as we exhale, we stand up, our body can move forward, and our body can also remain in a level position. there is another exercise that is suitable for beginners when they come to the gym, this is the leg raise in the simulator, it loads both the gluteus medius and the gluteus maximus, depending on the position of the body on it. the weight is usually chosen to be medium, but i recommend choosing a small one. weights and do this exact exercise for a greater number of repetitions until a burning sensation occurs in the muscle group. we have many controls available that people can only perform when they come to the hall. i would also like to note that there is always a trainer on duty during the shift, who will help and advise you, give you detailed instructions, so don’t be afraid, come , sign up, study, you will always be supported, no one bites here, the same ordinary people who are always training here are started something, they were in your place. despite the fact that i

have been a qualified trainer for a long time, i work with a trainer due to the fact that i cannot always adequately evaluate myself, distribute load and draw up a plan, nutrition and training, this does not apply to all trainers, that everyone needs a trainer, depending on what goals you want to achieve, someone starts training just for themselves, keeps in shape, independent training will be enough for them, 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 evaluate myself adequately, sometimes i can go too far, sometimes you don’t understand that your body is tired, you can't adequately - give yourself a rest, you are so i can, i am strong, i am brave and you go, you do, and this sometimes leads to injuries.

i started studying at a modeling school, but from the very beginning i really liked it, my mother supported me there, we bought these shoes with such strange heels, we bought some custom-made suits, but it was still not my thing, i prefer i’ve always liked men’s sports, probably, but at the age of 15, when a friend came to school to recruit for boxing, she said: let’s go, i went, the friend stopped going, and i i stayed, i liked this men’s party, i realized that i loved sports at that very moment when i had a choice, either go to a modeling school or go to boxing, i chose boxing, i probably didn’t know until the ninth grade where i want to go, in the ninth grade i picked up my documents and went to study at the chemistry and biology lyceum, but i wanted to go to meth, my mother has a medical degree. in principle, i think, well, i’ll go,

it turns out that i entered the lyceum, there wasn’t much time, and either a model school, or boxing, i said, i’m sorry, i can’t come to you for modeling, and this is probably boxing influenced various aspects of my life, it is here, thanks to boxing, that we now communicate, it influenced my move to the further development of my the principle of character and me as a person, because when there are 20 boys, you first run cross-country, then you have more training. sparring, not every girl can stand it, well, it’s either you or you, there’s no time to cry, i went forward, i stood up, i did it, at the age of 17, boxing burst into my life so much it’s good that the coach tells me, go to fizo, i say, well, i’ll go to fizo , he says, you’ll train children, i basically started training children, but at some point we didn’t see eye to eye and i just said that i’m 18 years old , mom says, you don’t have to work, well, that’s it, i took my documents, i said, goodbye, i went to the simple place.

nowhere, i ended up in the gym, boxing was also an accident - it ended, i did almost nothing for a year and from a 52 kg girl, i became a 65 kg girl, it was such a big difference, i just started going to the gym for myself, it was just starting to gain momentum and i just went as a client, at the age of 19 another sport appeared in my life and my first nomination in fit was botness. this is a very interesting nomination for such a skinny girl, who lost weight from 65 again at 50 , but it looked like this, i came out like an auschwitz then, probably throughout the year they asked me what i was sick with, well, that was interesting, that uh, some kind of character development as you, as a person, you prove to yourself that you can, you can sit on a diet, you can train and do this cardio, i remember my first feeling in body transformation due to the fact that i weighed... five and you don’t

know so much knowledge at that moment to put yourself in order, and competitions for me they were some kind of guide in becoming myself, getting myself into shape, i knew that there was a goal, there were competitions and this ultimately gave me a good figure, but unfortunately, no one explained that plus 15 kg, then they will stick to you, i probably have for 3 years when i was performing, there were constant such wave-like weight lifting, when you first lose weight , there is a certain period of time when you look good, and then again you don’t look very good, and it was very for a long time, things have been going on for us: boys and girls are already on an equal footing, already from the beginning, when even in the thirteenth year there was a popularization of fitness bikinis, there were very few, there were mostly a lot of men, girls were somehow in the background, mostly everyone came just to train, for now moment the popularization of this sport, this activity has increased very much, namely fitness bikini, body fitness and various other

interesting nominations, model fitness is now very feminine, despite the high cost of performances, people still change from year to year, some came, tried, not liked them, they left, but others still come. girls who are very interested, but as i say, here you need to understand the financial part of the costs, it’s beautiful, i don’t argue, it’s very feminine, but it’s emotionally difficult and financially - it’s very expensive, not everyone can afford one swimsuit that costs 500 dollars, plus you have to take on the costs of a trainer, a gym, sports nutrition, vitamins, tests, makeup, posing, it just starts, like this one here not an endless stream, but not everyone understands why it is here? goes, no one knows and sometimes no one even explains to us , what will happen after you compete, the same banal exits from the kids, i gained 15 kg, then they asked me, oh, so

you’ve already given birth, i say, i haven’t given birth, i’ve lost weight again, and let’s say we have coaches in our field, they believe that if they start performing, then clients will come to them, they’ll come straight, clients go for medals. but unfortunately, this is not the case, when the competition ends, clients will not always come straight to you there and these are your medals, you will not bet 50 dollars for a training session there, not every coach can afford to bet 50 dollars for a training session there, no, you need to understand this, but many here think that well, i’m competing there, that’s all like, love me, pay me a lot of money, i’m so cool there, well, no , this doesn’t always happen, sometimes you compete, throw in a lot of money , that’s basically it, you didn’t show yourself in the right place, well starting boxing, i completed a candidate for master of sports, then in modeling fitness, when i started performing , i was second in europe, uh, at international competitions in vitebsk, i was the first here, probably in the eighteenth year i completed a master of sports in powerlifting, bench press

lying down, i like the path itself, when i achieve some goal, i don’t have something that makes me proud of myself, no, i ’ve achieved it like that, so what’s next, let’s go? there is no such thing that i have achieved, i have calmed down, i am starting to be proud of myself, no, something is always not enough for me, my relatives do not relate to this in any way, it seems to me that they even still do not understand what exactly i do, how i -my mother and sister once came to competitions, but they are generally far from this, they have a different way of life and i very much i’m probably different from my family, they’re a little different, they’re simpler, they have their own lives, let’s say my dad is a machine operator, my mom is already retired, they have their own farm there, well, they’re far from that, they’re not... .. this, sometimes i really like to be strong, i really do everything, i can, i can, i can, but sometimes there are just downturns, i understand that i’m missing, i’m missing some kind of support, it’s clear that there are some kind of psychological stresses, there are probably depressions sometimes, well, you know, damn it, i

probably alone, i want some kind of strong male shoulder next to me, and then you understand, in principle, well, no, everything is fine, you kind of develop, you work, you show some kind of significance to people, you bring people still feel good. oh, i really love shopping , it really fills me with joy, and i always purposefully try to go shopping, because just walking between the racks and touching clothes doesn’t fill me and upsets me. there are always some events, this is how we will allow today filmed, i already have a clear idea of ​​what kind of image i will have for... for me this is important , how i look, this is my mood, at the moment my wardrobe is 50% sporty, 50% classic, i always, when i walk to work, it’s always something from the area of ​​convenience, warmth, comfort, if it’s some kind of exit somewhere, of course, it ’s stylish, fashionable, youthful, before my

color scheme was darker, hidden, but that’s all equally, you hide more in the fact that you don’t want to be so noticeable, bright, bright images always attract, probably over the last couple of years. i have changed my style, my appearance very colossally , i am more open, bright, full, i am not afraid to emphasize my individuality with my outfits. i purposefully make my athletic figure more athletic and fit in order to wear tops and leggings , i always tell the girls, i choose not to eat, but to walk in a top, i’m not very happy with the format of wearing some kind of bike, hiding under clothes, i i’m uncomfortable with this, i’m comfortable when i’m open and i choose what what i can wear, and not what i can afford, because i decided to satisfy my needs for the night and ate a kilogram of ice cream, it will make you happy, only for a short time, literally in half an hour, and then what next

t-shirts, trousers, only those clothes that you can afford, and not choose yourself, i make a choice of what i want to wear, i really love dresses, since childhood i got to the point that i got up in the morning and took my mother’s curling iron, twirled hair, put on dresses, heels and i was just going to the city, my friend always asked me, is it your birthday today, i say, no , you don’t need a mood to look good, yes, when i look beautiful, it’s directly harmonious with my inner state, it makes me very revengeful.. .. when girls come up to me and say, because there is no better compliment than a girl to a girl, belarus is dynamically developing interregional cooperation with russian regions, today we are on the list of key partners of the pskov region. transport issues are resolved messages, import substitution is being worked out, experts call the current time the battle for

africa, the continent is gradually clearing itself of the colonialists of the past and is ready for cooperation. africa is objective, our field of opportunities, they can and want to cooperate with us. the nato countries almost immediately decided to conduct exercises in the baltic and black seas. during the maneuvers , landing operations and strikes from the sea on land will be practiced. we invite the polish military to our training, refusal in return is a helicopter provocation, we do it without visas, we get closed borders, someone else gets the impression that we are escalating this, the main topics are on the main air , watch on the belarus 24 tv channel, young interviewers ask bold, unexpected and sometimes very touching questions to famous people, do you take love to the end life, or are you of the opinion that she lives for 3 years. why do all the kids want to become

bloggers now? would you like to adopt another child? thanks to the guys, we learn interesting facts from the biography of a celebrity. we agreed to tell the truth, yes, so i'll tell you everything now. i dreamed of a golden helica and it turned out that i finally bought it. sincere emotions and exclusive stories. hockey players make money in different ways. and in fact, all people in different industries, if you achieve great success and become, well, conventionally top-level, yes, then of course you earn a lot of money, watch the project 100 questions for adults on our tv channel.

well, girls, i’m glad to welcome you, after the weekend, despite... the cloudy weather, i’m glad that everyone got there today, like they did your mood, your mood for training, is excellent, then let’s go work out our back and pectoral muscles, our iron ice project was created for girls who would like to exercise, but they can’t always afford a personal trainer, this is a group type of training for up to six people, this... is more important, probably for all of us, because when they come to the gym, many do not want

to go to group training, they do not give them such results, group training is more like functionality and endurance, here it is strength training, strength training involves muscle hypertrophy, improved appearance, due to a slight increase in the weight of the equipment , we experience microtraumas, due to this we experience muscle growth, this is not always possible to achieve in group classes and the girls are already like even 2-3 months after watching us they say that i want to study, but i have some certain financial limits, i can’t, then i offer them this group, i am very happy for them when they begin to change, when they buy... clothes, although i always tell them: when you come to lose weight, don’t buy clothes , they won’t sit the same in 2 months, and i always say, you don’t measure up to the number on the scale, you measure up to the reflection in the mirror, not always losing weight to a certain desired level numbers in your head, you will get the desired result, sometimes this is unfortunately deplorable with us , a girl should remain a girl, but because when they come to the hall, they see themselves,

they come up to you and say that i want to be like you, it's very rare that they come and they say, i generally... don’t want to be like you, they have this idea that she will come, now she’s been training for 2 months and she’ll just become such a super jock, and you’re trying to explain to them that it’s unfortunately not that simple and you say, i work out, you say, and i don’t change at all, although i want to change , and you convey the information that you will look a little better and will be fit, rather than you being a little so pitiful, there are many examples when he doesn’t understand, so they are training me men, but now much more less than before, i somehow separated them, i like to communicate more with... girls , i feel more comfortable with them, i have boyfriends, but guys are usually husbands or brothers, clients, to say that this is someone... then he came and wanted to train with me, no, i refuse more and say that you would be comfortable with this or that trainer, but because working in this particular gym , i know by temperament who will be with whom i’m already more comfortable, my work involves a very large number of people, communicating with people,

you give yourself completely, sometimes you burn out, but i didn’t come to this right away, 7 years ago i was doing both, i was both an administrator and a coach, and i liked the administrator that you came, fulfilled your function and the person left, you are left alone , such, well, great, you can read books there and develop further, probably only in the last 3 years i came to the conclusion that this is my full job, i am developing as a specialist in it, and this is only one of my areas of activity where i like , i like communicating with people, it doesn’t devastate me, but further fills in the sense that i... give them information, they carry it out, show me the results, this is the most important thing, that when you see the result, you understand that everything is not in vain, you see how people change their life, how they become different at work, how she compliments them, how she, from this insecure, seemingly teenager, opens up directly, she begins to live her own life, which, in principle, she had not lived before, people have such clothes that haven't been worn for 5 years, and she says i

i arrived and took it out, she says, it’s not old, but new clothes, she says, can you imagine how i’m wearing it for people, because it’s not always just an hour of personal training, well, that’s all for now, no, it means work and communication 24/7 , there is no universal diet or workout plan , it’s all very individual, if one thing works for someone, my girl lost 25 kg, it’s just linear, you didn’t really do anything with the loads, then someone really needs it select different schemes and manipulations, there is nothing like that, here you are i gave it to you to work according to the thumbnail diagram, no, it’s very. a small amount of work, and there is no such thing that you came, in 3 months, lost weight and left , in principle this remains with you, no, here it is precisely the prospect of work, mm for the rest of your life, you must make this a way of life, not a diet for a short-term -this is a period of time, and a way of life for the remaining time, often people come to lose weight, get fit , find some friends, because for some

it’s just work, home, home, work, gray everyday life, someone is on maternity leave, and he already seems i forgot how to feel... there, desired, but here it’s some kind of ray of light, he says: i’m already waiting, that’s it, my husband came in, i’m at the door, bye, she’s just having fun, she’s really enjoying coming here, and it’s not like we trained, we left, she’s still like that, bye, i’ll get them together sometime, somewhere, so we can go to the theater, we can go to the pizzeria, yes, we can go to the park there, to the circus, they are like, wow, this is cool, he says, i tell my friends that i ate pizza there, he says, i lost weight the next morning, he says, they they don’t believe me, there are such manipulations, yes, thanks to which you make a load out of a deficit, and the body still gives it to you, he says: i didn’t even know that you could do this , i have a hobby, since the end of august i went for a glass,

i’ve recently become interested in going to karauki and i want to not only sit and just listen to someone, but also somehow understand how a composition of songs is built, in principle, and i also have plans to go to dances, find some a window during the week to be a versatile person, besides the gym, i’m like an ordinary person, now i’m not in a routine, i just try to look good 365 days a year, i adjust my workouts to my regimen, and not my regimen to my workouts, when i come to a cafe, i can calmly open menu and choose everything that suits and likes me, fortunately, nowadays all the menus are a little tailored for some proper desserts, some lighter dishes, even... regular chicken, regular fish, uh, not fried , no oil, we can ask for it just for us they prepared it separately and brought it to me, i really loved sweets, i just couldn’t, i could have had a chocolate bar lying there right there until i was hungry , it can’t lie quietly, i have to finish it completely, now my vector of attention has turned in the other direction, because in

nowadays, various sweet substitutes have appeared, they are more correct in composition and less harmful to the figure, let’s say we had a filming today, they were long, i took a regular protein bar with me and we bought coffee, they are suitable for ordinary people who are training and decided switch to the right lifestyle as an alternative to sweets when you cannot completely give up sweets. you don’t need to give it up because you won’t be able to live in this mode for a long time ; unfortunately, all restrictions only lead to the bottom and failure, and you still begin to cross the channel from which you started. our breakdowns sometimes occur from a psycho -emotional state, you are tired, you haven’t gotten enough sleep, especially when the girls don’t get enough sleep, i would like them to track this moment that starts to crave sweets, us it’s not sweets that you crave, it’s a lack of sleep, and the body requires some kind of joy, fast carbohydrates, and we get fast carbohydrates from all sorts of delicious... desserts or a friend who gave me a chocolate bar on march 8th?

probably, when i started playing sports, i began to purposefully perform as an athlete, i didn’t have such a thing that i directly wanted to give up sports, i already understood then how i would exercise when i finished my competitive activity, without this. i couldn’t imagine my life, but the only thing i’m probably glad about is that i i stopped living in some kind of regime limiting myself to the confines of the hall, i begin to expand my horizons outside the hall, leave the hall, communicate with people, relax, visit cafes, go to some saunas, baths, circuses, swimming pools, i don’t tied to the fact that if i didn’t go to bed at 10 am today, then at 7 am i will be exhausted, i can sleep longer, if i don’t feel well, then i can reschedule... and as i said earlier, i i adapt my lifestyle to training, not training to suit my image

life, at the moment i have a goal, i would like to become more free in time , go to work online, online gives you more freedom of time, more movement, and you can choose the place, time where you would like to be at a given moment in time and endure, you don’t go there to work at 7 am, don’t sit there until the evening, don’t tolerate anyone. yes, communicating with people is cool, but i would still like to share it somehow, put more emphasis on online training, i really want to go study nutrition, thank god, this can be done we already have online training, we have year-long training, it’s very cool , analyzing tests, preparing nutrition at the test level, this is a very cool niche that i would like to master, and i would like to wish people who are just about to come or have come, they have some kind of embarrassment, so that they don’t worry, they don’t pay attention to those views. that people present to them, they believe that they are somehow being evaluated, this is not always the case, but sometimes we encounter this, that you come to the hall and you think that someone is looking at you there

arrogant, this is unfortunately not the case, you need to learn to talk, approach, ask the trainers, always the trainers, they are friendly, they will always help, advise, you can say that i want this and that, but i don’t understand , explain how it should be, you can take a couple of workouts, say, i’m just doing a couple ... create a program for me to study according to this program, if you don’t understand something, you can come up and ask, there are always different alternatives, and you need to look when coming to the hall, looking at the people who are already in some really awesome form, you want to emulate them, you need to understand that this particular person was once in your place, and he also modestly came to the gym and did not understand at all, in principle, how to approach this simulator, that’s all we started with this, so i want to wish everyone that they don’t forget, when you come and see some picture, you need to understand that this is a picture, when... i was in your place, people have gone through a big stage of establishing themselves as individuals, and when you already see this butterfly, it was once a caterpillar.

crime news is on air, this is a project, crime news is a project zone, crime news is on air, this is a rut project.

hello, dear friends, this autumn brings us wonderful weather, and we are trying to please you with interesting content. my name is yulia burlo and i will spend the next 20 minutes with you. significant dates, bright events, a virtual trip to a picturesque water source await us, exciting tv projects that are definitely worth seeing, you are watching the broadcast 24.7, we are starting. september 27, 1997 unique the national relic is the cross of euphrasyne of polotsk, which disappeared during the great patriotic war, was recreated by the brest master nikolai kuzmich and took its traditional place in the cathedral of the savior and

the frosinevsky monastery. and last wednesday the planet celebrated world tourism day. this year the holiday was held under the motto of tourism and green investment. this motto reminds us: we need to invest wisely in people, planet, prosperity. we’ll find out what other events the outgoing week brings us joy right now in our traditional section. september 25. 110 years since on the birthday of the writer, poet, honored cultural figure in the ussr, sergei grokhovsky, he appeared in the town of nobel, pinsk district, in a peasant family. sergei ivanovich worked in various literary genres, poetry, prose, journalism, works for children. his most famous prose

creation, documented... the story rudobelskaya republic, based on which performances were staged in belarusian theaters and a film of the same name was created. in total , about sixty books came from the writer’s pen. for his creative activity, sergey grokhovsky was awarded the arkady kulyushov literary prize, the yakub kolos state prize, and a medal. on september 25, 1939, the belarusian opera prima, people's artist of the bssr and the ussr, svetlana danilyuk, was born, the girl was raised by one mother, her father died at the front, little sveta dreamed of the stage and often stood up and announced before the next number that the people were performing. ussr

svetlana danilyuk, who guessed that years later her childhood dream would come true, for 20 years, svetlana filippovna was the leading soloist of the bolshoi theater of belarus, she brilliantly performed almost all the leading roles in the operas carmen, aida, boris godunov, olesya, and the artist performed as part of opera companies with solo concerts. in bulgaria, hungary, england, italy, the czech republic, france, cuba, in 1973, she underwent an internship at the lascala theater in milan, in moscow, svetlana danilyuk recorded three giant discs, at the melodiya company, and was awarded the francis skarina medal. on september 25, 1969, in baranovich

, he was born into a family of directors and teachers. future artistic director of the national academic drama theater named after gorky, honored artist of the republic of belarus sergei kovalchik. he made his debut on the professional stage as a director at the gomel drama theater. in 1999, at a creative youth competition in grodno. kowalczyk was named the country's best young director. in 2003, his performance, odvechnaya song, received the grand prix in the nomination for the best performance at the slavic theater meetings festival, and 4 years later the same production took the grand prix at the voice of history theatrical forum in vologda, on the entire stage of the russian drama theatre, the director created more than fifteen striking ones.