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According to the press service of the Kuban Ministryagriculture and processing industry, wholesale distribution centers will begin to accept for storage and further distribution the vegetables grown on the Kuban, fruit and berries. This measure, according to the same press service, is necessary, as regional producers are increasing their yields year by year.

To this end, representatives of the regional Ministry of Agriculturehave already visited Astrakhan Oblast on a fact-finding visit, whose authorities have been engaged in the construction of such facilities for several years. So, for the period since 2010, in the region it was possible to build about thirty modern vegetable stores and five distribution centers that can take almost 150 thousand tons of various crop production at a time.

Such a measure allowed Astrakhan farmerscreate new jobs and increase production. Subsequently, the regional authorities will continue to provide active assistance to the agrarians of the Krasnodar Territory in the implementation of the import substitution program, which is now very important for the well-being and saturation of the Russian food market.

"We are glad that the state has finally turned tous attention. Previously, we in our own country and in our own region were on the rights of poor relatives - little subsidies, heavy competition and no preferences, unlike import suppliers. I am very pleased with the introduction of restrictions on supplies from Europe and, if a referendum is held, I will speak only for their extension, "said Georgy Kvatselia, owner of a small horticultural farm in the Kuban.

First, we start with the regime of the day for those whosleeps at the dacha or lives there all summer. It is necessary to wake up no later than 8 in the morning. Breakfast should be dense - not less than 700 calories. It's better to do all possible things in the morning, before it's hot in the beds. It is recommended to finish the summer work up to 14 hours. Next, organize a lunch break, no more than 500 calories. At about 16 o'clock, it's best to do a lawn in your area, and in 18 a garden or a flower garden. After the work done, have supper. Dinner should be light, not more than 400 calories. In the evening, any person needs rest.

Secondly, for physical exercises it is bestuse tools old: hand braid, chopper, rake, a simple iron saw, shovel, ax and more. Each instrument of labor affects a certain part of the body. Spit: chest, press, back, shoulders, biceps and triceps, forearms, brushes. Rake, chopper: brushes, forearms, shoulder, biceps, back. Iron saw, ax: brushes, forearms, shoulder, biceps, back, press, chest. Shovel: legs, hands in general.

Thirdly, it will be much better if the toolsalternate there. For example: today you will first deal with weeding, then mowing grass, and after watering the garden. The next day, you can tackle the garter of tomatoes, stubbing the dried branches of trees, and by evening, again, watering the garden. And so all the time to alternate the summer business.

You will need

• - dumbbells;
• - the rod;
• - power trainers;
• - Gymnastics beams;
• - horizontal bar.

Instructions

1

Correctly make a training program. Do not include in one session exercises for the study of all muscles without exception. A competent approach involves working on one or two groups of muscles in one training day. For example, in the first lesson, exercise your back and chest, on the second - shoulders and hands, and the third day devote to work on the development of leg muscles. Exercises at the press include a little in each lesson.

2

Enter the exercise in the program withvarious kinds of weights: a barbell, dumbbells, and also use power trainers. For a qualitative study of individual beams of a particular group of muscles, use a bench with a varying angle of inclination. Many strength exercises can be performed on parallel bars and a gymnastic crossbar.

3

Choose the correct number of repetitions andapproaches to the projectile. Proceed at the same time from the goals that you pursue in the course of a particular training session. To increase strength, you will need to perform the exercise 3-5 times in each approach. An intensive build-up of muscle mass will contribute to 7-12 reps. More repetitions form the musculature relief and develop strength endurance.

4

Set the optimal mode for yourself andduration of training. Do not engage with weights for several hours, leading yourself to exhaustion. The most qualitative results you will get, giving strength training 30-40 minutes a day. This will avoid overtraining and enough to load the muscles while maintaining the motivation for the occupation. Rest between approaches to the projectile should not exceed two to three minutes.

5

Pay special attention to recovery afterload. The optimal weekly cycle includes three workouts with interruptions for recovery in one or two days. Remember that muscles grow not so much during exercise as in the first days after exercise. If you do not comply with the rest regime, the results will inevitably fall, muscle growth will stop and, accordingly, the motivation for further studies will decrease.