrs.