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a satellite dish for the express satellite. the tv channel signal is broadcast in the open form and is available 24 hours a day every day. be with tv channel belarus 244 and discover belarus. the key to getting up easily in the morning is a good, well-established routine, that is, train yourself to go to bed and get up at the same time, even on weekends, then you will set your biological clock in the right way , getting up in the morning will be a joy, today we are starting our day in very pleasant company , the company of the physical training coach of the youth

hockey team of the republic of belarus alexandra shabanova. to say it straight that we are focusing on something, no, a hockey player is an athlete who must be developed in all directions. store garlic in a cool, dark, dry place, away from moisture, otherwise it may rot. keep your back as round as possible, turn on the timer and start. we breathe, calmly, freely. and vegetables, and some spices and paprika, and to this whole thing we also add a salad, which has a lot of fiber and slow carbohydrates. our breakfast today will definitely be healthy and balanced. alexandra’s product list also includes chicken, protein, couscous, proper carbohydrates and vegetable fats in the form of olive oil,

as well as lots and lots of greens, and we will buy everything at once in one place in the hypermarket. let's start at the meat counters, choosing chicken fillet. hello, can you please show me some chicken breast? in general, chicken breast is a universal product. it is suitable for feeding small children and the elderly. the sport diet cannot do without it. and those who watch their figure, is beautiful suitable? yes, quality, chilled chicken breast is usually a pale pink uniform color, its surface should be smooth, without mucus bleeding, the veins should also be white or pink, and the breast itself should be dense, that is, it should not

delaminate. and remember, don’t buy oversized breasts. chances are good that the chicken was generously fed growth hormones, or the meat was injected with a saline solution for weight gain. let's go to the glass. couscous traditionally belongs to rupas and is sold in the corresponding departments in stores, but in terms of manufacturing technology, this product is closer to pasta. ground wheat grains. moisten, roll into small balls and dry. most often, there is a window on the package through which you can evaluate the quality of the couscous, so that’s what you should pay attention to. the surface of the grains should be smooth with a small amount of roughness, no more than 1 mm. there should be no foreign impurities in the skus flower, which is creamy with

a yellowish tint. let's choose the currently popular sun-dried tomatoes. our task is to evaluate the quality of those sold in jars in an oil solution. so, here's what you need. attention, the oil should be transparent, not cloudy, without suspension, the tomatoes should look appetizing, be bright, not black-brown, and it is better to choose whole tomatoes rather than chopped ones. now let's go to the vegetable department. another important component of today's dish is the garlic, to choose the freshest aromatic one, look for a dry and heavy head, lift it slightly with a squeeze to make sure that none of the cloves have become too soft or dry. the head should be firm and not empty or dehydrated. also look for sprouts, which are a sign that the garlic is old. store

garlic in a cool, dark, dry place. avoid exposure to moisture, otherwise it may cause rotting. and know, never store garlic in a plastic bag, this will lead to the appearance of that same moisture and use the garlic within 70 days from the date of purchase. the choice is made, all that remains is to prepare the champion's breakfast. sasha, good morning, i am very glad that you came to visit me today, are you sure you will surprise me today? yes, masha, i will see you today surprise, and of course our... viewer, because we will prepare with you a real breakfast of a champion. alexandra shabanova, physical training coach for the belarus u-18 hockey team, was born in minsk into a family of athletes, practiced figure skating and football, but still got her main passion

from her father, the love of hockey. i have years of study behind me, not only at the bsu of physical education, but at the faculty of biology of the bsu, as well as in the usa, at minnesota state university. works today. get on your nerves, jump, for example, from torzanki, take the best from life, the motto for life, tell me what you and i will cook today, today you and i will cook chicken fillet steaks with a very unusual sauce, a very tasty salad, and you can’t wait to get started, come on, prepare for the steaks one chicken. for the marinaade we will use lemon, olive oil, a tablespoon of teriyaki sauce, a couple of cloves of garlic and a pinch of paprika, we will also need a couple of sweet peppers. for the salad, prepare 100 groups of couscous, 200 g of green beans,

several pieces of sun-dried tomatoes, a handful of spinach, as well as teriyaki sauce, garlic and olive oil. captain commander, where do we start? you put the peppers in the oven, and i 'll cook the couscous. come on, let's continue, what's next? now you and i will prepare chicken fillet steaks, beat it, and you prepare the marinade, take lemon , grate it, with olive oil and paprika, come on, okay, and you, sash, tell me about your morning, what it was like ? it’s usually very, very early, because i have to go to raaubić, to training, with the team, yes, yes,

yes, yes, yes, and there you already have breakfast, do exercises, yes, yes, with us it all starts with the fact that you come to the collection, and usually we have scrambled eggs, sausages, that is, you come right away, as it were they feed you, you have breakfast, then what? then we have a warm-up, preparation for training on the ice, and if there is, let’s say we have land, then after the ice we go to train in the gym or outside, but how many guys do you have and, as a rule, what age are they? well, now i’m working in the u18 team, all the guys, they all fourth year 2004 and up to 18 years old, we also have a national team up to 17. how difficult is it for a girl to work with such a huge number of men, well, i grew up in such conditions when you are always surrounded by boys on the team, that’s why

i have an environment always been from the boys, so it’s not particularly difficult for me, but i had to gain some kind of authority among, well, of course , always, tell me in more detail, well, when i just joined... the team first week, guys, of course, this is the first time in belarus since such an experience that a girl, a coach on a team, especially with teenagers, with juniors, and but... at first they looked closely at me , then, when i conducted the first training, they realized that there was no hope for a bright future, oh, and i, dear tv viewers, will tell you, it’s true, because sasha not only trains men, she is also my trainer, and i know how cruel she can be, well, it’s not true, i’m the kindest trainer, yes, yes, well, if with ice i more or less

imagine your training, then when you train on the ground, tell us the specifics of this physical training? well, actually training can be defined, let’s say general physical training is special, general, well, includes standard basic movements that, in principle, probably any ordinary person can do in the gym, on the street, or anywhere in terms of maintaining their physical shape. and special physical training is specific exercises aimed at each sport, let’s say for hockey it ’s some kind of pushing, development of explosive strength, for other sports it’s different, but i’m not particularly into this, i’m more into hockey, so we train special physical training too, sashenka, give me salt and pepper,

please, hold it. thank you, let's marinate the chicken, please give me the sauce, and also, for example, i invite various specialists from other areas in which i am not very strong, for example, i know a good boxing trainer and i invited her to us, she i conducted classes with the guys, it turned out to be very fun, and the guys liked it, but it ’s very important to mix up the training, you know, not just... go to the gym, but to they were always so interested, in good shape, then it bears fruit, well , let’s be honest, hockey players often fight on the ice, well, in various situations it’s actually necessary, you know, how to defend your honor, after all, where- then the knightly moments should remain, but for men, but sometimes it happens that you are overwhelmed by emotions and you can’t be stopped, so it’s like different situations, different actions, and more often they are punished for this? well, usually, of course, the judge gives

it to you, i mean, not even the judge, but the coach then he will reprimand this situation, if, well , as they say, in every situation, if you did this to the detriment of the team, then of course you receive punishment for this, in our case it is burpees, my favorite exercise. we talk about manufacturing enterprises in our country. the most important quality of our products is that they are made from natural raw materials. we have a large assortment, condensed milk with sugar, with all sorts of fillings, coffee, chicory, purposeful people united by one common goal, they are capable of much. we share their development history.

everything that is produced today by our enterprise, the estimate is very large, the maximum monthly production volume of cans can reach up to 25 million cans per month, we want to introduce some additional capsule lines so that we can attract more buyers, about our products, as a rule, they say only the best, watch the quality mark program on our tv channel. true heroes are strong in spirit, brave and self-confident, they know how to win and do it beautifully, penultimate the fight, because it was mine, due to the fact that it was a debut in one of the best leagues in the world, it was my hometown, where a lot of people came to see me, and we promoted this fight, it was there for six months, trash-talking, in the internet wars, we promoted it, and i very... spectacularly ended it with a knockout.

belarus has decent competition and professional mentors. that's why there were and will be real champions. in short, it is easier for us to win the world championship than to win the championship of our country. that is, we have five, 10 world champions in one weight category, there european champions. if you win the republic championship, at the world championship you will be in the top three, and maybe even more than first. here. because we actually have such strong competition and in order to qualify, that is, you win, become the champion of our country, for me it was always more important to become the champion of belarus, see the belarus project. on our tv channel. they connected their lives with the countryside and realized ideas that few people around them believed in at first. partnership, which is located in podilsk, i don’t like them, that is, they are six acres of land, i wanted more space and more, as it were, fresh air, away from minsk. the heroes of the project about life in

the belarusian outback, it grows here, about 150 tons of wheat and rapeseed are produced, yes. of course, this is very difficult to believe, the numbers are simply threatening, he will invite the presenter to learn a new activity that is unusual for the townspeople. will three tasks be ready for you? i've arrived, the first test is to climb here, i’m sitting high, looking far away, great, 20 monsters, 20 bullets, one me, one you, well , some kind of prize, without today, watch the show i’m from the village, on our tv channel. well, let's start our morning not with hanging out on social networks, with our little assistant interval timer, we will have, as you already understood,

interval training, three exercises for 30 seconds, three circles, whoever is stronger can do more, of course, but such a short, interval, but very energizing. so, the first exercise we will do is a simple plank, we become, shoulders over hands, all fingers spread out, the middle one looks forward, we push off from the floor, push the chest up, imagine that we are holding the ceiling, heels over toes, legs tense, strong quadriceps, do not squeeze the buttocks, back as round as possible and hold, turn on we start the timer, breathe, calmly, freely, stretch the top of our head forward, chin inward, and

try to push off the floor all the time , our second exercise is more dynamic, from this position we lower ourselves onto the forearm, elbows under the shoulders, the rest is the same, next we rise, palm rests on palm, step back, try to make sure that our front knee does not go beyond the toe, sit on the back leg, move the pelvis so that the pelvis is above the back; move the elbows to the sides, toned shoulder blades, toned back , we need a phone not to get stuck on social networks, but to spend time

usefully, have a good morning. so my peppers are ready, i have couscous, so now we need to put the peppers in a bowl, cover with a lid so that they are easier to peel later, uh-huh, so, come on, then i’ll fry the chicken, and you ’ll cook some more beans, okay, sash, why is hockey, well, it seems to me, this is not a women’s sport at all? well, in fact, everyone in my family is an athlete, my mom is a figure skater, my dad is a hockey player, so there wasn’t much of a choice, as they say, either figure skating or figure skating, but

again, but i worked with my mom, and at first, well, everyone’s career is different , some... it works out, some don’t, and i decided that my future path would be more in coaching, that’s when i came back here already in belarus, russia, because in russia women's hockey is more developed, in belarus, and even now they have just started recruiting girls into youth teams, and well, i started studying, and as practice shows, a coach actually needs a lot to know in order to be a good coach, well , i... i still won’t leave you behind, why hockey? well, you could have chosen the same figure skating as your mother, but everyone has a different character, different preferences, who likes what. yeah, then

let's talk more about the character, what a hockey player should have character, well, in fact, it seems to me that any athlete should have what my dad likes to say is sports anger, that is, of course , fighting anger, but it kind of depends not only on character, you can be there, you know , very dynamic, and so on, and to be a hockey player, or maybe to be a kind of phlegmatic, calm, and also to be a good hockey player, in fact, character does not particularly affect, it’s precisely such a quality as sports anger that does influence, so my beans are ready, maybe they'll be then when it cools down, then peel the peppers and put them in a container for a blender, and for now i’ll chop the tomato, come on, that’s why you have more, but i

kept asking why i’m a girl in hockey, because it’s a very dangerous sport, well in fact, the fact is that it is certainly traumatic, yes, but it largely depends on how you prepare, and if you prepare well and perform the exercises technically, then the risk of injury is of course much lower, and therefore the specialists who are responsible for physical training in teams, very closely monitor the technique of performing exercises, safety in the gym, and so on, to what extent are properly selected skates responsible for safety, at what age are they already used for kicking? well, in fact, they can be molded at any age , that is, adjusted to your foot, but often it seems to me more in adult... age this plays a role, in childhood, well, not in skating, as they say, you learn, already shape, well, it doesn’t

really influence, yes, in good form, of course it’s good, but it seems to me that nowadays any shape good, how important too, that’s good again, the ammunition is chosen correctly, it’s very expensive, it’s supposed to protect the hockey player , but in teams they give you a uniform, my younger brother plays hockey, when you buy it all yourself... in fact, yes, the pleasure is not cheap, but let’s say, my middle sister, she plays tennis, big, and i will say that tennis, it ’s much more expensive, by the way, at what age can you start a child playing hockey, well, my youngest brother, we gave it away, well, not to say, that we gave him, we started going with him to teach him to skate at the age of 3, and but this is too early for hockey, you can start at 6, at 7. this is the most optimal, and as it were, from the age of 3, but he just had a very big

desire, and as they say, he was already sleeping with a stick in his hands, you can’t suppress genetics , now let me prepare the sauce, and then you finish the pepper, yeah, that is, your brother enjoys hockey, yes, we instilled this in him since childhood, and as they say, when he came with a stick, saw the stick, took it home and it was already clear, that yes, this is his, so, but in general, let me tell you about the clubs now , if you are interested, come on, well, i know that there is a right grip, a left grip, yes, well, it already depends on the right-left, but how do the guys they actually approach the choice of a stick, for them this is such a trembling moment, i even look at our guys, in the junior team, this is, of course, a real thing, someone gives you a stick, if it’s better than someone else’s, this is a real tragedy, maybe, that is, they choose the club more carefully than the girl. i in fact, i think so, so yes, but by what indicators

do they choose a bun, besides their grip, well, the bend of the pen, stiffness, and the indicators, i think, for me, are everything, for them there are still all sorts of subtleties, windings different, someone is winding there, as they say, there is a tape, yes, you are winding, all sorts of subtleties. by the way, i was also very interested in the question, how many sticks does a hockey player usually break during a match? well, in fact , there are no exact statistics, maybe you will return from the match with a whole set of clubs, or maybe something like they say, many will break, it depends, well, on the game, on everything, there are many indicators, factors, so to say exactly what you know, we consistently break three clubs, this is impossible, a set - how many? well, optimally they probably give out two or three clubs, this is

the standard set. hello, today we are sorting it out and the next breakfast on our agenda is chicken steaks with baked pepper sauce with a salad of baby spinach, roasted tomatoes and green beans. when i first read the title, i thought... a few slow carbohydrates are enough, if we are talking about breakfast so that we have energy, but then... our salad contains couscous, quite a lot of it (100 g), that is, accordingly it will boil, there will be even more of it, and now in general, i’m happy with everything, because chicken fillet steaks with amazing products in terms of the fact that there are vegetables and some spices and paprika, and a lot of herbs , and to this whole thing we also add a salad,

which has a lot of fiber and slow carbohydrates, i’ll tell you a little more about couscous, why i... like it so much, very healthy cereal, a large amount of vitamins, minerals, very low glycemic index, accordingly , in order to maintain a figure in good condition and so that we have excellent indicators for our health, this is just the ideal cereal for our side dish, for energy, does not contain gluten, is very healthy in itself, so i think that, in principle, as the basis of our breakfast , it has a place to be, it will give us energy, give us vitamins, useful minerals and of course, a lot squirrel, super, great breakfast, and i like it, come on, mash, let's start assembling the salad, then you load the beans, i'll add the sauce,

yeah, right. now add the spinach, as i understand it, our salad is ready, yes, all that remains is to mix and we will assemble our breakfast. so, first of all, bake the peppers, just put them in a preheated oven. boil it. couscous, follow package directions. cut the chicken fillet into portions and beat. prepare the marinade. to do this, grate the lemon zest. you will also need the juice of half a citrus. add olive oil, paprika and salt. stir and marinate the chicken fillet in the resulting sauce, then fry the chops in a grill pan. no need to add oil. let's move on to the salad: green

beans need to be fried along with garlic. chop the sun-dried tomatoes and add them to the couscous, add fried beans, classic salad dressing, combine lemon juice, teriyaki sauce, spices and olive oil, mix, season the salad with the resulting sauce, add spinach leaves, mix gently, prepare the sauce for steaks, for this you need to peel the baked peppers, remove the seeds and membranes, and lay them out. into the blender bowl, add teriyaki sauce, a couple of cloves of garlic, olive oil and puree the contents of the blender. treat your loved ones to this breakfast of a champion, your family will definitely be pleased. well, masha, our breakfast is ready, you have enough energy and vigor for the whole day, was it difficult

to prepare it? honestly, no, i didn’t even expect it to be so easy. take this recipe, thank you very much, sasha, and you, dear tv viewers, cook with us and