the day hasn’t gone well since the very morning, you probably got up on the wrong foot, perhaps this expression is familiar to everyone, but it doesn’t matter which foot you got up on, because a person has both legs, you need to go to bed early, get enough sleep and get up without rushing. we start this day cheerfully and cheerfully, together with the master of sports in athletics, coach sergei ivanov. it’s a double feeling to train your wife, it’s easy, it’s difficult, because you want to load her, when she goes through a strong load, you want to feel sorry for her, but at the same time you understand that when you feel sorry, partly there will be no result, that is, you need to give it your all and train it to

the maximum. when in doubt, choose live fish, but there can be a catch. if it is weak, half-dead, then it is better to refrain from such a purchase. fish is good, especially for women, it is a great helper in preserving the beauty of hair, skin, and nails, but no one says that it is not good for men. we will show you an exercise in pairs. it is not only funny and fun, but also motivates each other. when expecting guests, we always worry about how to make them tastier. feed. my task is different: today a guest will feed me, but i need to buy all the food. we'll do it in the hypermarket! let's start with the vegetable department, we need to buy tomatoes, here. this is quite easy to do,

it is important to know some rules. tomatoes should not be wrinkled, smooth, without spots, uniform in color and without damage. smell what the fruit smells like. tomatoes should have an appetizing characteristic smell, especially near the stalk. when choosing tomatoes, first of all focus on the aroma, it should be a little sweet. if the tomatoes don’t smell like anything, then most likely they were picked unripe. also rely on touch. a quality product should be elastic, but not soft or hard. if the tomato is soft, then most likely it has already begun to rot. you know that you should not store tomatoes in the refrigerator, as this will cause them to lose their flavor. keep them at room temperature, avoiding exposure to sunlight; on the contrary, it is recommended to put overripe tomatoes in the cold. now let's choose aromatic greens. we need basil.

different varieties of basil differ not only in appearance, but also in some taste characteristics. the shape and color of the leaves can have different variations, but most often you can see green basil on store shelves. here are some selection rules. the color of the leaves is always rich and bright, no matter what shade they are. the leaves should be springy and juicy, and if you rub the basil leaf with your finger, it should. a rich and tart aroma appears. the basil should not have plaque, dirt or any stains of unknown origin, the leaves should be dry, but do not confuse dryness with desiccation. if you buy basil in a container, then carefully inspect the packaging, it should be free of defects, and also pay attention to the expiration date. as a rule, you can buy it in stores. garlic that

has been in storage for some time. when choosing, it is important to pay attention to two indicators: the garlic should be hard and dry. the skin should be smooth and thin, like paper. white or pink, there should be no stains or cracks on it. garlic, like onions, should be stored in dark and dry place. peeled or cut garlic will not be stored for a long time in the refrigerator, a maximum of 1-2 days, after which it will lose its taste. let's go to the fish department. you need to buy white fish fillets. according to their appearance, fish are divided into two categories: flat round. and to choose a quality one, you need to know a few rules: the meat must be white, no shades of yellow, this is a sign of staleness, establish eye contact, the eyes of the fish should not be cloudy, now the contact is physical, the fish should lie flat in your hands and not sag like

withered flower. when in doubt, choose live fish, but there can be a catch. if she is lethargic, half-dead, then it is better to refrain from such a purchase. so, our choice is made, it's time to prepare the breakfast of champions. sergey, good morning, i’m very glad to see you visiting me today, i love people who feed me, especially men. hello, masha, today we will prepare a real breakfast, the breakfast of a champion. ivanov, coach of the national team. of the republic of belarus in athletics, mentor anastasia’s husband mironchik ivanova, a titled belarusian track and field athlete, master of sports. during his coaching career, he trained a world and european championship medalist, as well as multiple winners of national championships. he is married to anastasia and has a son; in his free time he likes

to travel with his family. sergey, tell me what we have for breakfast? today we will have italian salad prezza and fish fingers. sounds delicious. let's get started! come on, for the italian-style salad, prepare the tomatoes, two or three for two people enough: one large ball of mozzarella, basil, soy sauce, garlic and olive oil. the main course is white fish fillet. to bread it you will need eggs, lemon, soy sauce, whole grain sesame flour. sergey, tell me where we start? masha, you take the marinated fish, cut it, and i’m for it. how did you become a coach? well, at first i didn’t plan to be a coach, i wanted to connect my life with economics, but it happened , it turns out that i was a professional

athlete, and the circumstances turned out this way, that i became a coach, at first there were some signs, that is, i even had some dreams that... i was entering the bsupc institute, i ignored it the first time, the second time, when i already dreamed about it, i already thought, i think, well , i probably should still go to college, but in the end i entered the bsupc institute and the circumstances turned out so that i became a coach. besides your wife, anastasia mironchik ivanov, who else do you train? we also have three more young guys training in our group, they also compete in the youth team, and they jump one long jump.

it’s a double feeling to train your wife, that is , it’s easy and difficult, because you want to load her when she’s going through a lot of stress. i want to feel sorry for her, but at the same time you understand that when you feel sorry, there will be some result, that is, you have to give it your all and train her to the maximum, but can you yell? yes , of course, this happens with us when emotions go off scale when something doesn’t work out, of course, it also happens that you shout, well, accordingly, she has the same reaction, she also responds, with us... so v basically with everyone, that is, first emotions, then they fade away, well, we begin to think about how best to make this or that element. in general, anastasia is like an energizer person, you constantly need to stop her, and you know that on the one hand it’s good when a person is purposeful and infected with his work, it’s also

good when in a group, you’re constantly in training camps, watching the person you’re training ... , that is, you see him, what he eats, what he does, sometimes it even happens that the training camps don’t always come with us - a doctor with a massage therapist , you have to... well, in order to jump far

, you need to train your jumping ability for years, do a lot of barbells , of course you also need cardio, so that you have the stamina to do such work, that is, in training she can do it during large volumes, she performs about 500 push-offs on one leg, that is, these are horse races, that is, not every person can do this, many athletes came to us for training, even... of a high level, that is, an international class master sport, and not everyone could carry out such a load , they can withstand one day, the second, third day they can no longer do it, because i say, i say, you have to come to it, you have to get used to it, and well, it’s quite very difficult, basically we try perform all the work in the fresh air, because firstly, when you do the work in the fresh air, you can do 20% more, because our muscles, and they require oxygen. indoors, yes, which we train, you can’t do that much work, so we try to do the whole load more

do hard work in the fresh air , wow, so many jumps, you need to not only strengthen your legs, but also take care of them, well, you know that the most important thing is that a lot depends on the surface of the shoes you jump in, we even have various sneakers , one for running, one for jumping, and there is also one for running, for example, a track called monda, and for jumping there is also a special surface, we try to jump on such a surface, football players train on this artificial turf, here we are trying on it jump, because firstly, in 10 years we realized that on the asphalt, when you jump for a long time, your joints hurt because it’s too hard, on the path it’s also too hard, on the sand it’s too soft, that is , this is the edge that we found that in order to perform this on... the load and so that the muscles are strong, the ligaments and tendons, for this we take certain shoes on

a certain surface, we do all this work, in order to do this work , there are also a lot of exercises that, for example, mainly suffer knees, feet, back, every day we strengthen our feet, knees, back, because without this, without this, well, do, for example, a long jump. this is impossible, that is, for a person to have such qualities to jump 7 m in length, he must strengthen himself in every possible way every day, every day throughout the year, from year to year we perform these exercises. what kind of rest do your legs need? rest for the legs, well, this is mainly a swimming pool, a sauna, massages, there are various - recovery centers, there are more.

they were born in different parts of the world. everyone hi, my name is xing kaijen, i am from china, currently studying for a master's degree in journalism, and i live in belarus and there is something for everyone here. belarus is the only one possible for me, i can realize my idea, which... i found it here. for me , the most important people, i also found my favorite job, belarus is now already my

second volume. each hero has his own unique story and his own view of belarus. i noticed that belarusian students always have a lot of new ideas, they themselves arrange different events, and i always believe in people, especially these people who live here, who between them i didn’t feel like a foreigner. and no, on the contrary, i feel at home, really, watch on the belarus 24 tv channel, a real man should be able to throw 100 m, will you become a man here? when there are only women around, dad, who he is, what his name is, i have no idea, and where you met him, nowhere, i ordered him, well, at least one fitter would come to me, and this is for you, thank you for being threw out all my ideas, it was really

garbage, please contact me, if anything, in general, there is one more circumstance, what? you look after your mother, when you think about starting to look after your mother, you haven’t changed, you too, i asked you to look after the child, i see how you look after, you can’t be on the screen , you will break millions of women’s hearts, so you don’t have to wait for her, she’s walking in park with my daughter and my husband, don’t believe me, look, oh, sorry, i accidentally, watch the series husband for an hour on... now we will show you an exercise in pairs, it is not only funny, fun, but also motivates each other. now we are becoming into the plank position and touch

your partner’s shoulder with your palm. now we will pass the ball to each other in a half-squat, stand with each other’s backs and pass the ball, working our hips powerfully. and oblique muscles, now we will show you an abdominal exercise with kiss motivation.

sometimes an athlete wants to eat a very tasty meal, eat a lot, doesn’t take care of him, and ends up gaining extra pounds, and accordingly this will affect the result when a person simply cannot fly far, there was even such a case, i won’t name it his student’s last name, but it happened that at the end of the season he says, i gained 8 kg, in the end the person did not fly, i was looking for the reason why,

why he could not jump so far, but he told me that 8 kg was extra, then in any case, everything is on the conscience of the sporcina. for breakfast, you can for lunch, but not for dinner, and i try to make sure that for dinner, in principle, even, even nastya, so that she has fewer carbohydrates, that is, meat, salad, everything, because i say when carbohydrates start, they don’t burn, you go to bed with them sleep, you end up waking up the next morning with extra pounds.

sergey, how do your players eat during training camp? they also try to comply with some standards, they have a very heavy breakfast, try to maximize carbohydrates, for lunch, salad, meat for dinner, salad, meat, so i say, i repeat again, do not gain extra calories, they have variety in their gatherings, because there eat exotic fruits. which they eat, various seafood of those that are lacking here, what kind of food do they have here, they are here on their own, i am here i don’t follow them, but... there they are under my control, so everything is completely different there, we go to training camps twice a year, it’s spring-autumn, we try to go abroad to

a warm country where the conditions for training are appropriate, we always we bring lard with us, this lard, by the way, is a lot, lard, yes, there is a lot of lard , people love it very much, even those who are in turkey, and we have a lot of friends there who... ask us to they were constantly brought, not only lard, but also our sausages, our bread, but they they're having fun, today we'll look at our breakfast, it will be italian salad and fish, the components of our breakfast are lettuce, mozzarella, tomato , basil, salt, pepper, butter, garlic and fish fillet in batter. well, let's take a closer look. i think this is a wonderful combination, fish and vegetables, what could be more beautiful, it would seem that i would

eat like this every day, just the mediterranean diet. fish, fish is a great, great source of protein, a very low-calorie product, especially when it comes to shaking, a lot of calcium, phosphorus, b vitamins, fish is good, especially for women, it's gorgeous. preserving the beauty of hair, skin, nails, but no one says that it is not good for men, it promotes the production of sex hormones very well, in principle, it allows you to recover from physical activity, if, for example, you had a morning workout, it is an excellent source of protein, by the way, it is very rich in polyunsaturated fatty acids, omega-3, omega-6, what could be better than mozzarella. this is a special type of cheese, unlike other cheeses, it is quite low in calories, well if we are basically talking about cheeses, they are very rich

in omega-3 omega-6, high in calcium, b vitamins, but the main thing is that mozzarella contains 1/3 of the daily dose of zinc, which is important in principle, and most importantly in our difficult times, we are already looking at the benefits of our products... there are eggs here, this is generally the king of the product, you can sing odes about them for a long time, and tomatoes, an excellent vegetable , a lot of fiber, a lot of potassium, an excellent antioxidant, a lot of lycopene in tomatoes, well, in general , tomatoes contain a lot of useful things, and most importantly these the taste sensations are mozzarella and tomatoes, but what could be more wonderful, and in general i want to say that this combination of fish and vegetables is not only good for breakfast, it is a wonderful lunch and chic... i have nothing to say about the minuses here, but perhaps in terms of dietetics, there are probably not enough complex carbohydrates, a more protein-fat

breakfast, but for me personally this is a very cool option, i don’t feel hungry much longer after a protein-fat breakfast than after a carbohydrate one, so it’s great option, are you more of an evil coach or a kind one? each athlete has his own approach, some need a stick, and some need a carrot, this happens even with anastasia and sometimes we shout somewhere, but do you know that i am a stick or a carrot? every way i behave i understand, i come to the conclusion that after all, a person who is impulsive, he just needs to be told gently, and a person who is the opposite, then accordingly you have to shout at him. so that there is a result, and sometimes it happens when you shout and the person somehow gets excited, it’s better adjusted, but do you encourage competition when athletes begin

to compete with each other, you know, there is competition in life, well, depending on what situations, that is, when they are in sports, yes, when they are cut down in the sector among themselves, of course, there should be competition , and i, on the contrary, support, well , when they are already outside the sector, accordingly there... and it is impossible for this excitement to be transferred to him, it seems to me that this is comparable to the experiences of parents, well, you know everything, which is quite simple, at first it was this hard as soon as

the coach started. career, that is, yes , the most important thing is not to show the athlete your emotions, and also masha, that’s what i want to tell you , when high-ranking competitions take place, yes, there the most important thing is for the athlete to say the right words, not to say a lot, to keep everything short, and most importantly it’s interesting that when an athlete succeeds in everything, then you sit as a spectator, but when something doesn’t work out, imagine 10 links, yes, where a person gets seven, three links don’t work, that ’s where this begins... leave it somewhere behind the sector so that the athlete did not see this experience, because when he sees the parents experiencing, accordingly, he also begins to worry and this is passed on to them when... they are

alone in the sector, then they begin to think with their own heads, and well, work on their own, that is, on their own work with your psychology. a coach is a second parent for a student, that is, he is both a mother and a father, because they are mainly in training camps for competitions, mostly with me, so i have to suggest something somewhere, somewhere regulate something, even solve some personal issues, so i love and value all my students, that is, it turns out that you are not only... the youngest coach in athletics, but you can also say, a father of many children, well, that’s how it is and eat, i have the chopsticks already ready, let’s put the chopsticks here on the dish and we’ll taste it, come on, first you need to marinate the fish, for this

just mix soy. sauce, juice of half a lemon, soak the fillet in the marinade for several minutes, during this time prepare the batter, beat the egg, add spices and whole grain flour, stir, the consistency should be like thick sour cream, now dip the fish in batter, and then in whole grain flour mixed with sesame seeds, fry the fillet on each side until golden brown, prepare pestle sauce, for this , add basil leaves to a blender bowl, a couple of cloves of garlic, and olive oil. add salt to taste and beat until smooth. caprese salad is made extremely simply: cut the tomatoes and mozzarella into rings, place them on serving plates, alternating each other. add arugula. add soy sauce and pesta sauce. serve alongside white fish fillets. breakfast is ready. bring your champions to the table. our breakfast is not only beautiful, but

also healthy, i would even say, maybe it ’s not every day, but on weekends you can treat yourself, if not you should, don’t forget about training, bon appetit everyone, bye-bye, bye- bye.