i knitted with the yasochkas, i walked with the oydzer, i walked with the gab patser, and melted with the batzeram, the badzeram margala, tser i walked, with the badzer i walked, and with the badzeram melted with the badzera marga.

i fell in love with the good guys, i fell in love with the good guys, i walked with the badzer, i walked with the badzer, and with the badzer i stood on the padzeram of the margala, i walked with the badzer, with the badzer i walked, with the badzer i walked, with the badzer parala.

i am belarusian, i am happy on this cossack land, between the forest bush and the ancient past, i am belarus, i am belarusian.

what to have for breakfast for your first meal brought maximum benefit, just scrambled eggs, it's not enough, syrniki are somehow boring, oatmeal is also not enough, and not everyone has it... love pancakes, too many calories, but we know the perfect recipes that will help you wake up faster and get energized for the whole day, and today we will cook such a breakfast with the champion of belarus in arm wrestling vladislav stefanka, on ordinary days, as you have breakfast, eat an omelet, oatmeal, i can eat some cake, pastry. yes, yes.

fresh spinach has an appetizing aroma. and the stem should not be too wide. in this case, it means that the greens are overripe and contain a lot of bitterness. this exercise is well suited for any strength sports. also for arm wrestling. we do it almost every training session. egg yolk contains a lot of healthy fats that will never harm your body, but will only benefit it. judging by the list of products, today's breakfast will not only be healthy, but also nutritious. the only thing left is to buy all the products, we will do it on market. let's start with vegetables. first on the list are zucchini. the season for this crop in our latitudes starts in early july. it continues in

august and even in september. it is during this period that you can buy real ground zucchini in the markets. in supermarkets, zucchini can be found all year round, most often. these are greenhouse vegetables, you should choose small zucchini (100-200 g) and 12 to 20 cm long. the skin of the zucchini should be smooth and thin, without damage. you know, the slightest scratch will lead to rapid spoilage of the product. and here are large sukini with thick skin, a huge number of seeds inside, fibrous pulp, overripe. and... now we go choose healthy greens, in our

case spinach. spinach is sold fresh and chopped frozen. when choosing fresh greens, pay attention to the elasticity of the leaves and the absence of spots and yellowness. spinach sold with roots or in pots is stored much longer than the leaves. the leaves should be juicy, green and slightly crunchy. fresh spinach has an appetizing aroma. and the stem is not should be too wide. in this case, it means that the greens are overripe and contain a lot of bitterness. our pinata is amazing, let's take it! eggs are considered one of the most common products in the world. they are boiled,

fried, added to cocktails and even drunk raw. it does not matter how you will use them in food, the main thing is that they are fresh and of high quality. a good chicken egg. should be without cracks, clean, that is, without feathers of droppings, with an undeformed shell, the shell should be matte, not glossy. take an egg, put it to your ear and shake it, if it's fresh, then there won't be any sounds, that is , no gurgling will be heard, if the egg is too light, then this may mean that it has already dried out and may be rotten. everything. simple, if a lot of moisture has evaporated through the porous shell, then the egg is old, excellent eggs, i'll have a dozen, please, all the shopping is done, it's time

to cook a champion's breakfast. good morning, dear viewers, vlad, good morning, glad to see you in my kitchen, i know you 'll be feeding me today, and i love men who feed me, i will try, vladislav stefanko, warm wrestling for over 13 years, master of sports of the republic of belarus, professional athlete, has over 40 awards of various grades, multiple champion and prize winner of the republic of belarus among juniors, students, as well as among... professional men, participant in the world cup world championship among arm-athletes, is included in the world ranking of professional arm wrestlers. what are we going to cook today? today we will cook an omelette with zucchini and cottage cheese and spinach filling. i have not cooked anything like this yet

tried, so it needs to be corrected. let's make an unusual omelette in the mediterranean style. for this you will need. one small zucchini, five chicken eggs and 40 g of corn flour, it can be replaced with any whole grain, for the filling prepare 200 g of five percent cottage cheese, about 100 g of fresh spinach, but you can use frozen, and a couple more cloves of garlic, you will also need 70 g of hard cheese and your favorite seasonings, i can't wait to get started, what will you trust me with, what kind of omelette without eggs, you will need to beat the eggs, and at this time i... will cut zucchini into thin slices, super, today we have a special morning, are you prepared, on ordinary days, how do you have breakfast? on ordinary days i also make myself an omelet, but not as luxurious as for myself, but i eat an omelet, oatmeal, i can

eat some kind of cake, pastry, yes, yes, i allow myself to eat sweets in the morning, so do you have a sweet tooth? i really can't live without sweets every day, not every day, but a couple of times a week i allow myself to eat some kind of cake or pie, but you can't see why i can see it, you can't? is there some special diet in arm wrestling, because well, this kind of sport is unusual? well , we don't have such a special diet, we just eat well several times a day, five or six times a day we eat for full recovery, so we try to eat more protein, so that our muscles recover faster, and so there is no special sports diet for... this kind of sport, do you train every day? i train during preparation five times a week, somewhere for 4 hours, and outside

training two or three times a week for 2.5-3 hours, and do you do exercises? yes, i try to do exercises every morning, sometimes of course it doesn’t work out very well, because i want to sleep, but i try to do exercises every day. today i will show you morning exercises that are performed in a strength mode, but will not suit everyone, for me, as an athlete, it suits, maybe it will suit you. the first exercise will be a very slow squat, 2-3 seconds, a sharp jump, legs shoulder-width apart, when squatting, handles forward, 2-3 seconds squat, jump, land

on your toes to avoid knee injury. do one or two sets of 10-15 reps. the next exercise will be narrow grip push-ups. this exercise is well suited for any strength sports, including arm wrestling. we do it almost every workout, narrow grip push-ups with a knife, for example, on our fists, 2-3 seconds lower and quickly rise, and the third exercise will be crunches for the press. this will help you maintain a good figure, beautiful press

, fix it for 1-2 seconds, return, we rise, fix, return, hands can be either on the chest or behind the head, i prefer on the chest, so we will do it like this. in this exercise, you do not need to bend your neck forward and raise your legs, we do two approaches of 10-15 times. it does not matter in what format your exercise takes place, the main thing is to start every morning with physical activity. now you, masha, will need to add the rights, seasonings, spices and ... corn flour, yeah, at this time i will put our zucchini on the baking sheet, and you, vlad,

by the way, measure your biceps, well, in secret saying, all men secretly measure their biceps, seriously, yes, and brag to each other, and what number, well, what number is it that you are not ashamed to name to your friends, all friends say that if your arms are less than 50, then you no longer have your own opinion. it's interesting, that is , it turns out that the biceps are the strongest part of the arm, so during a competition, during wrestling , almost all muscles are involved, but for arm wrestlers, the strength of the forearm, the strength of the fingers, biceps, chest and delts are important, and what are the delts, shoulders, shoulders, and how do you measure them your strength, well, we look at the strength indicators, if the weights grow during training, then the strength grows. if they grow, then we change the training, change the diet, change the regimen, then everything

changes, as a rule, your fights pass quickly, and what do you like more, when they are fast or, on the contrary, they drag on, for an athlete it is best to quickly finish the fight, the more strength you have left for the next fight, the greater the chance to win quickly beyond your opponent, if you manage to, so to speak, hack and slash with someone somewhere, then your chances. to reach the final are very limited, do injuries happen often? unfortunately, injuries are like in any sport, we also have severe, serious ones, usually before the hand injury. elbows, elbow ligaments, tendons, that is, injuries happen very often, this is usually if you overload during training, if you train incorrectly, you can have very serious injuries, that's it, masha, you're

great, now we 're pouring this omelet consistency into ours. masha, you're great, you did it, now we're sending ours baking tray in the oven for 15 minutes, it will be done. what meaning do modern icon painters put into their works. and so that all this is not in vain, so that it helps people to pray, so that it helps to repent, to become churched. how is teaching in sunday schools today? one spiritual lesson, the law of god, one lesson of creativity, one lesson

of music, and for the older ones, that is, adults, there are already lectures on ... shrines are kept in belarusian churches, here is the heart of a compassionate soul, what unique relics we have, just the holy relics of the martyr vanefaty roman and vanefatiy is the patron saint of a... this is the sin that many, many people face, this is the sin of drinking wine, this is a piece of relics that came to us from greece. answers to these and other questions in spiritual and educational projects, on the belarus24 tv channel. what is everyday life for belarusians? for others, it may

seem truly exotic. good morning, friends, rooster, yes, that's how it is with us, good morning, and how does your rooster crow, kikiriki, kikiriki, yes, friends, any trip to an unfamiliar city ​​you need to start in the museum, where i will tell you how to build the right route to see interesting places, however, it is easy to become one of your own in a foreign country, you just need to get acquainted. with its history and culture, this is a five-hundred-year-old oak tree, wow, which can fulfill a wish, 1, 2, 3, oh , well, amigus, in my opinion, i don’t want to leave here, i would definitely stay here for a week

to live, ciao, ciao, watch the travel show, like home, on our tv channel. let's talk about low-fat products, and i want to tell everyone right away to ask, recommend not to use low-fat products in your diet. low-fat products are currently among the top ten worst products in the world. because in order to preserve at least some taste of the product, after it is defatted, they begin to add various bad ingredients, such as, for example, sugar, or trans fat, so that a person at least feels something buys this product, plus

, low-fat products, they do not carry any good and correct elements, which we are looking for. in dairy products, yes, that is, there is not that large amount of calcium that we need, and it is not absorbed from these products, there is not that amount of protein that we need, and it is again not absorbed from these products, that is, in simple terms, these are meaningless products that carry harm, i would always use exactly you can be sure that nothing extra was added there, and it will bring you health. we continue to cook our breakfast, give me the next task, you will need to cut.

master of sports, i think that the gold medal of the world championship is the most important award for us, because our sport, unfortunately, is not yet olympic, what competitions are held in belarus? there are many competitions in belarus, they are held approximately once every 3 months, this is the belarusian championship, the belarus cup, different ones are held every 3 months, that is, every 3 months you need to confirm your reputation, you can go and attend not all competitions. but the most important starts, if you want to go to the european or world championship, then you must attend the belarus championship 100%. what are the points for the selection for the world championship for? you

have to take first or second place, then you are selected for the national team and together with the national team you will perform at the world and european championships. to start doing arm wrestling, do you need some preliminary training and in general from what age can you do it? well , i think that from... from twelve you can gradually start working with children in this direction, gaining general strength, showing them general basic movements, i think that from 12 years old this will be the best option, but if you are already prepared, let's say a person has already been involved in some kind of strength sports before, then of course it will be easier for you to master it. arm wrestling is a sport for everyone , including those in their fifties , who compete, i don't know how they can compete. world-class, even those aged 70-72

perform and show incredible results, in general i think that the earlier you start, the better it will turn out, but some athletes show, starting at 40-50 years old, show incredible results, so i i think that 40-50 years can only just start, you can start at 40 and... be a champion, do you calculate bju and color? well, i have never calculated bju and color, if i needed to adjust my weight, then i simply reduced carbohydrates, increased proteins , fiber, from such that to calculate color there, as some people think, i have never done this. you are a person who monitors his health, i studied your instagram, it turns out that you are also a donor, yes, i

recently became a donor, i decided to help people, it is not very difficult and does not cause any discomfort, so i decided to do this, i think if i help even a few people, then this will be a big plus. march, now let's mix your spinach with cottage cheese and see how our omelet is. basna. before this breakfast we see eggs, eggs are a source of not only micro and macroelements, not only vitamins of various groups, but also an excellent source of protein, protein,

as we know, for breakfast - it is necessary to consume, because it is the basis of the basics and it gives good saturation, and here we added also from the protein group cottage cheese 5%, and what in harmony ... with the egg gives - an interesting taste, in addition to this we see here a lot of greenery and vegetables, the vegetable part of this dish is zucchini, did you know that per day it is necessary to consume up to 400 g of vegetables in any form, fresh or cooked, so do not neglect vegetables and greens for breakfast. in addition to this, we added spinach to the dish, it is also an excellent source of vitamin just like we do ... we must remember about vegetables, just like we should not forget about greens, and it is better to add them to every meal, do not forget to add them to breakfast, in the basis of this...

omelet, i can call it that, we added flour, here we added corn flour, which in its nutritional value is better and more interesting than ordinary white flour, but do not forget that you should not abuse it, literally a couple of spoons, will be enough, and do not be afraid to add it, it will not do anything bad to your figure, because you eat a little of it, especially in this dish, in principle there is a little, a little, this dish also contains cheese, which i... a good source of protein and fats, we should not forget that in each dish, in principle, in our daily diet up to 25% should be healthy fats, which in this case are contained in cheese, by the way, eggs also contain healthy fats, do not neglect egg yolks, very often there is such a myth that they should be thrown away or that in principle there should be no

more than two or three eggs per week, this is a myth. egg yolk contains a lot of healthy fats that will never harm your body, and will only bring benefit, our omelet is ready, now the omelet needs to be shifted to longing, so come on, let's put our. filling on the omelet, and are there many techniques in armwrestling? there are many techniques in armwrestling, but there are two main ones, these techniques are built on your hand anthropometry, if, for example, your hand is high, long fingers, then you should fight on top, but if your hand is not high, you have small fingers, then you will try to fight in the hook technique, and you, when you see your opponent, choose that very one ... yes,

when you take your opponent by the hand, you already assume how he will fight and what you will do, so we twist our omelette into our filling, yeah, put it on a baking sheet. baking sheet seam down, that's important seams down, op, now add a little cheese and put it in the oven until golden brown, the basis

is eggs, beat them well, add salt and pepper to taste, so that the omelette is elastic, mix a little corn flour into the mixture, cut the zucchini into thin slices, the thinner the better, the baking sheet should be covered with paper for baking, grease the top with oil, so the future omelette will be easier to get out, the zucchini rings should be laid out evenly with ... a baking sheet, now pour the omelette mixture over them, and put them in an oven preheated to 180 ° for 15 minutes. for the filling, chop the spinach , blanch it for 3-5 minutes, add a little garlic, prepare the cheese, grate it , combine the spinach with cottage cheese.

mix thoroughly, the omelette is almost ready, there is very little left, put the filling on the base, wrap it in a roll, put it back on the baking sheet, sprinkle with cheese and bake for another five minutes, a golden crust should form, an unusual, healthy mediterranean-style omelette is ready, enjoy! mash, look at the breakfast we've prepared, it seems like an ordinary omelette, but how beautifully and unusually we 've prepared it, i'm sure it's not only delicious, but also very healthy, so friends, cook with us, enjoy your meal, bye-bye.