my name is denis mirko, we are now in one of the best halls in the city of minsk, here i directly carry out my coaching activities, i will continue consultations and testing and also work online. i am a personal fitness trainer by education, i am an instructor of exercise therapy, recently in recent years i have become carried away by the fact that i have gone more towards rehabilitation, in my training i use the knowledge and skills that i usually receive directly during the training that i have undergone, yes, my experience, namely practical, because in our country as a whole the difficulty is that we have a shortage of personnel specifically as rehabilitation specialists, because a rehabilitation specialist , in a good way, is a medical specialty, it is more... medical, therefore i

have to - at work interact with doctors, because part of the functionality is performed by doctors, regarding making a diagnosis and so on, that is, i do not do this, but among other things, they need a person who can build a load, train and that is, use physical exercises as the main method for solving, for example, requests regarding rehabilitation, basically people come who are often bothered by their back, these are hernias, protrusions, people come who had...

and the person does not understand why this happened and his shoulder hurts or his back hurts, here is what to do in principle so that this does not happen, well, again, the usual request is classical aesthetics to pump up, lose weight, it will always be relevant here, active participation of the person is needed. it will not work out that we will give some kind of magic pill, say: take it and tomorrow you will be fine, more nothing is needed. people are a little lazy by nature and want to do it right away, but unfortunately, a little time is needed, and if a specialist is good in principle, then he understands these moments, his task is to smoothly draw a person into this motor activity or into rehabilitation, or even just into some kind of ordinary strength training, yes, that's why gradualness, continuity, smoothness are important here. these principles are

universal, regardless of whether it is rehabilitation or just some kind of ordinary strength training training with a request to lose weight or to get pumped up. the profession of a trainer it consists in the fact that in addition to the fact that we must be able to train competently, that is , to master some methodology of sports training, it is also partly like a pedagogical activity, that is, we communicate with people, often have to communicate in something to convince, perhaps even motivate. in order to be a good professional in terms of coaching, for example, it is not always enough just to have a basic education of ours, let's say, some physical education, after all, it is always a way to constantly learn, some topics more, to reveal more deeply into this , to delve into it, so that it is more professional and more effective, builds work with doctors, where they do their work and directly the trainer, who , for example, leads knowledge, physical rehabilitation skills does his job. in

order to keep myself in shape, i usually use training, rational nutrition and , in principle, sleep rest, that is, the same recommendations, as for absolutely any person or my client, if i try to do strength training at least two or three times a week regularly on a regular basis, strength training is usually built from the fact that i first do some mobilization... stretching exercise for the hip joint, for the thoracic region, this is what people usually lack, where they are clamped and where they lack mobility in most cases, then comes the strength training block, strength exercises, where i do strength exercises on target and main large muscle groups, at the end a little bit on the abdominal muscles, on the core muscles and definitely at the end i do some aerobic exercise, that is , some low-intensity cardio, now i will show several exercise options that in principle should be for... any

person, they will be a little general, general in that the majority of the population of people they will always have problems with the hip joint being clamped the thoracic spine is clamped, so these exercises will be aimed in turn at this. we get into a lunge on knee, feet hip-width apart, our task is to move the pelvis forward with a straight back, that is , a straight body, not like this, from the pelvis we move forward and return, the exercise is aimed at mobilizing the hip joint of the leg that is on the knee. the next exercise will also be mobilization of the hip joint, the task of this exercise is to increase. the position is called z, because the letter looks like the letter z. we put the handles back, our task is to change the hips in places, without lifting the feet, touching with the knee, here the inner, there external, then we alternate, change, here again

external, here internal. the next exercise is to mobilize the thoracic spine in extension, for this we will need a bench or any object that will be slightly above the parallel, we place our hands on the palms, arms straight, legs at the width of the pelvis, on all fours, the task is to fall into the chest down to push out. slavgorod is located in a beautiful place,

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what is produced in our country can be, not only the same in quality, but in some respects even superior. watch on the tv channel. belarus 24. i was born in the resskaya oblast, in the sorlinsky district, the working settlement of rechitsa. i was born in a real ordinary family, i had a complete family. my father was a military man, my mother was a commodity expert, that is, a salesperson by education by... by occupation, i have a younger brother, there were no computers, we spent more time outside, there was more communication, i think, with nature, so we didn't know what it was like to sit for a long time, like most people do with laptops and game consoles, so we spent more time outside again, since

childhood i always, probably, liked something active rather than sitting, i was generally quite restless, i may have even been harmful to some extent and i needed to do something with sports. well, it was more in my soul, in physical education, probably, i always succeeded in school years it was my favorite subject, so i understood that i was good at it. i never thought that in principle this would somehow connect me in the future, that i would in principle do this as a type of activity, i actually graduated as an instructor of exercise therapy, i also didn’t think that this would be useful to me at all, that i would do this, it all happened, probably at the moment when my brother came to visit me, i had such a period in my life when in fact i somehow didn’t find my calling, i didn’t know what i was interested in, what i would like to do, and he simply suggested to me, in fact, highlighted, probably, such an obvious point, he says: listen, you've been in sports for half your life, you've been going to the gym for so long , i trained in

the army with the company commander, i was a trainer, uh, plus you always trained some of your friends who trained with you, why don't you want to try, you also have an education, why don't you want to try training people, i see a lot of sense in the fact that people like it, they see sense in it for themselves in terms of doing physical culture, my parents were a little wary of this when i said that i wanted to and... to do it , most likely they were just worried that there might be some failures, that it would upset me, probably, i think, they believed, most likely, that it would work out after all, now they are convinced that i have succeeded, in principle, everything is going well for me , everything is working out, do i consider myself a goal-oriented person - yes, because in my activities i also set some of my own small sub-goals, i always achieved them, i clearly knew, uh, what i wanted to come to, uh , the question is: time, but nevertheless i understood that i wanted to come from point a to point b, and i always came to this point, and i always

try to set some kind of goals that i want to go to, if i don’t see that i ’m going to something or moving or growing, i lose enthusiasm and passion in general - like some kind of career movement, so it’s important for me that i move somewhere, when it comes to... i have a person, usually this is always, the first thing i do is some kind of consultation, testing, that is , in order to understand what needs to be worked on, basically talk to the person, he will tell you what his problem is, this is also important, that is, this is part of the initial survey, yes, then i conduct tests, some kind of small diagnostics in order to better understand what are the limitations of the range of motion, where some movement falls out, where there is discomfort, what are the weak points, lack of mobility, perhaps not enough strength. and after that there is already an understanding of how exactly specifically this a person with all this set of his some

individual functional features to build a training process in such a way as to help a person. as a rule, training or physical rehabilitation classes are built in no way particularly different from classical strength training in terms of the fact that there are the same periods where there is a conditional warm-up, let's call it that, there is a main part, and there is a cool-down, in the warm-up, for example, we conduct, as a rule, i conduct -

conditionally we want to, well, as if to pump up yes, we are trying to solve some problem with the exercise, what do we want to change with this exercise in terms of a person's specific request, yes, if a person 's anterior cruciate ligament was torn , yes, we must understand that, let's say, there is already an element of instability, there is an unstable joint, so we need to understand how to make it stable, what exercises will we use? so that it becomes stable, when we begin to approach it like this, we begin to approach it more purposefully and more professionally request, training is not only about exercises, training is about a little bit of thought, understanding some other factors that also contribute to the overall result, this is nutrition, this is sleep, this is recovery, this is actually even some kind of psychological relief from training, because any training is tiring to some extent or another - you want to rest from it, so we always look at any task not only from the point of view

of exercise, but in general multidimensionally from different factors, there are simply different ways to approach teaching a person to eat right, those who have a more mathematically precise mindset, they like to count, then in principle an application would be great for them, where you can simply write down for a person the kbju, yes, that is, calories by proteins, fats, carbohydrates, and the person writes down very well, he likes and enjoys this structure, he likes to watch it, he likes it... where we divide the plate into several parts and explain that this is how much there should be, for example, fats, this is how much carbohydrates, so much protein, because many people only exercise, they think that this is enough, and there is time left to lie on the couch, that is, well, like, in principle, i go to the gym twice a week, like i move, that's it, all the rest of the time, like, a person sits on the couch and does nothing else, so good recommendations in terms of everyday activity are just at least half an hour a day

continuously walking, well, for example, you chose some distant store, i say salento by the way, so it seems like use it for business. choose a distant store and just it's wrong to go there without stopping, as if low-intensity cardio load will have a positive effect, firstly on the expenditure of calories for the cardiovascular system, this by the way is a very good cool universal remedy for chronic pain, for example in the back, research shows that just regular at least half-hour walking every day will be a great preventative for more back pain. one fine day i was at work and they called me, and would you like to try as an expert, to be filmed in the program, it's great to be healthy, i decided that i still need to try, i realized that i can use this to better convey my knowledge and help to people who watch this program in principle, i see the point in the fact that this is a good thing, my specificity is that i am

there as an expert invited as an instructor of exercise therapy, and as a rule we ... analyze a class of questions related to the fact that a person, for example, has an injury to the glenoid joint or knees or any other part of the body, or there is pain somewhere, or posture correction, and the person does not understand what he needs to do, i act as an expert who shows with the help of physical exercises how you can speak confidently, convey information, be clear and precise, not be afraid of the camera, in general, i have always had a fear in fact with ...

which in which i basically show exercises, i think this is cool, this is cool, this is awesome, and i definitely see for myself, this is a big meaning in order to help people, it is always important for a person support at all stages, it is important to be able to competently build a training process specifically for a person. and i think that in fact it is not too much time is needed to see some changes, when a person sees a result or some intermediate changes, results, intermediate, but not the final goal yet, then as a rule this motivates a person, he sees that he is changing, he sees that it is not in vain, a person feels that it is easier for him to climb the steps, it is easier for him to bend over, he

maybe, let's say, a girl can lift a child from the floor and her back doesn't hurt, that is, this is such a large cluster of moments where a person understands that he is not limited in some activities, when i see that a person is changing and he gets what he would like, that is, in the form of some result, this really inspires me, encourages me, i believe that in principle the entire training process and love for the training process are built on this, directly coaching work, this is what it consists of, at least i, let's say, went into this profession not because i wanted to earn some money there, there was some kind of profitable niche in this, initially... but i think that many years ago it was always like this with us , that in most cases people go into working with people because they want to help people, now the market is changing a little, everyone promises successful success, everyone wants, of course, not without this, to live well, to earn money, but it seems to me that this is not where you need to start, you still need to start with the fact that this should bring pleasure, that is, you need

to do what you like, that's what i think is the most important, if we do what we don't like, well, maybe we need to think about another... then work, in belarus we actually have quite athletic people, the craving for fitness, it only gets stronger, and fitness has become such a popular, fashionable direction, if you look at it from the point of view of fashion, and if you look from the point of view of how it is necessary to do it, then we have a good level in fact and most people who come to me, they themselves begin to realize this, sometimes even people come who understand that physical activity is necessary even just to get rid of something or pump something up or lose weight, they just want to - to do it as... some kind of recommendation, for example, on physical activity, they understand that it is important, it is a good contribution to health, it is necessary to do this, that is why we are actually doing well with this, i believe that... in a few years this will only become more to achieve success, i believe that a person must have such skills as

determination, persistence and the ability to build communication, no matter how successful a man is, i believe that there is always some strong or important woman in his life behind a man, for example, this is my wife, because she is always support, she is always a support, she is always a psychologist, they will give the right advice, it will always be possible to discuss some plans, it will always be sincere. in addition to my professional activities, i i am also a semenin, that is, i have a wife, her name is alina, we met on social networks, we corresponded, then we went to each other, i was in brest, she was in minsk, then we decided that we needed to get closer somehow, i moved to minsk, our. the meeting was interesting because i immediately realized that this was probably love at first sight. eh, there was a funny incident when we first met and sat down together, ate ice cream, and it was like we

felt like we were getting closer, just like that we really feel that we are getting closer, we are drawn to each other, it was so unusual, for the first time in my life i realized that maybe it was not just like that, after some time, when we met, we decided that we should get married, and so we became a family, it is always important to me when i return home that i always have support. at home they will always meet you, they will always ask how you are doing, how your work day went, it seems to me that it is important for a man, no matter what he does, no matter what work he does, there should always be support support, it seems to me that in couples it is important that they have common values, they look at things at the world with some slightly one view, there may be some disagreements, but one way or another some basic, well family values ​​they always remain the same for people. i value qualities such as - care, understanding, support, that is, it should be, especially in the family,

that we talk and solve some issues and problems, namely communicate and talk, and not hide somewhere inside ourselves. it seems to me important here that we always we communicate, we talk, this is what i think many people lack, if they say that we can’t find a common language, we... it’s always difficult for us to find a compromise, it seems to me that most people simply don’t communicate with each other, there should be support both from my side and from my husband’s side, so that love is felt not in words, but in actions, in care, support, respect, always, so that people can find some kind of compromise, it is always needed, because you can always insist on your own and say, no, this is how i want it, but i, but i i don't want to, we need to look for some... such compromise options, so that both options are acceptable for two people, we usually spend our free time and leisure time together, i think that on the other hand there is

nothing wrong when absolutely we can meet with our friends, and alina with her girlfriends, i, for example, can see my friends, but in most cases we are always together, and in lots, which we probably like and we really feel that we are relaxing there, this is probably some kind of format on nature, we like to rent some houses or... estates, we literally rented a similar option this week 2 days, lake, bathhouse, nature, we will celebrate the anniversary, yes, we will have an anniversary, it seems to me that in order to have some kind of sparkle in the eyes, the meaning of life, you need to try to think a little more positively and see in simple things, in fact, i think, there is happiness, it's just a question of being able to see them in time , we like the life of belarus, we like the surrounding nature here our... it seems to me that a birch tree is always more familiar than some palm trees, although palm trees are also good, but still the native land is still closer, it pulls, always return to it,

from what we like in belarus, probably, we are very partial to the city of brest, i was there in principle we had a bouquet period there, we met there, i spent part of my youth there, i served there, that's why the city of brestno is one of the cities that is very close to us, in fact in belarus we have rarely been anywhere at all, even those places that everyone has already visited... teponichevsky castle and so on, we are there we haven't been there at all, for example, that is , we still have to go somewhere to see, i believe that in our country, in principle, everything is there to realize oneself as a professional, as a family man, to build a family, and so on, uh, it seems to me that those who can't find it, or those who are dissatisfied, who perhaps didn't search well or tried well, those who really want it, they will achieve their goals, i am convinced of this, well, based on my personal example, for example, i... went, i found it, that is

, it seems to me that any goals that we want, they are quite feasible, maybe not the first time, but nevertheless it is a question of patience and determination and desire, from what i would like or dream of, it is difficult to say, well, probably, i want my own house somewhere in cool nature, there is a lake, a forest, and that, maybe it will be a dacha, i don’t know, well, my own house, it seems to me, this is generally a cool thing, i would like to have my own house, or again i say a dacha. do we feel happy? yes, of course, it is so, because that i think that the most important thing in life is when your loved ones, your family, your loved one, your husband, there, your wife, are healthy, they are doing well, they are doing well , money, career and so on are secondary, i think so, so yes, i am happy, yes, and what is needed for happiness in fact, a philosophical question, i

think that... a loved one nearby, close people, relatives who are alive and support you, a calm sky above your head, that is home comfort, so i think that in such simple mundane things is the meaning of life happiness, it seems to me, these are the things. traveling is not only getting to know

history and. sights, hello, what a meeting, hello, there we saw a little bee, a window, well , now please, find where they live in our premises, here are 1, 2, 3, 4, 5, and now find living ones, except for me, traveling is an opportunity to try something new and, of course, to join the unique folk art, belarus, well, children on the stage - it is always something about sincerity, about a smile, about light and purity, it is incredible, i myself i actually remember when i was a child and performed on stage, what stress i experienced

from snow. snowfall, the route was built on the belarus 24 tv channel

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