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perhaps someone considers early rises and physical exercise to be unnecessary suffering, but those who have achieved success, as a rule, get out of bed and immediately begin to move from 6 in the morning. and this is how it starts morning our guest, valeria sukhoverkhaya, fitness instructor, we will find out very soon. what the practice of breathing gives me is a boost of energy for the whole day, plus my cells are renewed, that is, oxygen appears in the blood and how breathing generally affects the skin, complexion, that is, all this improves, touch the pomegranate with your hand if the skin is light rough, then feel free to buy it, we lie down, raise our arms up, raise our legs and do such a cool exercise - a cockroach. we start

shaking our arms and legs, our lymph flow, pomegranate goes very well with almost all dishes and especially with seafood, and it’s very cool to use it with porridges. i really can’t wait to start preparing our breakfast of the champion, but first of all we need to choose the products; we’ll do this in the hypermarket. let's start from the vegetable stalls, choose a pumpkin, pumpkins come in different varieties and sizes, all varieties differ in color, consistency, pulp, taste and size, regardless of the variety, inspection of the fruits before purchasing is carried out according to certain rules. rate the pumpkin on touch, it should be firm, and of course, sniff, it should... have

a sweetish aroma, and also know that the larger the fruit, the more fibrous the pulp inside can be, so choose a small or medium-sized pumpkin. and on any type of pumpkin there are characteristic stripes, they should be straight. the stalk must be dry and the peel must be free of dents, signs of rotting or mechanical damage. and if you knock on the surface of the pumpkin, a characteristic dull sound should appear. if you buy a cut pumpkin, then pay attention to the seeds, they should be hard and ripe. we choose a pomegranate; the color of a ripe pomegranate is brownish-red, but there are fruits of bright crimson, orange-red, pale pink and even white. it all depends on the variety and time of ripening of pomegranates. the top of the pomegranates is crowned with a cup of a flower, which resembles a royal crown;

the taste of the fruit depends on its color and condition. in ripe pomegranates, this very calyx is dry with a color that matches the shade of the fruit. a green, slightly wrinkled tail indicates the fact that the fruit has not had time to ripen is not worth buying. touch the pomegranate with your hand. if the skin is slightly rough, then feel free to buy it. the color of the crust can be any. a prerequisite is shine, which is noticeable in daylight. if the fruit is shiny and there are no external defects, then try pressing on the crust. was there a subtle cracking sound? everything is fine. the grains inside are ripe, juicy, sweet, you can buy them. when choosing whole walnuts, focus only on large, elongated fruits. such nuts most often have a thin shell and accordingly, a large core. try squeezing. such a fruit with your hands, if the shell

gives in noticeably, crunches, then the nut is good, tasty, but you should not buy walnuts with too thin shells, because they... do not store well, take the nuts in your hands and estimate their weight, do not take ones that are too light, such fruits either have no kernels at all, or they are dried out. if you buy shelled nuts, then choose fruits that are dense, voluminous and yellow in color, but a brown tint is allowed. but dark nuclei, as a rule, bitter. the choice has been made and remains.

champion in the sea style, first of all you will need octopus, 200 g for two will be enough, for the marinade you will need olive oil, garlic and lemon. the basis of the warm salad is bulgur cereal. prepare 100 g. you will also need a small pumpkin,

red onion, garlic and herbs. we will use pomegranate, walnuts and pumpkin seeds as decoration. give us directions, where should we start? so, masha, i will ask you. cut the pumpkin into cubes, while i marinate our octopus, for this i will need lemon, half a lemon, and garlic and spices, let's get started, come on, uh-huh, lerochka, i know that you have a real morning ritual, so tell me in more detail, what is it? yes, now i’ll definitely tell you, but when i wake up in the morning, the first thing i do is i start breathing, that is, my morning is always on... with breathing, and i wake up, sit on the bed, it could be like this, that i put my feet on the floor, or just sit in bed in the lotus position, and this takes me from 7-10 minutes, in which

the practice of breathing consists in the fact that we begin to breathe with the stomach, that is, we inhale, inflate the lower abdomen, exhale through the mouth. goes, that is, this is how i breathe three sets of 30 times, that is, what the practice of breathing gives me is a boost of energy for the whole day, plus my cells are renewed, that is, oxygen appears in the blood and how breathing generally affects the skin , on the complexion, that is, all this is improving, but as for what’s next, i get up and... and do another 100 jumps, that is, 100 jumps - this is through heels, for those who have certain health restrictions, this can be done simply by rolling, that is , we lower ourselves from our toes to our heels, this also starts our lymph, that

is, we also begin, well, the body begins to wake up, masha, i see you i’ve already finished it, now i’m putting it all in a baking tray, i’ll need all this with spices, butter... and we’ll put it in the oven, uh-huh, where did i stop, yes, i said about jumping, and there’s also one alternative to jumping, this exercise is called cockroach, that is, we lie down on our backs, raise our arms and legs up and we just shake them so that in this way we also start our lymph, here is my next stage in the morning - this is gymnastics, gymnastics for - for posture, that is, this is very important, in principle, a lot depends on our posture, this applies to teeth , that is, now i began to notice that a lot of people are applying for braces, for everything, that is

, this is due to the fact that due to posture, people’s bite begins to change. mash, now i ’ll finish marinating our octopuses and show you a few: gymnastics for the face, by the way, i want to return to breathing practices, very they have a beneficial effect on the respiratory tract, that is, the volume of the lungs. they are increasing, that is, and if there are any specific diseases with the respiratory tract, it is advisable to do such practices on an ongoing basis and regularly, that is, when we do something regularly, it gives its results. that's it, masha, we can put this in the oven to bake. your morning. i always start with jumping, the first thing i do when i wake up is i need to wake myself up, i need

to shake myself, what i do is we put our hands on our chest, we hold it, we start jumping stop jumping, the knees can be bent, the main thing is that the movement goes through the heels, and if there are any contraindications for health reasons, this may concern the kidneys, spine, some injuries, it can be done in a lighter version, that is, we... on our toes and through our heels we go down, again we rise on our toes again through our heels down, we also do these rolls 100 times, there is another variation of this exercise: we lie down, you can do this in a supine position, we lie down and raise our arms up , raise our feet and do such a cool exercise, cockroach, let's start: shaking our arms and legs starts our lymph flow, then

my next second exercise is always stretching, in order for the body to be soft, the body to be flexible, you definitely need to do stretching. i call my first exercise lunges, that is, we sit on one leg, any, right, left, and make transitions from one leg to the other leg, you can turn it. you can turn around, put the arms to the side, up, as it suits you, make the transition to the other leg and repeat the same thing with the other legs, the next exercise i sit down and stretch two legs in turn, preparing myself for a more complex exercise. that is, we take the heel, raise the leg, whoever succeeds, you can even take it by the toe, but

if it works out here, that’s also good, the main thing is to have a straight leg, you can have the knee, the back of the thigh touch the floor, the toe is on you, we can this is how to do it, whoever can do it higher, then you can generally lift it up to here, we do the same thing on the other leg, a lighter version, you can tear off. so that there is space, you can see here, and we repeat the same thing on the other leg, and in this way i led myself to more complex exercises, now i will do the splits exercise, that is, i sit on the splits, since for me this is a fairly easy option , i usually also put my foot on the surface. but you can perform the previous exercises, and then gradually

move towards the splits and thus start your morning cheerfully, cheerfully, so that your day is charged with positive emotions, you need to leave for the city, why are you sitting here in village, there are no men left here, feast, and who will i leave my parents to, oh leklyuy? so it’s not far to a hypertensive crisis, so, bed rest and no stress, including chess, but this anishchenko has given in to you, i don’t only like him today, i don’t like him at all, so i wanted to tell you that you’re not only for me i like you as a colleague, but also as a woman, girls, please meet our new doctor igor romanovich, eremeev, eremeev, i ask you to love and favor, why is this an officer?

i start to see how she looks and what she thinks all the best things i've ever had are somehow connected to this, i thank someone or something that pushed me down this path. watch the belarus project on our tv channel. i promised to show you several facial gymnastics exercises, now let’s start with the most basic ones, that is, the effect will be visible immediately, that is, we take the first exercise, pinch our chin here below, then with our finger once the chin, here we hold it very tightly so that it was clear that we were smoothing out this under-the-chin area with our fingers, and

we do the same on the other side, right? yes, great, our next one is we will have a beautiful oval face, yes, we will have no second eyeliner, our second exercise will be the cheekbones, that is, we take with our fingers these bones, which are the cheekbones, we use them to work on the area here , then we take it like this with our palms and push the same thing, and so that we get this shape, well, you can also pinch the eyebrows so that the eyes open in the morning, we take... we pinch the eyebrows like this , pinch-thorn -thorn-thorn-thorn and that’s how we are we can do it well, you can do it 10 times for each eyebrow, if you do this type of facial exercise every day, we will see the result, yes , young and beautiful without a double chin masha

, the basis of our salad is bulgur. now i ’ll put it on to boil while you chop the onion. and fry it, come on, well, look, onions with onions, this is all clear, but do you really do this kind of exercise every morning, yes, of course, i do these exercises every day, mash, please give me the nuts, yeah, thank you, so , now we will chop the nuts, let's chop them up, there are certain exercises that i do every day, training with physical activity, that is... for strength training, i do stretching training at least twice a week, that is, this is the minimum that needs to be done, but of course you can more, if there is a desire, time is possible. masha, put the onions in a frying pan, fry them, and i’ll dry the nuts and seeds. yes.

lerochka, most of your life you have been involved in professional sports, tell us what your life is filled with now. yes, now i will answer your question, but i want give you a task, please chop the basil, and i’ll do the parsley. yes. let's return to our question: i have been involved in artistic gymnastics professionally for 15 years. after my sports career ended, i began to develop in the field. coaching, that is, i now work with children, i teach gymnastics, i also work with children with special needs, these are children who may have a diagnosis such as autism, these are children with developmental delays, these are children with speech delays, sports helps these children socialize, that is my

the task is to socialize them and physically prepare them for life. cereals are the best, best source of complex carbohydrates, i remind you that in every person’s diet up to 50% should be complex carbohydrates, which we get from cereals, and it is best to use whole grain porridges, whole cereal, it could be buckwheat, rice. oats, pearl barley, millet, bulgur, couscous, absolutely any version of porridge that you like, first of all, focus on your taste... preference, if you don’t like buckwheat, don’t you need to eat buckwheat simply because it is healthy, also focus on your health status, because there are certain types of cereals, each that are not

suitable for people with certain diseases, so exclude them, and i would also like to say about semolina porridge, semolina, which is probably the most unhealthy porridge for an adult, because semolina porridge is fed to children to gain weight. which is absolutely not necessary for an adult to do, so choose cereals that still contain more useful substances. and absolutely every type of cereal, absolutely every type of porridge contains vitamins of different groups, micro-macroelements and dietary fiber, which is very beneficial for our body. remember that five-minute porridges, muesli are not a good source of carbohydrates, because their composition is not very good, so choose the usual, simplest cereals, on the basis of which you can cook anything

you want. the bulgur is already ready, please mix all the warm ingredients, add the greens, and for now i’ll fry our osmins. yes, come on, so, for this, and you tell me, please give me some butter, yeah. yeah, tell me more about working with special children, in fact, this is a very interesting job, it probably pushed me to the fact that i need to expand my horizons, that i need to constantly learn something new, i’m always very attracted cases where you need to expand your consciousness, that is, this is what psychology is needed, this is what special exercises are needed for these... children, that is, i create individual complexes for these children, that is, everyone has their own an individual complex, for example, one can jump, the other cannot jump, let’s say someone only needs stretching or

someone needs the most basic exercises, that is, for everyone an individual approach and, accordingly, individual training. mash, for now you add the pumpkin salad, mix it carefully, and you and i will form our dish, and i will continue. we are not talking about elite sports now , we are now just talking about ordinary recreational gymnastics, that is, this is the minimum load that it gives us,

physical activity not only develops the child physically, but it is also about discipline, self-discipline, that is , even if you take such a moment, the child must get ready for training himself, that is, he must control his form, if he needs a notebook on. .. he also takes it with him, some water, a change of shoes, he must collect this himself, you are not in control of this, but the child must remember, let’s say tuesday, thursday he has training, which means the uniform should be folded there already in the evening monday, hello everyone, i’m back again, we ’re going over one of the regular breakfasts that the guys prepared to make your day cheerful, healthy and as healthy as possible. today on our agenda is a warm salad with bulgur, pumpkin, nuts, seeds, pomegranate and seafood.

i’ll say right away that i already really like it. and i can already tell you directly that this will be a very useful and healthy breakfast for you and your family. what is our basis here? we took bulgur here, i really like it this one. it is really healthy, it has a fairly low glycemic index, good protein content, it will directly give you good slow energy. boiled bulgur, they added seeds to it, which is also a good source of unsaturated fats, the main thing is not to overdo it with the seeds, because they are quite fatty, yes, that is, as a dressing, in a salad - it’s very healthy, here they also added pomegranate, this is of course the highlight, because... it gives the dish such a unique piquancy, unique some kind of taste, especially if the pomegranate is still quite young, it is very soft and... gives

its own unique sweetness, this is a very, very cool combination, pomegranate goes very well with almost all dishes, especially with seafood and porridges it’s very cool to use it, and of course, well, pomegranate is also very healthy, and there is a huge amount of vitamins that are necessary for our body, to this whole carbohydrate and vitamin bomb they also added seafood, seafood is very good and.. .in them a huge amount of amino acids, those vitamins that are necessary for our life, in combination with slow carbohydrates, this gives a very good feeling of fullness, yes, if you have a difficult day ahead and you know that you need a huge amount of energy, this is the one breakfast, which will help you to always be on top, and to work through your whole day very, very easily and cheerfully.

therefore, my recommendation: yes, use such breakfasts in your diet, it’s very, very cool. well, mash, let's get started assembling our dish? come on, well, masha, you and i are at the finish line, all that remains is to decorate the dish with seeds and nuts and... pomegranate, uh-huh, let's get started, yes, let's sprinkle some to prepare today 's champion's breakfast, first of all, the octopuses need to be marinated, for this we need half a lemon, garlic and spices, let the seafood stand in the sauce for about 10 minutes, at this time start making a warm salad, cut the pumpkin into cubes, place on a baking sheet,

sprinkle with spices. add olive oil and stir. bake the pumpkin in an oven preheated to 180° for 20 minutes. the basis of the salad is bulgur. it needs to be boiled. cut the onion into half rings and fry. add some of your favorite spices to the pan. the greens, we have basil and parsley, need to be chopped. now the prepared ingredients need to be combined. don't forget the pumpkin. walnuts. and chop them, just chop them with a knife, then send them to a dry, heated frying pan, add pumpkin seeds there, fry them for just a couple of minutes, octopuses marinated, it’s time to put them in the pan, fry them for no more than 5 minutes, assemble the dish, serve the seafood on pillows of warm salad, garnish breakfast with seeds, walnuts and pomegranate seeds.

it's time to call everyone to the table. the champion's breakfast is ready, bon appetit! well, masha, our breakfast of the champion is ready, it is very healthy, very filling and very tasty. friends, cook with us and enjoy your meal! bye bye! it’s clear now, thank god, the snow has disappeared from the damp earth, the blessings of the road, the snowfalls sprees, jumping around in the warm sun, the ice of the nareshians

has been consumed. the sun is falling, the gloom of every day is upon us, all the bushes are in sight, the geese are crowing, the sap on the oak tree is spreading, the cranes are crowing, and the winter has vanished like smoke, the onions are greener...