Many people choose the home format of training for several reasons: there is no suitable gym nearby, they cannot find time to exercise with a trainer, they first want to lose extra pounds away from prying eyes.
Be that as it may, it is best to choose a program suitable for yourself in terms of intensity and time, so that you know exactly what to do - and control the results. To do this, you can choose one of the free sites with training programs from our list - and the result will definitely please you very soon, especially considering that some of them also offer a detailed healthy nutrition program for athletes and amateurs as a bonus.
Free Trainers
This site contains eight programs for people with completely different levels of training and goals. It’s quite easy to decide what suits you best: cardio training for quick weight loss and increasing endurance and overall tone, building muscle mass and strength, training with auxiliary elements such as an expander or a fitness ball, circuit training. All you need to do is register to see all possible programs in your personal account.
Before the actual start of training, it is proposed to create a personal schedule and select an individual load. First, you note your level of physical fitness and planned exercise regimen - then the finished plan is loaded into your personal calendar.
The program involves two exercise options - you can choose one of them, perform both in turn, or change them depending on your mood. Each of the exercises is accompanied by a sign indicating the muscles involved, rules of execution and a photograph or GIF file. If this is not enough to understand, you can copy the title and find a bunch of videos on YouTube. There is also the opportunity to create your own group, forming it according to any desired criteria, invite friends there and study together online.
Muscle & Strength
The programs on the site are divided into groups depending on the initial goals and level of training of visitors: for losing weight, building muscle mass, increasing strength. The description of each program details the goal, required equipment, training frequency and baseline. If a particular option suits you in all respects, you simply download the PDF file and study according to the proposed schedule.
Each program contains links to a page with a description and a video of the correct execution of the exercise, so you can do without knowledge of the English language. Bonus - healthy diet plans that will be very useful on the path to an ideal body.
Protein - sports nutrition
Protein: history of the term, tips for use
What is protein? These are proteins that are the material for the construction of human cells, tissues, organs; they are necessary for the synthesis of all the most important hemoglobin enzymes, peptide hormones and much more. They are very important in human nutrition! After all, they are the building material for our body, they also help in all the important functions of regulation and metabolism in our body.
Now a little history. How was the protein discovered? Why is it called protein? All these questions will be answered below. At the beginning of the century before last, people received the first information about the elementary composition of proteins. It turned out that amino acids appear during protein hydrolysis. And amino acids were discovered then (leucine and glycine).
Then the scientist Gerrit Mulder conducted some experiments and, based on the chemical composition of proteins, put forward a hypothesis that stated that all proteins have a similar empirical formula. Already in 1836, Mulder proposed the first model of the chemical structure of proteins. He started from the theory of radicals, and after a certain number of refinements he concluded that there is a minimal structural unit of protein that has a certain composition of primary elements. He called this unit “protein” (Pr), the word itself comes from the Greek word protos, which is translated as primary. He called his theory the protein theory. As scientific knowledge accumulated, this theory was criticized and then found to be incorrect, but the term nevertheless remained.
Properties of proteins
Proteins are the basis for the creation of all important tissues, and, of course, muscle tissue (fibers). Proteins perform transport functions in our metabolic system. Take the complex protein hemoglobin, the carrier of oxygen in the blood. Proteins are responsible for the most important functions of the human body. Insulin is one of these essential proteins. Protein is involved in energy exchange, digestion processes, protects our body (antibodies and toxins are the same proteins), and performs a lot of other functions.
Proteins also form compounds that provide immunity to all infections; proteins also work in the process of assimilation of minerals, fats, carbohydrates and vitamins. From a chemical standpoint, a protein is a very large molecule consisting of amino acid residues. Its most important properties are determined by the amino acid residues that make it up. After all, protein, as a food product in itself, is not valuable; amino acids and its components are valuable! That is why sometimes a person needs to buy protein, consisting of the necessary amino acids in order to provide himself with substances important for life.
Now let's talk about protein sources. Since protein cannot be stored in the body, it must be supplied to it every day, and in sufficient quantities. This does not mean that you need to be too zealous in consuming protein, because if there is an excess of the latter, the body turns it into fat. The food contains both animal and plant protein. Because of its similarity to human body protein, animal protein is more valuable, so at least half of the protein consumed daily should be of animal origin.
The simplest and most digestible sources of protein are whole foods: eggs, not too much meat and poultry, fish, milk, nuts. You need to remember that you can always buy protein, but in relation to complete products containing protein, it will be considered secondary. But the protein needs for those who want to be really massive, for example, weigh more than a hundred kilograms, are somewhat different than for lightweight athletes.
To increase existing muscle mass, you need to eat more protein, for this reason a protein program is very important, as important as your main diet. All you need to do is take some protein powder mixture and mix it in a blender. The mixture should be drunk quickly, in a couple of sips. In addition, one of the features of CFM (whey) protein is its excellent degree of solubility when preparing protein drinks. By the way, you can easily buy protein in Smolensk, contact us and we will help you with this!
Body needs
Our daily need for protein can be divided into two stages:
- The first stage is the support stage;
- The second stage is growth.
Of these two aspects of protein requirements, the second, growth, is mentioned much more often, because the body simply needs protein to grow. Among other things, we should not forget that when a person reaches puberty, it practically stops, as a result, protein is consumed by the body only to maintain the previously existing body weight without fat.
Everyone knows that physically active people need much more protein. The more active we are, the more protein we need. During weight gain, a person can consume huge amounts of protein. And for those who weigh more than a hundred kilograms, bodybuilding requires regular trips to the kitchen. After all, regular training with weights leads to an increased need for protein, the latter is needed for growth and recovery processes. If you do not touch the pre-competition diet, then the body's protein needs average 1.8 - 2.3 grams per kilo of body weight.
Assimilation
The body uses consumed proteins in the form of amino acids (such as enzymes) to metabolize the proteins you eat today. Simply put, when you consume a new portion of protein, you lose the protein that you previously accumulated. Therefore, you need to eat a little more protein than you think. Until recently, people believed that the body could only absorb 30 grams of protein per meal. But it is now known that this value is conditional. The rate of absorption and the need for proteins are determined only by the abilities of your own enzymatic system. By the way, if you add food supplements containing enzymes (like Festal) to your diet, this can significantly increase your portion of digestible protein. And if you want to purchase protein in Smolensk, contact us!
Warning
If you want to consume more than 80 percent protein daily, then prepare for minimal side effects. After all, such portions of protein lead only to small changes in the biochemistry of your body.
Recommendations
In a bodybuilder's diet, the share of animal proteins (meat, poultry, fish, cheeses, eggs, dairy products) is about 60-80 percent. In this case, you can achieve the optimal ratio of amino acids in the body. The remaining 20-40 percent must be of plant origin. You should try to maintain a similar protein ratio during every meal. And one more thing: with an increase in protein consumption, the body requires B vitamins.
It is necessary to eat in small portions, but eat more often (five or six times a day). If you have any doubts about whether the body absorbs protein normally, use nutritional supplements with enzymes that help digest proteins. If you are an athlete, then you need to consume additional protein. You can buy protein in Smolensk in our store.
Exercise
Of the nearly seven hundred training plans on the site, 26 are free, and among them you can choose one suitable for both beginners and more advanced levels. It is enough to set filters by gender, physical condition and goals. Each program includes a description of the target muscles and qualities that are trained by a specific exercise, the number of approaches and repetitions is indicated, and the rest time between them is regulated.
A nice bonus is a ready-made meal plan, collected in one file with various options for healthy meals and snacks. The number of calories and several options for specific dishes, adapted to specific needs, are indicated.
WodCat
A site for CrossFit fans: the daily workout generator will help you create a suitable program for every day, taking into account changes in the load on various muscle groups.
In the existing filters, you can immediately specify the desired category of the desired load, the level of physical fitness, the type of exercise - from gymnastics to weightlifting - and the level of difficulty. All descriptions of ready-made programs are provided in Russian and are accompanied by a video with the execution technique. For variety, you can generate a random workout with one click, so you are not limited to one program. Attention: particularly complex exercises, such as the snatch or pull-ups on the horizontal bar, are recommended only for familiarization - it is better to master the technique under the supervision of an experienced trainer; they are not very suitable for learning on your own.
Krasota-zdorove
On the website you can choose an individual training plan for the desired type of fitness, including types such as yoga or shaping. The initial filter allows you to take into account all the parameters necessary for the schedule: gender, age, weight and desired training goals are taken into account.
A separate section is devoted to a detailed description of the physiology of all processes that are launched along with the start of specific workouts, motivational points are listed, and there are online calculators for water and calorie consumption. There is an extensive section with video tutorials, and in between workouts it’s worth reading articles that tell you about sports and healthy eating in a simple and accessible way.
Your coach
An excellent option for choosing the necessary program for yourself: the site provides many exercise options selected by complexity from famous stars of domestic fitness, from the simplest to quite complex and intense.
In addition to the actual exercises and filters for the initial state, there is the ability to select the optimal diet, online calculators, the ability to provide feedback to the author of a specific program, keep an online diary in which current tasks and results are recorded, articles and much more.
Advantages of the application and functionality
The “Your Trainer” application is the result of many years of work by a close-knit team of nutritionists, doctors, trainers and professional athletes. The person responsible for the project was Ilya Timko, a famous fitness trainer with ten years of experience.
The mobile application is available for Android and iOS. The key advantage of the application is its absolutely free functionality without additional payments for additional features. “Your Trainer” can be used even without stable access to the Internet if, for example, you find yourself in the Siberian taiga, but do not want to interrupt your training schedule. The Internet is only required to watch full videos, comment or provide feedback to the trainer-moderator.
It should be noted right away that a cool design is not the strong point of an application in which the emphasis is on functionality. If you only need a pretty picture, then look for another option for fitness training. All your achievements and data from the diary can be saved on the server. There is a separate button for this. Even if you completely uninstall the application, your personal information will be fully restored after you reinstall the application.
The first thing that greets a new user is the interface map. It describes in detail where you need to click to perform this or that action. There is even a visual diagram, but there are not enough arrows. There is also a separate video message from Ilya Timko, who explains in detail the advantages of his application and guides new users on the right path.
Workouts for Beginners
The site is made specifically for those who are just starting their journey in the world of fitness. A training program has been selected with basic exercises and clear explanations of why it needs to be done this way and which muscle groups are involved. For an advanced level, it may turn out to be a bit boring, but for beginners it is an excellent option with working out the muscles of the whole body during each workout, and even in such a mode that the selection simply cannot get boring.
Benefits of online training
freedom of choice
The first big advantage is the ability to choose any online trainer you want. He may not even be from your city or country. There is complete freedom of choice, there are no restrictions or boundaries, which cannot be said about classical training with a trainer. Usually, all fitness clubs have their own trainers who are not always competent and attentive to their clients, and if you pay for individual training from such a trainer (as fate would have it), you will not receive any pleasure from your training or any positive results. And when you consciously choose an online trainer (and you need to approach this issue very responsibly), then you probably already have trust and sympathy for him, and this is very important!
How to choose a good online trainer, read my next article.
Possibility to study at home
Another great advantage of online training is that you can practice even at home, while being under the clear guidance of your online trainer. The Internet has given us such a wonderful opportunity, and now many girls around the world are using it. Your trainer can write out a training program for you at home; moreover, he can record it on video especially for you and give you quality training online. All this now does not pose any problems - the main thing is to have a computer, Internet access and a corner in your room.
Low cost of services
Another pleasant bonus is the cost of online trainer compared to personal training in the gym. Perhaps you always thought on the contrary, that online training is much more expensive than regular classes with a trainer, but you were wrong. An online trainer does not need to pay for the rental of a gym, pay all employees of a fitness club a salary, contributions to the pension fund, purchase exercise equipment and then sell them, and much more that the management of a fitness club needs to do, who sets the price of personal training with THEIR trainer . Don’t think that the coach takes all this money for himself, no matter how wrong it is. He will receive only a certain percentage of the money you paid for personal training (exactly how much depends on the club). Therefore, online trainer (I’m not talking about world-class professionals and foreign trainers) often charges less for his services than his colleague in a fitness club. So if this was your only reason for not considering online training as an acceptable form of training for you, then now you can take a closer look at this option.
Course “Lose weight without exercise equipment”
Training in the basics of proper nutrition and proper training
Another advantage of a trainer working remotely with his ward/s is that the training girl/guy receives not only a training or nutrition program, but also the necessary knowledge about the training process, as well as proper and balanced nutrition. And here it is very important to choose a trainer who will really be competent in these issues, and in addition to everything, will teach you to understand them yourself. And this is invaluable knowledge that few fitness club trainers give to their clients, although there are exceptions, I will not deny. Typically, a trainer shows exercises (often without even writing out an individual training program), monitors the technique of performing them, draws up a nutrition program, and that’s it, his job as a personal trainer is done. Very few trainers spend their time telling clients: WHY you can’t eat this and that, WHY eat these particular foods, WHO needs to do cardio after training, and WHO needs to do it after, etc. An online trainer is still more responsible in this matter. He will always explain, remind you once again and always answer your question, even if it did not arise in personal communication, you can always write to him personally on Skype or by email.
So, summing up all of the above, I want to say that online training is becoming more and more popular and in demand, and this is not without reason. an online trainer at least once and got along with him, no longer want to return to classic training with a trainer in a fitness club. Now they have more information and are more knowledgeable about training and nutrition than when they trained with a personal trainer in the gym (I know firsthand). A good online training led by a competent online trainer makes it possible not only to improve your body and figure, but also the quality of your entire life: you will become more responsible to yourself, more organized and strong. Online training develops strength of spirit and character, and strong-willed girls cannot look bad.
Always yours, online trainer, Skripnik Yanelia!
Fitness-online
A selection consisting of many programs for every taste and initial level. You must initially log in to the site - these include strip plastic, fitness for pregnant women, Arabic dance or stretching, but there are also more traditional types - for the fitness room, or home strength exercises, or cardio exercise. Exercise programs are designed for a specific period of time with realistic goals and the possibility of intermediate recording of results.
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Lose weight quickly by training at home? It's real!
Russian Federation, city of Krasnodar This policy for the processing of personal data (hereinafter referred to as the Policy) was developed in accordance with Federal Law dated July 27, 2006 No. 152-FZ “On Personal Data” (hereinafter referred to as FZ-152), and is posted on the Internet at: https ://tvoi-onlinetrener.ru (hereinafter referred to as the Site) and determines the procedure for processing personal data and security measures taken by Individual Entrepreneur Vyukhina Nadezhda Leonidovna (hereinafter referred to as the “Operator”) in relation to the processing of personal data of individuals - users of the Site , establishes procedures aimed at preventing violations of the legislation of the Russian Federation, eliminating the consequences of such violations related to the processing of personal data, in order to protect the rights and legitimate interests of personal data subjects. The text of the Policy is posted on a permanent basis, in open and unlimited access, on the Internet at the address: https://tvoi-onlinetrener.ru If the Site user disagrees with the terms of this Policy, use of the Site must be immediately discontinued. 1. CONCEPTS AND DEFINITIONS Unless otherwise expressly provided in the text of this Policy, the following terms used in the text of the Policy, regardless of whether they are written in capital or lowercase letters, have the meanings defined in this section 1: 1.1. Website - an Internet site located at the network address: https://tvoi-onlinetrener.ru/ (including any subdomain of this address), which is an organized collection of interconnected computer programs, texts, graphic images, photos, video materials, other objects of intellectual rights. 1.2. User – any individual (subject of personal data) using the Site in any way, including, but not limited to: viewing materials posted on the Site; use of your Personal Account; purchasing access to Courses, information about which is published on the Site; concluding with the Operator an Agreement for the acquisition of access to the Courses, the offer for the conclusion of which is posted at the address: concluding other contracts/agreements with the Operator through the Site; or otherwise using the Site. 1.3. Operator – Individual entrepreneur Nadezhda Leonidovna Vyukhina, INN: 292301126853, OGRNIP: 320237500082871, who is the owner of the rights to the Site, providing Users with access to Courses that provide training. 1.4. A course is a set of educational text and video materials on a specific topic in the field of fitness, combined under one name, including theoretical and practical parts. 1.5. User Agreement is a document posted on the Internet at the address: https://tvoi-onlinetrener.ru, regulating the relationship between Users and the Operator regarding the use of the Site. 1.6. Personal account - protected by authentication parameters using Credentials, an individual section of the User on the Site, which is created for the User on the Site to gain access to Courses, access to which is paid for by the User, as well as to use other functionality of the Site, as provided for in this Agreement and other agreements concluded User and Administration, within limits. 1.7. Credentials – data for logging into your Personal Account, including login and password. 1.8. Technical data – cookies, including location information, type and version of the operating system used installed on the device used by the User to visit the Site; date and time of visiting the Site; the type and version of the Internet browser used; the type of device used to visit/use the Site, its screen resolution; source (address of the Internet resource, name of the advertisement) from where the Site is accessed and visited; language of the operating system and Internet browser; information about which pages the User visits on the Site, which buttons within the user interface he presses; IP address of the device through which the User accesses, visits and uses the Site. 1.9. Personal data – any information relating directly or indirectly to a specific or identifiable individual (subject of personal data - the User); 1.10. Processing of personal data – any action (operation) or set of actions (operations) performed using automation tools or without the use of such means with personal data, including collection, recording, systematization, accumulation, storage, clarification (updating, changing), extraction, use, transfer (distribution, provision, access), depersonalization, blocking, deletion, destruction of personal data. 1.11. Automated processing of personal data – processing of personal data using computer technology. 1.12. Dissemination of personal data – actions aimed at disclosing personal data to an indefinite number of persons. 1.13. Blocking of personal data – temporary cessation of processing of personal data (except for cases where processing is necessary to clarify personal data). 1.14. Providing personal data – actions aimed at disclosing personal data to a certain person or a certain circle of persons. 1.15. Destruction of personal data – actions as a result of which it becomes impossible to restore the content of personal data in the personal data information system and (or) as a result of which material media of personal data are destroyed. 1.16. Cross-border transfer of personal data is the transfer of personal data to the territory of a foreign state to an authority of a foreign state, a foreign individual or a foreign legal entity. 1.17. Personal data information system is a set of personal data contained in databases and information technologies and technical means that ensure their processing. This Policy may use terms and definitions not specified in this section of the Policy. If there is no clear interpretation of a term or definition in the text of the Policy, you must be guided by its interpretation determined by the legislation of the Russian Federation. 2. GENERAL PROVISIONS AND PRINCIPLES FOR PROCESSING PERSONAL DATA 2.1. The operator processes personal data based on the following principles: 2.1.1. The processing of personal data is carried out by the Operator on the basis of legality and fairness. 2.1.2. The processing of personal data is carried out by the Operator on the basis of the confidentiality of the received personal data and the inadmissibility of their distribution without the consent of the subject of the personal data. 2.1.3. The processing of personal data by the Operator is limited to achieving the goals defined in this Policy, limited to the content and volume of personal data necessary and sufficient to achieve these goals. 2.1.4. The processing of personal data by the Operator is carried out on the basis of the inadmissibility of combining databases containing personal data, the processing of which is carried out for purposes incompatible with each other. 2.1.5. The Operator takes all measures dependent on the Operator that are necessary and sufficient to ensure the accuracy, relevance and adequacy of the personal data entered by Users in accordance with the purposes of processing personal data. 2.1.6. The Operator takes sufficient and timely measures to obtain consent to process Users’ personal data when necessary in accordance with the current legislation of the Russian Federation. 2.1.7. The storage of personal data is carried out by the Operator in a form that allows you to identify the User, no longer than required for the purposes of processing personal data. 2.1.8. The Operator destroys the processed personal data upon achieving the goals of processing personal data, losing the need to achieve these goals, upon receipt of a corresponding application from the User (unless otherwise provided by federal legislation). 2.2. If the current legislation of the Russian Federation provides for other or not specified in this Policy principles for the processing of personal data, the Operator in the process of processing personal data is also guided by such principles. 2.3. The Operator processes personal data independently or jointly with other persons on a legal and fair basis to fulfill the functions, powers and duties assigned by the legislation of the Russian Federation, to exercise the rights and legitimate interests of the Operator, the Operator’s employees and third parties. 2.4. The operator does not make decisions that give rise to legal consequences in relation to the subject of personal data or otherwise affect his rights and legitimate interests based solely on automated processing of personal data, except for cases provided for by the legislation of the Russian Federation. 2.5. The operator does not process personal data relating to race, nationality, political views, religious, philosophical and other beliefs, intimate life, membership in public associations, including trade unions. 2.6. The Operator has the right to entrust the processing of personal data to another person with the consent of the Data User, unless otherwise provided by federal law, on the basis of an agreement concluded with this person. The person processing personal data on behalf of the Operator is obliged to comply with the principles and rules for processing personal data provided for by Federal Law No. 152 and this Policy. 2.7. In the case of transfer of personal data to the territory of a foreign state (cross-border data transfer), the Operator is obliged to ensure that the foreign state to whose territory it is intended to transfer personal data provides adequate protection of the rights of personal data subjects before such transfer begins. Cross-border transfer of personal data on the territory of foreign states that do not provide adequate protection of the rights of personal data subjects can be carried out in the following cases: the User has written consent to the cross-border transfer of his personal data; execution of an agreement to which the User is a party. 3. METHODS OF PROCESSING PERSONAL DATA BY THE OPERATOR 3.1. The operator processes personal data by: collecting, recording, systematizing, accumulating, storing, clarifying (updating, changing), extracting, using, transferring (distributing, providing access), depersonalizing, blocking, deleting, destroying. 4. CONDITIONS FOR PROCESSING PERSONAL DATA BY THE OPERATOR 4.1. The operator processes personal data in the following cases: 4.1.1. The processing of personal data is carried out with the consent of the User, as the subject of personal data, to the processing of his personal data. 4.1.2. The processing of personal data is necessary to achieve the goals provided for by an international treaty of the Russian Federation or law, to implement and fulfill the functions, powers and responsibilities assigned by the legislation of the Russian Federation to the Operator. 4.1.3. The processing of personal data is necessary for the administration of justice, the execution of a judicial act, an act of another body or official, subject to execution in accordance with the legislation of the Russian Federation on enforcement proceedings. 4.1.4. The processing of personal data is necessary for the execution of an agreement to which the subject of personal data is a party or beneficiary or guarantor, as well as for concluding an agreement on the initiative of the subject of personal data or an agreement under which the subject of personal data will be a beneficiary or guarantor. 4.1.5. The processing of personal data is necessary to exercise the rights and legitimate interests of the Operator or third parties or to achieve socially significant goals, provided that the rights and freedoms of the subject of personal data are not violated. 5. PROCESSING OF PERSONAL DATA OF PERSONAL DATA SUBJECTS (USERS) 5.1. The Operator may process the following personal data of subjects of personal data - Site Users: 5.1.1. Surname. 5.1.2. Name. 5.1.3. Surname. 5.1.4. Date of Birth. 5.1.5. Floor. 5.1.6. Country and city of residence. 5.1.7. Contact phone number. 5.1.8. Other information in the “About Me” section of your Personal Account. 5.1.9. E-mail address. 5.1.10. Information about weight, height, age. 5.1.11. Measurements of chest, waist, hips. 5.1.12. Information about the presence/absence of children. 5.1.13. Information about the profession. 5.1.14. Other data specified by the Customer in the questionnaire filled out in accordance with the contract for the provision of services for drawing up a nutrition and/or training program. 5.1.15. Other information that may be provided by the User for the purposes of concluding, executing, amending and terminating contracts and agreements concluded by the User and the Operator. 5.1.16. Technical data, the collection and processing of which is carried out in anonymized form using the Internet services Yandex.Metrica (service address: https://metrika.yandex.ru) and Google Analytics (service address: https://analytics.google.com) . 5.2. The Operator processes the User’s personal data specified in clauses 5.1.1.-5.1.16. Policies, only if they are filled out and/or sent by the User independently through special forms located on the Site (including in the Personal Account). 5.3. By filling out the specified special forms on the Site in order to provide his personal data to the Operator, the User confirms that he has read and agreed with all the provisions of the Policy. 5.4. The Operator processes Technical Data only if this is permitted by the User in the settings of the User’s Internet browser, with which the User accesses the Site from his device (the User has enabled the saving of cookies and the use of JavaScript technology). 5.5. The Operator does not check and does not have the technical ability to verify the accuracy of the information provided by the User as his personal data, and proceeds from the fact that the User, acting in good faith, provides reliable and sufficient information, takes care of timely changes to the previously provided information when such a need arises . 5.6. The user can also delete the personal data provided by him within the Personal Account. 5.7. When the User provides personal data, the User understands that the information that the User places on the Site within the Personal Account in accordance with the agreements concluded by the User and the Operator may become available to third parties (other Users) and can be copied and distributed by them. 6. PURPOSES OF PROCESSING USERS’ PERSONAL DATA 6.1. The purposes of processing by the Operator of personal data of Users are: 6.1.1. Conclusion, execution, termination, amendment of agreements with Users (including: User Agreement; agreement for the provision of paid training services; other agreements for the provision of services, information about which is indicated on the Site; other agreements that the User may conclude with the Operator through the Site) . 6.1.2. Providing Users with the opportunity to: use the functionality of the Site, Personal Account; gain access to your Personal Account; enter, change, delete information within the Personal Account, within the limits stipulated in the agreements concluded by the User and the Operator; carry out other actions within the Site and Personal Account available to the User in accordance with agreements concluded by the User with the Operator. 6.1.3. Maintaining contact with the User regarding the conclusion, execution, termination, modification of agreements concluded by the User and the Operator, sending requests and notifications related to such agreements. 6.1.4. Improvements to the user interface of the Site and Personal Account to create more comfortable conditions for Users to use the Site and Personal Account. 7. RIGHTS OF THE SUBJECT OF PERSONAL DATA 7.1. The user decides to provide his personal data and consents to their processing freely, of his own free will and in his own interest. Consent to the processing of personal data can be given by the User or his representative in any form that allows confirmation of the fact of its receipt, unless otherwise provided by federal law. 7.2. The User has the right to receive from the Operator information regarding the processing of his personal data, unless such right is limited in accordance with federal laws. The User has the right to demand that the Operator clarify his personal data, block it or destroy it if the personal data is incomplete, outdated, inaccurate, illegally obtained or is not necessary for the stated purpose of processing, as well as take measures provided by law to protect his rights. 7.3. Processing of personal data for the purpose of promoting goods, works, services on the market by making direct contacts with the subject of personal data (potential consumer) using communication means, as well as for the purposes of political propaganda, is permitted only with the prior consent of the User. 7.4. The Operator is obliged to immediately stop, at the User’s request, the processing of his personal data for the above purposes, except in cases where the Operator has the right to continue processing the User’s personal data in accordance with the current legislation of the Russian Federation. 7.5. If the User believes that the Operator is processing his personal data in violation of the requirements of Federal Law-152 or otherwise violates his rights and freedoms, the User has the right to appeal the actions or inaction of the Operator to the authorized body for the protection of the rights of personal data subjects or in court. 7.6. The user has the right to protection of his rights and legitimate interests, including compensation for losses and (or) compensation for moral damage. 8. INFORMATION ABOUT ENSURING THE SECURITY OF PERSONAL DATA 8.1. The security of personal data processed by the Operator is ensured by implementing legal, organizational and technical measures necessary to fully comply with the requirements of current legislation in the field of personal data protection. 8.2. The operator ensures the safety of personal data and takes all possible measures to prevent access to personal data by unauthorized persons. 8.3. Under no circumstances will the User's personal data be transferred to third parties, except as provided for by current legislation. 8.4. The Operator provides access to Users’ personal data only to those employees, contractors and affiliates of the Operator who need this information to ensure the functioning of the Site, Personal Account, and fulfill obligations under contracts concluded by the User and the Operator. 9. TERM FOR PROCESSING PERSONAL DATA BY THE OPERATOR 9.1. The period for processing personal data is unlimited. 9.2. The User may at any time withdraw his consent to the processing of personal data by sending a notification to the Operator via email to the Operator's email address specified in Section 11 of the Policy. 9.3. If the subject of personal data is called consent to the processing of personal data, the operator has the right to continue the processing of personal data of the subject of personal data in cases provided for by the current legislation of the Russian Federation. 10. Other provisions 10.1. This Policy is publicly available. The general accessibility of this policy is ensured by the publication̆ it on the site. 10.2. The operator has the right to make changes to this policy at any time. 10.3. When changes are made to the current edition, the date of the last update is indicated. 10.4. The new version of the policy comes into force from the moment of its placement, unless otherwise provided by the new edition of thĕ policy. 10.5. The user undertakes to regularly monitor the relevance of the policy of the policy, and in case of disagreement with the new version of the policy, to stop using the site. 10.6. In case of failure to fulfill the provisions of this policy, the operator and its employees are liable in accordance with the current legislation of the Russian Federation. 10.7. Monitoring the implementation of the requirements of this Policy is carried out by persons responsible for organizing the processing of personal data of the operator, as well as for the safety of personal data. 11. Details of the operator IP Vyukhina Nadezhda Leonidovna (TIN 292301126853 OGRNIP 320237500082871 Email
