Table tennis can also be graded! China Table Tennis Association Table Tennis Level Test Launched in Fujian

China Table Tennis Association Table Tennis Level Test Fujian Province Launching Ceremony Site Southeast Network reporter Zheng Xiaodan photo
Southeast Network December 17 (reporter Zheng Xiaodan) On December 17, the Fujian Provincial Test Center for Table Tennis Level Test of China Table Tennis Association was officially launched. After the launching ceremony, a grade test was held on the spot.
The table tennis level test of China Table Tennis Association has 4-9 levels, including 6 levels. Candidates can apply for the corresponding grade assessment according to their own ability assessment. Candidates videotape the whole course during the examination, and confirm the examination results through man-machine duet or manual test.
The reporter noticed that each examination room is equipped with two examiners, one of whom cooperates with the students to serve, and one examiner confirms the candidates’ scores and announces the grading results on the spot. Taking Grade 6 as an example, candidates need to take part in the three-point forehand attack, the sideways attack, the short forehand swing and the forehand pull (topspin) and other play tests. Before the test begins, the examiner will explain the landing position of each play according to the landing area map on the test table, and then start the formal test.
On-site guests serve Southeast Network reporter Zheng Xiaodan photo
"We should make more use of the advantages of sports or table tennis to help us keep fit," said Zhang Tengyue, general manager of the Sports Ability Rating Center of China Sports Industry. By summing up the experience of professional competition, the rating test refines the ability evaluation system that is suitable for the promotion of national fitness and different from competitive competitions, so that the masses can find their own level and determine the goals of training or exercise.
"It is a positive incentive for teenagers to finally get a certificate of examination through the process of study and examination." In Zhang Tengyue’s view, Fujian Province has promoted the art level test very well, and at the same time, the unique hard-working spirit of Fujian people can make the table tennis level test develop better in Fujian soil.
"They all take the level 6 test, which can test the children’s learning level." Lin Wanlong, the parents of table tennis students, said that their two children were in the second and third grades respectively, and had previously participated in the Youth Tour in Fuzhou and Fujian. In his view, testing is different from competitive competitions with strong antagonism, which can better motivate children to continue to learn table tennis skills well.
The students are conducting a grade test. Southeast Network reporter Zheng Xiaodan photo
It is understood that the table tennis level test of China Table Tennis Association was officially launched on August 8 this year, and the level evaluation work was carried out nationwide. In this test, the first batch of test sites were set up in 21 table tennis clubs and associations in Fuzhou, Xiamen, Quanzhou, Nanping, Zhangzhou, Sanming and Pingtan Comprehensive Experimental Zone.
The students are conducting a grade test. Southeast Network reporter Zheng Xiaodan photo
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From the fashion street shooting outside the show, five popular trends are summarized, and ordinary people become fashionable and refined after wearing them for seconds.

As a qualified fashionista,We should not only master some basic ways of wearing, but also learn to be good at observing and learn more about others’ wearing.If you often like to study the show look, or the fashion street shooting outside the show, then you will find that most of the most popular fashion trends come from here.

So for us ordinary people, it is totally unnecessary to spend a lot of money on Milan fashion show. YouJust look at some fashion street shots outside the show, and you can sum up some fashion trends and fashion rules yourself.

So after observing a lot of fashion street shooting, I also summed up five fashion trends for your reference. Lazy cancer stars come in and copy their homework!

Tips1: Incorporate some neutral items appropriately.

Women should not be limited in wearing. Being gentle and lovely is a kind of beauty, and being elegant and dignified is a kind of beauty. Isn’t it another kind of beauty to be handsome and neat?Looking at the fashion trend of wearing in recent years, we will find that more and more fashionistas have joined the trend of neutral wearing.

This style with a little independence and unruly can really show personality, and it is easy to create this style.Just incorporate more neutral items into your daily wear.Like suits and overalls, these are very unattractive collocation items.

Tips2: Proper skin exposure is more attractive.

The present era is an open and inclusive era, and it should be the same for dressing. Freedom of dressing is no longer a strange thing. So when we match everyday,There is absolutely no need to wrap yourself up.

Learn to expose your skin properly, so that you can better show your personal charm. Whether it’s showing a sweet shoulder or a small waist, or showing your ankles and wrists, it’s entirely possible.It is highly recommended to expose the skin in a small area in a proper position..

Tips3: Learn to decorate and wear with bright colors.

Dressing is actually the most taboo is dull and dull. Wearing black or white can easily cause such an effect, soLearning to decorate with bright colors is a good way to match.

Decorate the wear with bright colors, which can improve the eye-catching degree of the overall wear; Secondly, it can also alleviate the dull collocation effect. Therefore, it is highly recommended.However, we should pay attention to the area of embellishment not to be too large, otherwise it is likely to cause the effect of usurping the host’s role.

Tips4: Harmonious and simple color matching will be more fashionable and advanced.

Many advanced clothes often don’t need too many skills and ways, and rarely require expensive clothes to match them …Starting from the color, you can create a sense of high quality.

The easiest way is to simplify your color scheme.Simplify the color matching on your body, and you will find that the whole looks more harmonious, and you can easily get fashionable and advanced effects.

Tips5: The style of clothes should pursue a sense of lines.

If you observe it often, you will find that.In fact, many cheap clothes are worn, and the materials and styles of the single products they use are relatively lame.Therefore, no matter how you wear it, you can’t wear advanced and fashionable effects.

Therefore, if you want to wear fashionable, advanced and good-looking, you must strictly grasp the style and material of a single item, especially the style of clothes, which is actually the comprehensive effect of material and cutting.There is no doubt that a single product with obvious line sense can give people a more advanced texture.

1. Appropriate integration of some neutral items in the wear will make the overall look more personalized.

2. Learning to expose your skin properly can help to enhance your personal charm.

3. Bright color embellishment can improve the overall eye-catching degree, and small area embellishment is a good way.

4. Simple color matching can make your clothes more harmonious and more advanced.

5. Try to choose a single product with obvious lines to control, so that it is not easy to wear a sense of cheapness.

Conclusion: For those who don’t know much about wearing, learning to observe and learn more is a very important skill, which can make our wearing skills develop rapidly, and after hearing about it, we will form our own unique wearing system, so that we will get closer and closer to becoming fashionable.

Look who wants to buy a car! It’s about new energy vehicles →

Transfer from: Gongxin Weibo WeChat

According to the Announcement on Continuing and Optimizing the Vehicle Purchase Tax Reduction and Exemption Policy for New Energy Vehicles, combined with the technical progress of new energy vehicles, the Ministry of Industry and Information Technology, the Ministry of Finance and the State Administration of Taxation recently jointly issued the Announcement on Adjusting the Technical Requirements for New Energy Vehicle Products with Vehicle Purchase Tax Reduction and Exemption, which clarified the technical requirements for new energy vehicle products with vehicle purchase tax reduction and exemption.

No.32 of 2023

According to the Announcement on Continuing and Optimizing the Reduction and Exemption Policy of Vehicle Purchase Tax for New Energy Vehicles (Announcement No.10 of the Ministry of Finance and the State Administration of Taxation, Ministry of Industry and Information Technology, 2023), combined with the technical progress of new energy vehicles, the relevant matters concerning the reduction and exemption of vehicle purchase tax for new energy vehicles are announced as follows:

First, from January 1, 2024, the models that apply to enter the Catalogue of New Energy Vehicles with Vehicle Purchase Tax Exemption (hereinafter referred to as the Catalogue of Tax Exemption) must meet the technical requirements of new energy vehicles (see Annex). Among them, the battery-changing model vehicles also need to provide third-party test reports that meet the requirements of GB/T 40032 "Safety Requirements for Battery-changing of Electric Vehicles" and other standards, as well as certification materials that the production enterprises guarantee the battery-changing service. If the enterprise builds its own power station, it shall provide the design drawings and ownership certificate of the power station; Commissioned by the power exchange service, it is necessary to provide materials such as vehicle type, matching certificate of power exchange station and cooperation agreement between the two parties.

2. The transition period is from January 1, 2024 to May 31, 2024. From January 1, 2024, the models that have entered the Catalogue of New Energy Vehicles Exempted from Vehicle Purchase Tax before December 31, 2023 (hereinafter referred to as the Duty Free Catalogue) and are still valid will be automatically transferred to the Catalogue of Tax Reduction and Exemption. Relevant models should upload the tax reduction and exemption logo and the power exchange mode logo in time, and the corresponding supporting materials should be supplemented according to the requirements of this announcement for the power exchange mode models and fuel cell models. From June 1, 2024, vehicles that do not meet the technical requirements of this announcement will be revoked from the Catalogue of Tax Reduction and Exemption.

3. From June 1, 2024, the technical requirements in the Announcement on Exemption of Vehicle Purchase Tax for New Energy Vehicles (Announcement No.172 of the Ministry of Finance and the State Administration of Taxation, Ministry of Science and Technology, Ministry of Industry and Information Technology, 2017) and Announcement on Adjusting the Technical Requirements for New Energy Vehicle Products Exempted from Vehicle Purchase Tax (Announcement No.13 of the Ministry of Industry and Information Technology, Ministry of Finance and the State Administration of Taxation, 2021) shall be abolished.

Four, enterprises should establish and improve the safety management mechanism, strengthen product quality assurance capabilities, to ensure the safety of new energy vehicles. It is necessary to improve the efficiency of the monitoring platform, do a good job of risk early warning and reminding, and report the vehicle accident report in time. For the occurrence of safety accidents and concealment, depending on the seriousness of the case, the qualification of tax reduction or exemption for new models will be cancelled or the declaration of the Catalogue of Tax Reduction or Exemption for new models will be suspended.

It is hereby announced.

Attachment: Technical Requirements for New Energy Vehicle Products

Ministry of Industry and Information Technology

the Ministry of Finance

General administration of taxation

December 7, 2023

Source: China Government Network

Women will also "no"? Sexual dysfunction is not a male patent, so we should pay attention to it.

# Headline Creation Challenge #

"After five years of marriage, my husband and I have never shared a room." A special female patient came to the doctor’s office.

In 2017, 26-year-old Ms. Zhang married her husband shortly after they met, and the family has been looking forward to their having a child. However, in the past five years, the most intimate actions between husband and wife are only holding hands and hugging. Every time she was in the same room, Ms. Zhang was extremely scared, pinching her legs, sweating all over, and even retching, and then desperately pushed her husband away.

"I’m not just targeting my husband, I just feel that all men are obscene, so I’m very resistant." Ms. Zhang said to the doctor distressfully, "Of course, I think my sexual orientation is fine, and I don’t know why?"

"In fact, this is a typical phobia of sexual intercourse and belongs to a kind of female sexual dysfunction." The doctor analyzed.

"Women will have sexual dysfunction? Don’t men get this disease? " Ms. Zhang scratched her head and felt a little outrageous.

"Female sexual dysfunction is not uncommon. There are even specialized sex therapists abroad. Our domestic people are more conservative. Without timely intervention, patients will only become more and more depressed."

When it comes to the life of husband and wife, many people are ashamed to talk about it. Sometimes when they encounter difficulties, they always keep it in their hearts. In women, this phenomenon is always ignored.

Sexual phobia, which is essentially a sexual psychological disorder, belongs to a specific phobia, similar to fear of heights and blood.

Fear of sexual intercourse is medically known asvaginismusIn the process of the same room, you will unconsciously contract the muscles of the vagina and pelvic floor, and then you will feel uncomfortable such as pain. Some women will also have physiological reactions such as palpitation, palpitation, nausea and cold sweat all over the body, and then have a strong fear of the same room.Female sexual dysfunction due to fear of sexual intercourse accounts for about 12~14%.

So, why do women have fear of sexual intercourse?

1, mental stress.

Some women lack a correct understanding of sex life,Excessive nervousness, fear of sexual intercourse, fear of pregnancy, etc., leading to great mental stress, and then fear of it.

2. Suffering from diseases.

Women suffer fromCervicitis, vaginitis, local deformity of vaginaAs well as inflammation, may induce vaginal spasm.

3. Improper life of husband and wife

In the same room,Lack of preparation workCauses the female vaginal opening to be dry,Men are too rude or have sex against women’s wishes.It is easy to cause women to feel pain, even disgust and fear of sex life, and finally cause vaginal spasm.

For women, when they find that they have a strong sense of resistance to sexual life, they must seek medical advice in time to find out the causes and carry out targeted treatment and intervention.

In the process of sexual intercourse, women’s pelvic floor muscles contract a lot, which can accelerate the blood flow out of the pelvic area and help women.Improve premenstrual syndrome, including abdominal discomfort.

In addition, sharing a room properly can also bring these benefits:

1. Enhance cardiopulmonary function

In fact, sexual intercourse is also a good exercise, in which all organs, limbs and joint muscles can be moved, which is helpful to improve cardiopulmonary function.

2. Promote sleep

After a harmonious sexual intercourse, the nervous mood and muscles can be relaxed, and drowsiness will follow, which can help people fall asleep quickly.

3. Help eliminate bad emotions

Harmonious sexual intercourse can release some hormones with calming effect, which can help to eliminate fear and vent bad emotions, and is beneficial to mental health.

4. Delaying the degeneration of reproductive organs

Proper sexual intercourse is also helpful to delay the atrophy and degeneration of reproductive organs, help maintain pelvic floor function and reduce the risk of reproductive tract diseases in the elderly.

Good sexual intercourse can bring many benefits to physical and mental health, but the premise is "good". Many women’s sexual experience is not good, and naturally they can’t get benefits.

1. Strengthen sex education

Education in China has always been in the stage of talking about sexual shame. Most women’s sexual knowledge can only come from their parents and peers, and parents often educate their children in a "threatening" way, which is easy to form a distorted situation and make women feel afraid of sex life.

2. Professional treatment

Clinically, it is generally adopted for women who have fear of sexual intercourse.Hypnotic cognitive behavioral therapyLet women re-establish their cognition of sex, so that women can better alleviate their fears and change their original cognition. If sexual behavior is still unacceptable after treatment, vaginal dilation will be performed according to the patient’s wishes.

3. Investigate diseases

Some women have this disease because of congenital vaginal diseases, so they should go to the hospital in time to investigate the causes and then carry out targeted treatment.

4. Adjust your sexual life style

Full caress must be carried out before sexual intercourse, so that women can take the next step when they are excited, which is helpful to improve vaginal spasm.

Sex is an instinctive physiological reaction that everyone has. You don’t have to feel ashamed. When you find that you have some abnormal performance, you should bravely seek medical treatment.

References:

[1] "There is a realistic version of" masters of sex "in Changsha: treating sexual phobia, and some patients are still virgins after 19 years of marriage". xiaoxiang morning herald, 2019-12-17.

[2] Xiao Xiao. Vaginal spasm should be treated first [J]. Healthy living (second half), 2011.

[3] Zhen Hongli. New progress in diagnosis and treatment of vaginal spasm [J]. China Family Planning and Gynecology, 2016, 8(2):3.

Reprinting is prohibited without the permission and authorization of the author.

The woman’s chest is long Mao Mao, is there a problem? 15 women’s physiological knowledge, both men and women should know

As a young man

knowledgeable

"Friends of Women"

There are often female powders "teasing" me backstage.

In order to solve your questions.

Uncle Jiu will teach you a lesson now:

Women’s physiological knowledge that both men and women must know

When we were little,

In fact, there are 6-8 pairs of mammary primordia.

normally

Except for a pair of nipples on the chest

Everything else will gradually degenerate.

But in a few cases,

There are also fish that slip through the net to form "secondary milk"

Appears on the "auxiliary breast line"

And these "auxiliary breasts"

You can even secrete milk

Girls’ breasts

Most of them are described by cups.

But the weight of this body

Many gentlemen don’t know

The size of the chest depends on heredity and nutrition.

Weight and times of pregnancy and childbirth

Massage really doesn’t work.

If you touch where you are fat.

Isn’t your hand in the sky?

Because there are hair follicles near the nipple

Therefore, the girl’s chest will also grow Mao Mao.

If you feel unsightly

Can be removed with scissors or razor.

But don’t use depilatory cream or tweezers.

Avoid hair follicle inflammation

Everyone is unique.

Chest shape is no exception.

In order to avoid being "harmonious"

Please use your imagination!

After living with roommates for a long time,

Menstruation synchronization may indeed occur.

The shape of hymen is very different.

Other women are born without hymen.

This is also normal.

It’s 2020.

No one will believe that, will they?

The hymen is usually a circular opening.

And elastic.

Through something the thickness of a finger.

It’s really "wet and broken" (something)

And the width of the tampon

Generally, it will not exceed 1.5cm.

Although there is no research showing that

Menstrual life can lead to inflammation and endometriosis.

But blood on the sheets is not easy to wash!

and

If the girlfriend is because of menstruation,

Feel unwell

How can you still have time and mind to play sports with her?

This is mainly a movement process.

There will be air leakage.

The phenomenon of being squeezed out

You don’t have to worry or feel embarrassed.

Taking painkillers for dysmenorrhea can effectively relieve pain.

* Common painkillers are ibuprofen and propranolol.

Naprogesic Bayer dysmenorrhea drugs in Germany, etc.

Little side effect

There will be no dependence.

But there is a gastric ulcer.

Or asthma, don’t eat it!

under normal conditions

The length of Y channel is 7 to 11 cm.

When men and women exercise.

Will increase by 4 to 5 centimeters.

The color of private parts has nothing to do with sex life.

Mainly related to the level of sex hormones.

Don’t say anything about "black fungus"!

There are no accidents.

Mao Mao near there.

Can reduce the impact generated during exercise.

It can also reduce the friction to the skin

It is perfectly normal to use your own hands.

Girls can also please themselves.

Why don’t you like it before you go!

-End-

# Breeze Project ##39 Healthy Super Group #

References:

[1] Wang Shilei. 25 secrets of female physiology. Frontier of Medicine, 2008 (8): 48-50.

[2] Xu Yi-lu. Ten Appropriate and Ten Inappropriate Menstrual Periods. Seek medical advice: the second half of the month, 2010 (5): 62-64.

[3] menstrual health is very important for women’s health. People’s Health Network.2020-05-29

The charm of mature women

In this fast-paced world, women are constantly pursuing beauty and fashion. The woman in a black V-neck sweater gently pulled her hair back to show her elegance and confidence.

She is wearing a pair of gorgeous earrings, which adds dignity and temperament to her beauty. Her brow reveals a firm belief, as if to tell the world that she has an indomitable spirit.

This picture vividly shows a modern woman’s independence and autonomy, and makes people feel her inner strength and strength.

Exercise can strengthen the body and resist disease. Five kinds of exercise not only lose weight but also exercise the heart and lungs.

Editor’s note:Life lies in exercise, which can improve health, effectively improve the body’s disease resistance and make people energetic. Scientific movement should run through one’s life. At different stages of life, as long as exercise will bring us different benefits, let’s look at the exercise prescription prescribed by experts.

Sports at different ages have emphasis.

Adolescence (12-18 years old)

Sports focus: promote the development of balance and sports coordination ability, and promote the normal development of muscles.

Exercise program: diversify and establish exercise habits.

At this time, it is the rapid development of bones, muscles and intelligence. It is necessary to expose teenagers to diversified sports, cultivate one or two sports hobbies, and form sports habits that will benefit them all their lives. It is also beneficial to carry out higher intensity resistance training after puberty, and increase muscle strength and muscle endurance. Xiaodong Hou, deputy chief physician of the Department of Orthopaedics, Physical Examination Center of Guangdong Provincial People’s Hospital, reminded that at this time, if you are not professionally trained, don’t carry out sports such as marathon that excessively consume your physical strength and challenge your physical limit, so as not to encourage you.

Youth struggle period (18-35 years old)

Focus of exercise: promote cardiopulmonary function, increase muscle endurance and explosive force, and maintain joint flexibility.

Exercise program: increasing the intensity of exercise can strengthen strength training and carry out more group sports.

This period is an important stage of struggle in life. Many young people may not be able to keep regular exercise every day, but can exercise two or three times a week instead. Continue the sports hobbies of teenagers, and improve skills and tactics and related training. This can not only improve the level of sports competition, but also promote mental health while benefiting the body. For example, people who like long-distance running will increase core training and proprioception training, while those who like ball games will increase strength training and coordination function training.

Because of the increasing work pressure, we can do more group sports at this stage, such as basketball, football, badminton, etc., to exercise physical fitness, but also to enhance teamwork and self-confidence and relieve mental stress. However, you must fully warm up before strenuous exercise to avoid injury to muscles, tendons and joints during exercise.

Young and middle-aged (35-50 years old)

Focus of exercise: prevent obesity, maintain healthy body fat ratio and muscle mass, and maintain cardiopulmonary function.

Exercise plan: exercise in different periods and multiple times to reduce the proportion of high-intensity exercise.

Work and family in this age group are under great pressure. By adhering to a healthy lifestyle and scientific exercise, we can prevent centripetal obesity, improve sleep, relieve stress, promote metabolism and reduce the occurrence of various chronic diseases.

At this age, it is mainly to maintain exercise habits. It is suggested to exercise in different periods and many times to reduce the proportion of high-intensity anaerobic exercise and increase soothing aerobic exercise. Whether the exercise is excessive or not is measured by the fact that there is no obvious fatigue on the second day after exercise. The heart rate can be monitored at the same time during exercise, so as to achieve the best exercise efficiency, rather than blindly pursuing high-intensity or no-intensity exercise.

In the way of exercise, you can choose targeted core muscle group training; Reduce fat deposition in trunk and maintain muscle strength of limbs. Pay attention to avoid excessive joint wear during exercise.

Late middle age (50-65 years old)

Sports focus: emphasize sports safety, prevent muscle atrophy, and pay attention to protecting joints.

Exercise scheme: reduce antagonistic exercise and carry out exercise to enhance the sensitivity of facet joints.

After the "eventful autumn" of family work, people know more about their bodies at this stage. At this time, exercise should be lasting and safe, reduce antagonism, and avoid the pain and interruption of exercise caused by injury. Tai Ji Chuan, Baduanjin, etc. are more soothing aerobic exercise, which is helpful to improve the range of motion of joints; Small ball sports such as table tennis, table tennis and golf can also increase the coordination and sensitivity of hands and brains.

Old age (over 65 years old)

Sports focus: prevent degradation

Exercise program: Interest-oriented, physical strength limited, single or small group exercise.

This age group is very concerned about their own health. At this time, it is most appropriate to carry out double or small group sports with their wives or friends, which can not only supervise each other, but also ensure safe care. Can be within the limits of physical support, interest-oriented, pleasant to exercise.

Five kinds of exercise can not only lose weight but also exercise the heart and lungs.

stride

Stride can enhance endurance, oxygen carrying capacity and speed up exercise, burn fat, make the heart beat faster, and significantly reduce cardiovascular resistance.

The correct way to walk: first, walk at a relatively slow speed (but with a big stride) for 5 ~ 10 minutes, then stop and slowly do flexibility exercises and stretching exercises for 5 minutes; Then speed up and stride, so that the heartbeat reaches 70% of the fastest speed.

Keep your back and waist straight, hold your chest as high as possible, keep your feet and toes in the direction of walking, and exert your strength with your toes at every step, so that the muscles of your whole body can participate as much as possible, and it is best to have a feeling of bouncing.

When striding, the swing arm should be enlarged, and the straight arm should be balanced as far as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote blood flow in the lower limbs.

Every step is bigger than the usual walking step. The simple method is: stick some water on the bottom of your feet, walk normally first, measure the distance between two footprints, and then increase 15 ~ 20 cm on this basis, which is the stride for striding. Take a few more steps to adapt to the new stride, and then you can take an "aerobic stride", so as to get a good exercise effect!

run

Running is the most popular cardio-pulmonary exercise at present, and the muscle groups exercised during running include ankle joint, hip and knee, leg socket, hip flexor and foot muscle. Research shows that an ordinary person weighing 66 kilograms can burn 300 kilocalories if he runs 8.4 kilometers in 30 minutes.

Correct running method: It is best to have a warm-up walk for 5 minutes before running, so that more nutrients can be transported to specific body parts for exercise. Next, do stretching or jogging for 5 to 10 minutes to improve muscle flexibility and flexibility.

The amount of exercise should be small in the first week of running, and then gradually increase the speed and distance. End your exercise by jogging, don’t stop suddenly. If you feel extremely tired, you can take a proper rest for 1 ~ 2 days.

boxing

Fitness experts believe that boxing is one of the best ways to exercise cardiopulmonary function. Boxing exercises many muscle groups, including biceps, quadriceps femoris, leg fossa and gastrocnemius. In addition, it can also exercise abdominal muscles, internal and external trapezius muscles, pectoralis major muscles and latissimus dorsi muscles.

Practice method: Run intermittently before boxing. For beginners, you can jog for 1.5 kilometers, run for 600 meters, and then jog for 800 meters. When running, the pace intensity should be greater, so that the heartbeat can reach the level of aerobic exercise.

Every time you practice boxing, you should do 5-10 minutes of warm-up exercises, and then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do 5 minutes of boxing exercises, including all kinds of hitting and defending boxing. Then hit the lighter or heavier sandbags within the specified time. Finally, do stretching exercises for 5 minutes to cool down your body and keep your heart beating steadily.

swim

Swimming can significantly enhance the strength of the heart and significantly reduce the risk of diabetes, stroke and heart disease. This kind of aerobic exercise in water requires people to use various techniques to move their bodies in the water.

Swimming exercises the most comprehensive muscle groups, including abdominal muscles, gluteal muscles and leg pits. For beginners, freestyle is the most comprehensive, fastest and easiest to hit water.

The correct swimming method: First, swim 250 ~ 400 meters of freestyle, backstroke and breaststroke as warm-up exercises.

Then do balance exercises. Do scissors kick in the water and stretch your arms forward. When doing this exercise, your head should be below the water surface and breathe sideways. Take a break every 25 meters and do 4 groups. This can improve the balance in water.

Next, do lateral balance exercises. The right leg does scissor kicking, the right arm stretches forward, the head rests on the right shoulder, the mouth is slightly opened on the water, and the armpit presses against the water to maintain balance. Then switch to the left, do 2 groups each, and have a rest every 25 meters.

After the balance exercise, do 2× 100m backstroke, 2× 100m breaststroke and 10× 50m freestyle, and take a rest for 1 minute between each group.

Finally, finish the exercise by swimming 150 meters slowly.

power yoga

Strength yoga is the most physical type of yoga, which combines traditional yoga posture and aerobic exercise. Practicing this kind of yoga can improve the circulatory system of the human body, make all the muscles of the whole body exercise, not only burn fat, but also improve the flexibility and flexibility of muscle joints, make the human body lighter, more flexible and stronger, and make people’s spirit calm and achieve the effect of detoxification.

Correct practice: Strength yoga includes eight steps: controlling desire, self-discipline, posture, breathing control, sensory inhibition, concentration, meditation and detachment. The sequence of poses is arranged in a scientific way. During practice, various poses should be smooth and uninterrupted, and breathing should be used to coordinate the connection of various smooth posture changes.

Exercise regularly, remember to supplement vitamin B.

Vitamin B family is an important substance to maintain nerve excitability and energy, which can accelerate energy metabolism, consume accumulated fat, improve exercise effect and encourage muscle strength. Protein and carbohydrates supplemented during exercise need a lot of vitamin B to help metabolism. If they are consumed too much, they will be deficient, which may lead to metabolic disorders, decreased immunity and even illness. Vitamin B family consists of more than 12 kinds, among which vitamin B1, vitamin B2 and vitamin B6 are closely related to exercise.

Vitamin B1 is mainly related to carbohydrate metabolism, and also affects fat metabolism. The greater the amount of exercise, the higher the consumption. The main food sources of vitamin B1 are coarse grains, milk, egg yolk, lean meat and plant seeds.

Vitamin B2 is related to the metabolism of fat, carbohydrate and protein, and it is prone to various inflammations, including angular stomatitis and cheilitis. The main food sources of vitamin B2 are animal liver, egg yolk, milk, beans and green leafy vegetables.

Vitamin B6 is related to protein’s metabolism. It is necessary for glycogen to be converted into available glucose and amino acids to be converted into energy. The main food sources of vitamin B6 are animal liver, lean meat, beans and whole grains.

It is suggested that bodybuilders should eat more foods rich in vitamin B. If the amount of exercise is very large, they can take supplements appropriately, but it is best to find a professional to evaluate them before supplementing them. (People’s Health Network is integrated from Health Times, Life Times and Yangcheng Evening News)

Harvard University Research: Exercise is a good medicine to cure everything.

Text/reading Jun anchor/as before
Source/Fan Deng Reading (ID: ID:readingclub_btfx)
What changes will long-term exercise bring to our lives?
A netizen replied like this:
I have better living habits, and my stomach trouble has healed for many years;
Out of the shadow of lovelorn, regain the confidence of life;
Doing things is also more persistent and planned.
Besides making us have a healthier body, can exercise also improve our mood and improve the efficiency of doing things?
Reddy, a professor at Harvard Medical School, gave an affirmative answer.
After years of follow-up investigation and a lot of research, he found that the more important significance of exercise is to strengthen the brain.

This discovery has refreshed people’s cognition of sports. More and more people have changed their lives through sports, and the better.
Image source: panoramic vision

Exercise can improve your ability.

An American school once conducted an educational experiment called "Zero physical education class".
Students are required to do a lot of physical exercise before taking cultural classes.
As a result, the 19,000 students who participated in this activity not only became the healthiest students in the United States, but also became the smartest students.
Why does exercise make people smart?
Originally, humans thought that the neurons in the brain were fixed.
But through scientific experiments, scientists were surprised to find that:
Exercise can promote the proliferation of neurons and enrich the neural network of the brain, thus enhancing our memory and improving learning efficiency.
Alina Zhang, a writer, ran at 7 o’clock and read and wrote at 8 o’clock every day for seven years, rain or shine.
The ability to maintain high-efficiency output lies in using the generate vitality of the brain after exercise to start the growth time, and arranging the difficult work at this time, which virtually improves the work efficiency.
For young people, exercise can promote brain development; For the elderly, exercise can delay brain degeneration.
On the official website of Wanda Group, Wang Jianlin, the president of Wanda Group, has been exposed for decades: get up at 4 am, exercise for 45 minutes first, and then eat breakfast.
As an entrepreneur, even if his daily schedule is full, Wang Jianlin has to take an hour to exercise, even if he goes abroad.
With the increase of age, sports bring him not only strong body, but also clear thinking and agile judgment.
Rousseau once said: "My body must keep moving before my brain will start."
People who have been exercising for a long time have gradually become smarter, and unconsciously, they have opened the gap in life with others.
Image source: panoramic vision

Exercise will improve your bad mood.
Jennifer Shaw, a teacher at Harvard Medical School, said:
"People only know that exercise is good for physical health, but they don’t consider its effect on mental health."
People who love sports and exercise more can get rid of negative emotions such as depression and stress more quickly.
There is a patient with depression. He has severe insomnia and it is difficult to communicate with others.
Later, he used running as a way to relieve depression, gradually cured the disease, and became the image ambassador of local running.
He said:
"Now depression and anxiety are problems that young people often face, but why do sports students feel much happier?
"I have experienced many setbacks and various possibilities of depression, but I still live happily. Why?
"Go out and run when you are uncomfortable. I feel much better when I sweat!"
Studies have confirmed that exercise can promote the secretion of dopamine in the brain, and dopamine can not only improve mood, increase happiness, but also start the attention system, thus producing a sense of satisfaction and control over life after success.
People who exercise more will become more and more confident as their figure gets better.
At the same time, I can enjoy the challenge and love life in the movement of breaking through myself again and again.
The mental health survey in China shows that the lifetime prevalence rate of adult depressive disorder in China is 6.8%, of which 3.4% is depression, and postpartum depression has been paid more attention by the society.
Amanda, the star, revealed in a variety show that she had suffered from "postpartum depression".
I cried every day, and I had great doubts about myself. Finally, I had to entrust my child to my friend Tamia Liu for help.
A 37-year-old Dr. Haigui from Changsha, Hunan Province, also suffered from postpartum depression after having a second child. He took his 5-month-old daughter and jumped on the roof of the community. Both of them died on the spot.
Depressed people are silently suffering from psychological pressure and torture, which cannot be resolved and relieved. And exercise can provide them with an outlet for venting and become a cure.
Jefferson said: "Exercise should not be less than two hours a day, regardless of the weather. If the body is weak, the mind will not be strong. "
If we attach importance to sports and persist in sports, we will not only make our minds healthier, but also contribute to social peace and happiness.
Image source: panoramic vision

3 ways to strengthen your body and brain.
Exercise can make our life healthy and beautiful, so what can we do to make exercise play its greatest role and achieve greater significance?
First, find a sport you like and stick to it.
As the saying goes, "carrots and vegetables have their own love."
If exercise is not a happy thing for you, then you can’t go on for a long time.
So, please try to find and find the sports that you like and are suitable for.
For example, running is widely publicized, but you just can’t love it.
On the contrary, when faced with sports such as playing ball, dancing and cycling, you enjoy it.
Then follow your inner choice and do your favorite sport!
Second, constantly enrich the types of exercise and stimulate brain vitality.
If we want to exercise the brain through exercise, we should give it moderate pressure and let the brain practice repeatedly in its own stretching area, so as to stimulate the brain to learn and evolve continuously.
Therefore, we should update the exercise plan from time to time, add new sports, and then constantly challenge and adapt.
You can try to play ball after you get used to the rhythm of mountain climbing; After getting used to the intensity of playing ball, experience dancing.
Third, please start challenging work after exercise.
Whether you are used to exercising in the morning or evening, don’t waste the state of brain neuron proliferation and hippocampus strengthening after exercise, and seize the opportunity to improve memory and learning efficiency.
You can do high-intensity and difficult mental activities within 1-2 hours after exercise.
Students can recite and solve problems after exercise; Office workers can spend their time writing summaries and making tables; Entrepreneurs can think and plan their future careers.
You know, only when the brain is fully used after exercise can you really become "smart".
Image source: panoramic vision

Zhou Ling said:
"People who exercise regularly have an ecosystem in their bodies like a clear spring, while people who are sedentary have an ecosystem in their bodies more like a stagnant pool."
In primitive society, human beings are an animal with endurance.
But with the progress of the times, more and more people are engaged in mental work and sedentary for a long time, which has caused a series of diseases.
Nowadays, we know that exercise not only helps mental activities, but also relieves work pressure, which is a very cost-effective transaction for modern people.
Order"watching"From now on, let your body dance and enjoy the compound interest brought by exercise!

Liaoning bath center, the unbearable behavior of a father and son exposed: you distort, the child distorts.
Author: reading jun. Source:Reading in Fan Deng (ID: ID:readingclub_btfx), reading is the lowest cost growth, with 50 books every year, and 16 million people fall in love with reading.

Yizhou fashion selection

Cover journalist Li Xuedan

FUSALP X ZENITH Zenith launched a joint capsule series.

ZENITH Zenith Zenith and FUSALP jointly explored their long-standing professional skills and innovative inheritance, and brought outstanding watches and clothing series to welcome the arrival of cold winter. The series of works includes two custom watches and a series of fashionable sports clothes with modern flavor, which shows the innovative spirit and love for self-confident style jointly respected by Lilok watchmaking brand and Annecy custom clothing brand FUSALP.

FUSALP has specially launched a series of men’s and women’s ski suits capsules for this winter cooperation project, and its design theme is Zhenlishi and its DEFY Classic Skeleton Fusalp special edition watch. Adhering to the brand concept of FUSALP, making full use of its unique professional skills, highlighting the casual and fashionable design style, and using the scientific and technological materials that the brand is proud of to create a high-definition shape, while achieving excellent performance, it also ensures flexibility and freedom of movement. With its outstanding style and changeable functions, as well as futuristic features, the classic openwork watch DEFY Classic Skeleton was selected as the template for this cooperation. As a sports fashion watch suitable for both men and women, the DEFY Classic classic watch is both fashionable and sturdy, with a symmetrical hollowed-out dial in a harmonious proportion. Whether it is speeding on the ski slopes or enjoying the warmth of the fireplace in a warm and comfortable alpine cabin, it can add a ray of bright stars to the frozen snow-covered winter wonderland.

Chloe fragrance opens a romantic fragrance-folding journey in Southwest China.

Chloé fragrance Chengdu IFS boutique flagship store opened, which is the first time that Chloé fragrance has settled in southwest China, and it is also the largest store in China at present. French-style stacked fragrance aesthetics settled in Chengdu, which perfectly blended with the fireworks atmosphere of the city with southwest characteristics.

As a classic fragrance brand owned by Coty, the world’s leading beauty company, Chloe Fragrance has been committed to creating customized perfumes for high-end niche people, and has won the favor of countless fragrance lovers all over the world. Especially since the release of "Fairyland Garden" series of high-end perfumes, Chloe has won the favor of domestic consumers and become one of the fastest growing fragrance brands in China market in the post-epidemic era. This time, Chloe fragrance entered Chengdu and took it as the first stop for the brand to explore the southwest market, and made great efforts to build it into the largest flagship store of Chloe fragrance in China. This move not only shows the unlimited development potential of perfume products in Southwest China, but also reflects the brand’s determination to focus on the region, further explore the high-end perfume market in China, and meet the needs of domestic consumers for high-quality and niche perfume products.

Entering the store, the romantic atmosphere of Paris struck, and the flowers and green plants shaded each other, showing the aesthetics of exclusive artistic bouquets in the fragrance of Chloe Wonderland Garden, inviting consumers to immerse themselves in the Paris floral studio, feel the elegant experience of freely matching bouquets, and show the French elegance of the brand. The store has the first VIP experience area in China, with private space and exclusive 1V1 consultation, so you can enjoy unique services when you enter the store. Wonderland Garden surprises and customizes the courtesy, offering engraving service and high-definition packaging, and offering customers an extraordinary shopping experience.

At the same time, Chloe has also brought its fragrance families to Chengdu, where consumers can customize the exclusive fragrance in Chloe’s "Fairyland Garden" in Chengdu IFS and feel the collision charm of French laminated fragrance. In the future, Chloe will always be committed to extracting elements from pure nature, incorporating the French concept of fragrance making, allowing the imagination to freely combine and mix and mix, interweaving with endless fragrance harmonies, and creating exclusive fragrance services for China consumers.

Estee Lauder Group brings its brand into cdf Haikou International Duty Free City.

Estee Lauder Group, with its 13 brands, has settled in Haikou International Duty Free City, CDF, a new landmark in Hainan and the world’s first duty-free business travel and leisure destination, showing the diverse charm of brands and products.

Cdf Haikou International Duty Free City is adjacent to Xinhai Port, an important transportation hub in Haikou, and opened in October 2022. The whole project covers an area of 930,000 square meters and consists of six plots, covering duty-free businesses, high-end offices, high-end hotels, talent communities and other formats. Estee Lauder Group entered with its 13 iconic brands. Including: Estée Lauder, La Mer, Clinique, Origins, M·A·C, Bobbi Brown, Jo Malone London and TOM FORD BEAUTY. Editions de Parfums Frédéric Malle (Fumar Perfume Publishing House), KILIAN PARIS (Quellien), Dr.Jart+ (Tijiating) and Lab Series (Langshi) cover beauty, skin care and perfume categories, reach and meet the vast consumer groups with diverse beauty needs, and lead consumers to start their journey to the United States.

Estée Lauder has opened a brand tourism retail flagship store in cdf Haikou International Duty Free City, and it is also the largest tourism retail store in the world, bringing consumers online and offline skin care, makeup and fragrance experience. In addition, all brands under the Group are also equipped with exquisite displays and innovative interactive experience areas centered on consumers, aiming at providing new duty-free shopping experience for consumers who go to Haikou International Duty Free City.

HUBLOT Hublot Watch presents the 2022 FIFA FIFA World Cup Qatar 2022 Limited Time Theme Exhibition.

As the official timekeeper of FIFA FIFA World Cup Qatar 2022 in 2022, HUBLOT Hublot’s limited-time theme exhibition in FIFA World Cup Qatar 2022 in 2022 was unveiled in SKP, Xi ‘an. This limited-time theme exhibition will last until November 30, and the theme exhibition will create an extraordinary spatial interactive device with avant-garde aesthetics, bringing fans an immersive experience. At the same time, the "Hublot Love Football" WeChat applet has also been upgraded and returned, creating an exclusive digital "fan position" with all-round immersive interactive experience, conveying the passion of football to fans from a multi-dimensional perspective, witnessing every exciting moment on the pitch with them, and welcoming the four-year football event.

The limited-time theme exhibition is equipped with an avant-garde watch BAR and an interactive device to simulate the scene of the stadium. Participants can score by shooting in the simulated stadium, and feel the burning moment on the pitch personally. The top three participants can also get Hublot selection gifts. The scene is equipped with a display device for rolling the game and the real-time score of the game, so that fans can always grasp the game situation. At the same time, guests, fans and friends can also experience local drinks from the four participating countries in FIFA World Cup Qatar 2022 in 2022 and enjoy the carnival feast of football together.

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