Editor’s note:When winter comes, many people will feel freezing, freezing their hands and feet. How can they spend a warm winter? Of course, it is a tonic! Today, People’s Health Network will discuss with you how Kan Kan uses health-preserving recipes to help him get rid of the cold and warm the winter.

　　Ginger sugar and suye drink to prevent colds

　　3 grams of ginger, 15 grams of brown sugar and 3 grams of perilla leaves are taken; Wash ginger, cut it into filaments, put it in a cup with perilla leaves, add brown sugar, brew with boiling water, cover the cup and stew for 10 minutes, and take it while it is hot, twice a day.

　　Among the prescriptions, Perilla leaves are pungent and warm, which can dispel cold, relieve muscle surface, disperse stagnant lung qi and regulate qi. It can treat wind-cold colds with aversion to cold and fever, headache and stuffy nose or cough and chest tightness, and gastrointestinal colds with nausea, vomiting, stomachache and abdominal distension. Compatibility with ginger can enhance the efficacy of relieving exterior syndrome and dispelling cold. Brown sugar is sweet and warm, which can not only warm the middle and dispel the cold, but also help the perilla leaves and ginger to spread out in the cold outside, and can also be used as a condiment to relieve the spicy and bitter taste.

　　In addition, this prescription has a certain effect on those who have nausea and vomiting during pregnancy, those who have abdominal pain and nausea after eating fish and crabs, and those who have vomiting and diarrhea due to cold in their stomachs. After suffering from heavy rain, ice and snow, cold wind and wet water, soaking a cup of ginger sugar and suye drink can also prevent colds. It should be noted that people who have internal manifestations of damp heat such as heavy fatigue, drowsiness, fullness in the chest, loss of appetite, and sticky stools should not take it.

　　Danggui Ginger Mutton Soup Warming the Middle and Tonifying the Blood

　　250g of mutton, 15g of angelica and 30g of ginger are taken; Washing mutton, cutting into pieces, blanching with boiling water, and draining; Angelica sinensis and ginger are washed with clear water respectively, and ginger is sliced; Stir-fry ginger in the pot for a while, then pour in mutton and stir-fry until the blood is dry, then put it in a casserole with Angelica sinensis, add appropriate amount of boiling water, and after boiling with high fire, use low fire for 2-3 hours and season.

　　Danggui Ginger Mutton Soup is from The Synopsis of the Golden Chamber by Zhang Zhongjing, a medical sage in the Eastern Han Dynasty. Among the prescriptions, Angelica sinensis has the functions of nourishing blood, regulating menstruation, promoting blood circulation, removing blood stasis, relieving pain, moistening intestines and relaxing bowels, which is characterized by nourishing blood and promoting blood circulation without hurting blood, and is the first essential medicine for regulating menstruation and enriching blood. Mutton is warm, warming the middle energizer, tonifying the kidney and essence, stimulating appetite and strengthening the body, dispelling cold and removing dampness, and the compatibility with Angelica sinensis enhances the power of tonifying deficiency and warming yang, which not only enriches blood but also relieves pain. Ginger is warm and scattered, which helps mutton to disperse cold and warm the stomach, and eliminates the smell of smell. The three herbs are used together, with simple composition, remarkable effect and unique flavor, and have the effects of warming the middle warmer, enriching blood, regulating menstruation and dispelling cold.

　　This prescription is especially suitable for people with physical deficiency and cold symptoms such as pale face, cold hands and feet, and long urine. It can also relieve women’s symptoms such as delayed menstruation or less menstruation, amenorrhea and dysmenorrhea, menstrual headache, restless fetal movement, postpartum abdominal pain and dizziness. It is also suitable for male impotence, cold hernia, prostatitis, prostatic hyperplasia and other diseases; Old people who are weak and have various degenerative diseases can also take it regularly. In addition, people with severe cold in the body can add more ginger; This prescription should be used with caution for people with frequent fever, sore throat and ulceration of tongue and mouth.

　　Salvia Miltiorrhiza rice wine can relieve abdominal chills.

　　Take 200g of Salvia Miltiorrhiza and 1kg of rice wine; Pulverizing Radix Salviae Miltiorrhizae, soaking in rice wine for half a month, and taking 15 ml each time in the morning and evening; Or 10 ml each time, 3 times a day, and warm the wine before meals.

　　Among the prescriptions, Salvia miltiorrhiza is bitter in taste and slightly cold in nature. It enters the liver and kidney meridians, and has the effects of promoting blood circulation, removing blood stasis, cooling blood and eliminating carbuncle, nourishing blood and calming the nerves. Modern pharmacological experiments show that Salvia miltiorrhiza can dilate coronary artery, increase coronary blood flow and slow down heart rate, which is of great benefit to senile diseases such as coronary heart disease. Rice wine is warm, which not only opens the blood vessels, but also makes the medicine stronger, and has a relieving effect on heartache and cough caused by cold phlegm. Soaking salvia miltiorrhiza in wine is especially suitable for women with blood stasis, amenorrhea, dysmenorrhea and abdominal chills, and can also be used as health wine for patients with coronary heart disease and angina pectoris. This prescription is not suitable for pregnant women.

　　Five flavors of Lycium barbarum drink should be used with caution for initial cough.

　　50g of Schisandra chinensis, 50g of Lycium barbarum and 20g of white sugar are taken; Bag fructus Schisandrae Chinensis with small gauze, cutting fructus Lycii, and put them into casserole; Add 1.5 liters of water, fry with low fire, filter out the liquid medicine, pour it into a cup, add white sugar and stir well.

　　Among the prescriptions, Schisandra chinensis is sour and sweet in taste, warm in nature, and belongs to lung, kidney and heart meridian. It has the effects of astringing lung and nourishing kidney, promoting fluid production and arresting sweating, astringing essence and stopping diarrhea, calming the heart and calming the nerves, and is often applied to lung deficiency cough, kidney deficiency and weakness, and long-term lumbago caused by deficiency of both lung and kidney and exhaustion of essence and qi. Lycium barbarum L. is sweet in taste and flat in nature, and belongs to liver, kidney and lung meridians. It can nourish liver and kidney, improve eyesight and moisten lung, and relieve cough caused by deficiency of lung and kidney yin. In Compendium of Materia Medica, white sugar is also a blind Chinese medicine, which can harmonize the middle and urgent matters, promote fluid production and moisten dryness, and is often used to treat cough due to lung deficiency and lung dryness. The combination of the three herbs can strengthen the spleen and stomach, nourish the liver and kidney, nourish the heart and blood, promote fluid production and quench thirst, and is suitable for symptoms such as fatigue, lack of blood, limp waist and knees, palpitation and insomnia caused by deficiency of five internal organs in winter.

　　It should be noted that this prescription should be used with caution for patients with initial cough and irregular stool, and patients with high blood sugar and diabetes can use less or no white sugar.

　　Black tea warms the stomach and dispels cold.

　　First of all, black tea can warm the body and resist cold. In autumn and winter, the physiological function of human body decreases, and the yang is weakened, which requires high energy and nutrition. At this time, soaking in a cup of black tea can play a role in preventing diseases. Black tea is sweet and warm, which can nourish the yang, and the soup color is scarlet, which can give people a warm feeling. Black tea is rich in protein and sugar, which can warm the abdomen and enhance the cold resistance of human body.

　　Secondly, black tea can nourish the stomach. Tea polyphenols contained in tea have astringent effect, which has a certain stimulating effect on the stomach, and it is more irritating on an empty stomach, so sometimes drinking tea on an empty stomach will make you feel uncomfortable. Drinking black tea with sugar and milk often can diminish inflammation and protect gastric mucosa, and also has certain effect on treating ulcers. However, black tea is not suitable for cold drinking, which will affect the effect of nourishing and warming the stomach, and may also reduce the nutritional content because it is left for too long.

　　Third, black tea can help digestion. Black tea can get rid of greasy, help gastrointestinal digestion, stimulate appetite, and strengthen heart function. When you feel greasy and bloated in your daily diet, drink more black tea to reduce greasy and promote digestion.

　　Fourth, black tea can prevent colds. Experiments show that black tea has strong antibacterial ability. Gargling with black tea can filter viruses to prevent colds, prevent tooth decay and food poisoning, and reduce blood sugar and hypertension.

　　Warm-up food list in winter

　　1. Mutton, beef and other foods rich in protein and iron. 30% of the energy contained in protein will be turned into heat and radiated from the body surface, while only 5%~6% of the energy contained in carbohydrates will be lost as heat, and 4%~5% of the energy contained in fat. Therefore, eating foods high in protein in winter helps the body to resist cold. It is worth noting that among foods rich in protein, red meat and animal offal are also good sources of iron. Iron participates in heme synthesis in the body, which can improve the oxygen carrying capacity of blood. People with iron deficiency will feel cold because of insufficient heat production. Need to remind everyone that the amount of meat eaten every day should not exceed 2 Liang.

　　2. Foods rich in iodine such as kelp, laver and marine fish. Thyroxine is an important hormone in the regulation of human metabolism, which affects the metabolic rate, growth and development, nerve and muscle function. It can promote the transformation of protein, carbohydrate and fat in the body into energy and resist the cold. Iodine is an important raw material for the synthesis of thyroxine. If iodine is deficient, the body’s ability to keep out the cold will be reduced. Seawater is rich in iodine, so all kinds of marine foods are good sources of iodine, such as kelp, seaweed and marine fish, which should be eaten often in winter.

　　3, fresh dates, kiwifruit and other foods rich in vitamin C. Studies have shown that taking a large amount of vitamin C can significantly reduce the rectal temperature drop caused by cold, and can alleviate the excessive stress response of adrenal gland and enhance the body’s tolerance to cold. Dark vegetables such as persimmon pepper and tomato, and fruits such as citrus, fresh dates and kiwifruit are rich in vitamin C.

　　4, coarse grains, green leafy vegetables and other foods rich in B vitamins. Most B vitamins play the role of coenzyme in the body and play an important role in carbohydrate, fat and protein metabolism, such as vitamin B1, vitamin B2, nicotinic acid and so on, which are closely related to energy metabolism. Vitamin B1 mainly exists in coarse grains such as oats, nuts, lean pork and animal viscera. Foods rich in vitamin B2 include animal liver, egg yolk, dairy products and green leafy vegetables. Foods rich in niacin include whole wheat products, brown rice, beans, sesame seeds and peanuts.

　　5. Spices such as pepper and ginger. In the cold winter, eating some spices properly can not only bring you taste enjoyment, but also help the human body resist the cold. For example, capsaicin in pepper has the potential to produce heat, which can promote blood circulation and improve cold and frostbite. Studies by the United States Department of Agriculture have found that adding cinnamon to the diet can increase the metabolic rate of the body and promote heat production; The volatile oil in ginger can accelerate blood circulation, excite nerves and make the whole body warm. Therefore, when cooking in winter, you can put more spices such as pepper, cinnamon and ginger.

　　Chinese medicine teaches you to keep warm in eight parts of your body.

　　Feet. Feet are the parts of the whole body that are most afraid of cold. "Cold feet make the whole body cold." The meridians of the kidney and spleen and stomach originate from the feet, but because the feet are farthest from the heart and the blood flows the longest, the blood supply is often insufficient. If your own heat energy is not enough, you should ask for "foreign aid". The best way is to soak your feet with hot water every day to promote blood circulation and make your whole body warm. Soak your feet for 20 minutes each time, and the water temperature is about 42℃. At the same time, you can massage Yongquan point on the sole of your foot, which plays the role of regulating viscera and dredging meridians. Shoes and socks should be warm, breathable and hygroscopic.

　　Waist. The waist is second to cold, which is the viscera of the kidney. The kidney likes warm and hates cold. Once it feels cold, it will immediately "get emotional". Men will have weak waist and knees, impotence and premature ejaculation, while women are prone to menstrual disorders and dysmenorrhea. Therefore, both men and women must wear long coats when it is cold, and don’t let the waist be bare. Usually, you can rub your waist with both hands: after rubbing your hands with each other for fever, press tightly on the waist eye (located at the 3.5-inch depression next to the spinous process of the third lumbar vertebra), once every morning and evening, 50-100 times each time, which can warm kidney yang and smooth qi and blood.

　　Head. The head is the master of the whole body, where all the yang meets and all the veins are connected. Once attacked by cold pathogens, it is easy to cause colds, rhinitis, headache, toothache, trigeminal neuralgia and so on. The head is still the least good at retaining heat. It is found that when the temperature is 15℃, the heat lost from the head accounts for 30% of the total body heat, and when the temperature is 4℃, it accounts for 60%. Therefore, the colder it is, the more you should keep your head warm. You must wear a hat when you go out in winter, preferably to cover your forehead. Don’t take off your hat immediately after sweating on your head. You should go indoors first and slowly eliminate the sweat to avoid the cold wind blowing directly. In addition, combing your hair more than 100 times every morning makes your scalp slightly hot, which is conducive to the smooth flow of blood in the head meridians, promoting the rise of Yang and keeping your blood alive.

　　Neck. The neck is the "fortress" of the human body, connecting the head with the trunk, or the main throat. It is also the only way for cardiovascular and cerebrovascular diseases, which makes its "body" particularly delicate. Once it is cold, cervical spondylosis, pharyngitis and cerebrovascular diseases will follow. It is best to wear a stand-up collar in winter, especially for the elderly. When going out, you must wear a scarf, which is good for preventing hypertension and cardiovascular disease.

　　Knee. The cold of the knee can lead to the contraction of local muscles and blood vessels in the joint, causing joint pain. The key to protect the knee joint is to keep warm and cold, wear knee pads, or choose woolen pants with thickened knees, and pay attention not to exercise too much. In addition to winter, in rainy and snowy days and summer, the knee joint should not be cold and damp.

　　ear Ears are small in size, have a large area in contact with air, and heat is easily dissipated. In addition, the ear skin is thin, and the auricle lacks the protection of subcutaneous fat, which is easy to grow chilblain. Therefore, when going out, you must "put on" warm coats, you can put on ear bags, or cover your ears with wide hats and scarves. When you enter the warm room from the outdoor, you can quickly rub your ears with your hands to make them warm up quickly. Massage and rub the auricle every morning, noon and evening for about 5-10 minutes each time.

　　Nose. The nose is often exposed. If the nasal mucosa is exposed to cold air, mucus secretion will be reduced, capillaries will become brittle, and the "screen" function of the nose will become worse, which will lead to germs entering the lungs and increase the chance of respiratory infection. Wear a cotton mask when going out, but it is best not to cover it with a scarf to prevent bacteria or fabric fibers from entering the nasal cavity. When it is cold, you can massage your nose every day. After rubbing the outside of your thumb together, massage it up and down 30 times along the bridge of your nose and nose. Doing it once before getting up early and once before going to bed at night can enhance the blood circulation of the nose and improve the cold tolerance.

　　Back. If the back is the yang in the yang, if the back is neglected to keep warm, it will be easily invaded by the evil of wind and cold, which will damage the yang of the human body and lead to the decline of immune function. It is best to wear a cotton vest or wool vest in winter. When the weather is good, don’t forget to sunbathe your back. The heat flow will make your whole body comfortable.

　　Massage acupoints to help keep your body warm.

　　1. Jianjing point

　　Massage Jianjing point can not only get blood circulation for the first time, but also make your shoulders and neck warmer, and can also help you relieve neck and shoulder pain and stiff neck.

　　The specific operation method is: the massaged person takes a sitting position, the massager stands behind him, his hands are open, his four fingers are close together, and he naturally rests on the shoulder well of the massaged person, and the four fingers and his thumb make a rhythmic grip relatively hard. The strength should not be too heavy and the time should not be too long. Especially people with hypertension or cardiovascular and cerebrovascular diseases should not overdo it.

　　2. Shenque

　　Shenque point is an important point for longevity. Before going to bed every night, we can rub our hands on the navel and press them alternately clockwise and counterclockwise until they get hot. This will make our abdomen warm, thus making our face rosy, and can also relieve abdominal pain, bowel sounds, edema and swelling, diarrhea and proctoptosis.

　　3. Ears

　　Traditional Chinese medicine believes that "the kidney opens to the ear" and massage the ears frequently in winter can not only prevent chilblain, but also contribute to the health care of the kidney and the smooth flow of qi and blood. Here are the three most commonly used methods.

　　Pull the earlobe: Rub the earlobe with your thumb and forefinger until it is hot, and then pull the earlobe down 15-20 times.

　　Lift the tip of the ear: hold the upper contour of both ears with your own hands, so as to properly lift the tip of the ear. When lifting, press and rub the tip of the ear with your thumb and forefinger, and wait until it is hot.

　　Rubbing the helix: put our thumb on the inside of the helix and the other four fingers on the outside of the helix, gently knead for 2-5 minutes, and then lift it up, as long as you feel hot.

　　4. Dazhui

　　Dazhui point is the meeting of "Sanyang" and "Du meridian", where the whole body yang meets. Massage Dazhui is equivalent to turning on the main switch of the whole body "heating".

　　The selection method of Dazhui point is: when you bow your head, the most obvious depression below the bony process behind the neck. When taking a shower at home, you can put the shower head at the back of your neck and rinse it with hot water continuously, which can make you feel warm all over in cold season. Generally, the shower time should not be too long (no more than 20 minutes). People who are weak or accompanied by cardiovascular diseases should also reduce the time as appropriate, and the water temperature should be around 40℃.

　　5. Yangchi

　　Yangchi point, as the name implies, is the place where the yang gathers, which is located at the midpoint of the wrist back striation. Stimulating Yangchi point takes a long time, and the force should be slow. Pressing and kneading with both hands alternately can relieve the symptoms of cold hands.

　　6. Laogong

　　In the palm of our hand, there is a Laogong point, which is the point where the tip of the middle finger points when one finger makes a fist. The five elements of Laogong point belong to fire, so you can do anti-clockwise massage by pressing, rubbing and other methods. Pressing each point for about 10 minutes, 2-3 times a day, can play the role of warming hands, nourishing the mind and promoting sleep.

　　7. Zusanli

　　"Lingshu" records: "If the yang is insufficient and the yin is excessive, the intestines will scream abdominal pain in the cold … … Tuned to Zusanli. " In autumn and winter, you often press Zusanli, which can replenish the middle energizer and make the lower limbs warm.

　　The acupoint selection method of Zusanli is: when the leg is bent, you can see a small bone higher than the skin on the outside of the knee joint, which is the outer knee eye. From the outer knee eye, you can find Zusanli at four horizontal fingers. When you massage, you usually use your thumb to focus on Zusanli, press it vertically, and knead it slowly. The other four fingers are clenched or opened, which plays a supporting role, so that the stimulation can fully reach the deep layer of muscle tissue and produce feelings such as acid, numbness, swelling and pain. After a few seconds, gradually relax and repeat the operation several times.

　　8. Yongquan

　　The place where many people are most afraid of the cold is their feet, which can’t be warmed by wearing cotton shoes. We also have a "heating" switch on our feet, which is Yongquan point.

　　Yongquan point is located in the center of the foot, in the front 1/3 depression of the sole, which is an important point for health preservation and disease prevention, especially suitable for the elderly with kidney deficiency, fear of cold, fatigue and listlessness. As the saying goes, "If you want the elderly to be safe, the spring will always be warm", it is suggested that you rub your feet together every day, or rub your left foot with your right hand and your right foot with your left hand. Sticking to massage can make you energetic, strengthen your physique and improve your ability to keep out the cold. (People’s Health Network is integrated from Health News, Life Times, People’s Daily Overseas Edition, Family Doctor Online, Qilu Evening News)

　　Source: China Banking Association.

　　Cartography: Wang Zheping

　　Zhang Jie, a 26-year-old Beijing citizen, recently went to a bank outlet to do business and found that the outlet downstairs of the company had closed down. "Take the subway to work in the morning, and you can enter the station by scanning the code with the mobile APP bound to the bank card. Shopping can be paid by online banking, and credit card repayment is also through the mobile banking APP. Now I am used to online financial services, and there are fewer and fewer banks. Although there are fewer outlets around me, it has not brought any inconvenience. " Zhang Wei said.

　　In recent years, banks have accelerated the development of online business, and the business volume of online banking and mobile banking has increased rapidly. According to the latest data released by China Banking Association, online banking transactions of banking financial institutions reached 163.784 billion last year, up 7.42% year-on-year, and mobile banking transactions reached 121.451 billion, up 38.88% year-on-year. At the same time, many people have found that the number of bank outlets around them has increased.

　　Under the trend that people are increasingly favoring online financial services, where is the value of offline banking outlets? How to realize the transformation and development of outlets and improve service quality and efficiency? The reporter conducted an investigation and interview.

　　Are bank outlets still important?

　　Bank outlets still play an important role in serving specific people and regions and handling non-standardized business.

　　Why has the situation of bank outlets closed increased? According to several bank managers, more and more consumers like online banking, mobile banking and other online channels, and the proportion of businesses that need to go to the counters of bank outlets is gradually decreasing. The abolition of outlets is mainly due to the lack of customers and low efficiency.

　　In terms of the total amount, by the end of 2019, the total number of outlets of banking financial institutions had reached 228,000, and the number of outlets actually abolished this year only accounted for a small proportion. To meet people’s diversified financial service needs, bank outlets still play an irreplaceable role.

　　Uncle Lu, who lives in Shifosi Village, Yufa Town, Daxing District, Beijing, is over 80 years old and wants to deposit a sum of savings on a regular basis. How many years of products do you have? What is the interest rate? How much interest is it every year? With full of questions, he came to Daxing Xinhangcheng Sub-branch of Ping An Bank not far from home.

　　After understanding Uncle Lu’s needs, the bank staff answered his questions one by one, figured out the fixed interest rate of each file and how much interest he could get each year, listed it in a table, and then explained it in detail.

　　While listening to the explanation and looking at the form, Uncle Lu chose a time deposit that suits him. "You’d better make it clear, but I can’t figure it out myself." Uncle Lu was very happy. "Moreover, I am old, and it is inconvenient to save money with the self-service deposit and withdrawal machine. With the assistance of the staff at the outlets, I am much more practical."

　　Aunt Hai runs a small shop in Yabao Road, Chaoyang District, Beijing. Every month, she goes to the bank outlets to handle business such as change. "Many customers choose to pay in cash. If there is more or less change, they must go to the outlets to exchange it."

　　Sun Anqin, vice president of Ping An Bank Beijing Branch, said that from the perspective of clients, for some elderly people who are not suitable for online banking or other customers who are not good at or willing to do business online, banks can provide them with more thoughtful services by relying on physical outlets.

　　From the perspective of business types, offline outlets still play an irreplaceable role in some non-standardized businesses. "For example, for the service needs of private bank customers’ financial consulting, financial managers need to communicate with customers face to face to meet their differentiated and personalized needs. In addition, due to regulatory requirements and risk prevention needs, bank card opening and enterprise opening bank accounts must also be handled at bank outlets. " Shen Chunhua, general manager of the channel management department of China Everbright Bank, said.

　　"In the past, bank outlets provided customers with a large number of transactional financial services. With the development of online channels and self-service channels, the transaction attributes of outlets have been gradually replaced, and now customers mainly come to outlets because of complex transactions and complex needs. The service of bank outlets is more intuitive, flexible, humanized and professional, and it is still the main channel for banks to sell products and maintain customers. " Wang Haiquan, general manager of the Channel and Operation Management Department of Bank of China, said that in recent years, the average number of customers served by outlets throughout the Bank has stabilized at around 200 million, indicating that outlets still play an important role.

　　From the perspective of regional layout, the coverage of bank outlets is still increasing in areas with weak financial services such as "agriculture, rural areas and farmers". By the end of 2019, banking financial institutions had covered basic financial services to 166,300 administrative villages in 832 key poverty alleviation and development counties through institutional outlets, machine services and mobile services, with a coverage rate of 99.3%.

　　Ceng Gang, deputy director of the National Finance and Development Laboratory of China Academy of Social Sciences, said that the sinking of bank outlets to the grassroots level has made up for the financial shortcomings in rural areas and can play a positive social benefit. At the same time, with the economic development in rural areas, the demand for financial services is increasing, and there is huge room for development in inclusive finance, and banks themselves will also reap good economic benefits.

　　How to better transform and develop?

　　Many banks are actively exploring in improving service efficiency, expanding service content and changing service methods.

　　People in the industry generally believe that in the future, bank outlets will still occupy an important position in people’s lives, and banks will also rationally adjust the layout of outlets according to actual operating conditions and local service needs. China Banking and Insurance Regulatory Commission clearly pointed out that banking financial institutions should fully investigate the financial market structure, supply and demand of financial services in the new and original locations before changing their business premises, so as to avoid creating a financial service gap.

　　How should bank outlets be transformed? The reporter learned from the investigation that many banks are actively exploring ways to improve service efficiency, expand service content and change service methods.

　　Intelligent, with higher service quality and efficiency — —

　　It used to be a very complicated thing for enterprises to open bank accounts. Prepare a lot of materials, queue up at the bank, fill out a lot of forms, and stamp a lot of official seals … … It often takes a whole day. The research and development of Sunshine E account opening system of China Everbright Bank was launched, which helped customers solve these troubles.

　　"Online booking application for account opening, filling in the industrial and commercial data system, and electronicizing the seal are optimized, which greatly saves the time for account opening." Sun Jihua, the financial controller of a company, said that it took only 40 minutes from entering the bank to opening an account, "much faster than I expected".

　　In recent years, the intelligent transformation of bank outlets is in full swing. You can withdraw money with your mobile phone without a bank card; The whole money and change can be stored together, and self-service equipment can also be handled; Bank card can realize fast card exchange with the same number & HELIP; … A variety of intelligent services constantly improve the customer experience of bank outlets. The insiders believe that making full use of scientific and technological means, developing intelligent equipment and tools, and upgrading offline outlets will improve the service efficiency and quality of outlets.

　　At the same time, the machine replaces the manual to complete some tedious processes, which is conducive to allowing more staff to walk out of the counter and provide accurate services according to the differentiated needs of customers.

　　Integrated and diversified services are introduced — —

　　While promoting intelligence, bank outlets are also paying attention to integrating into demand scenarios, expanding service content and giving full play to service functions.

　　"China Everbright Bank actively promotes the comprehensive transformation of banking outlets, giving outlets cultural services, tourism consultation, health management and other functions." Shen Chunhua said that Guangzhou Yuexiu Sub-branch of China Everbright Bank, as the host bank of medical insurance business in Guangzhou, has an average daily passenger flow of about 500 people, much higher than the average level of the whole bank. At present, the branch serves more than 10 million medical insurance customers.

　　Bank of China Guangzhou Lujiang Sub-branch cooperates with the local library to open a special reading area at the outlets, and books can be borrowed and returned at the outlets. In Jie Fangbei Business District, a tourist hotspot in Chongqing, Ping An Bank Chongqing Jie Fangbei Sub-branch has launched cultural and creative products, and will also introduce reading corners. Some rural bank outlets can also provide express delivery and other services.

　　"In the future, the spare space of outlets can be diversified and transformed into a place for customers to consult and exchange, share learning, share office, and carry out community activities." Wang Haiquan said.

　　Be more proactive, and banking services will go out — —

　　Not long ago, the Chinese Business School of Guangdong University of Finance and Economics ushered in the opening season. The staff of China Bank Guangdong Zengcheng Sub-branch took five mobile smart counters to the school to provide on-site financial services for teachers and students. Teacher Huang of the school said that in the past, card opening and mobile banking had to be handled at bank outlets, but now the bank provides on-site service, which can be completed in just a few minutes.

　　"With technical support, banking service equipment is more intelligent and portable, and it is possible to take it out, so that customers can enjoy more convenient financial services." Wang Haiquan said.

　　In order to let people in mountainous areas enjoy more adequate financial services, Fujian has explored the "backpack bank" business model. "Bank account managers carry backpacks, install equipment into the village, and promote financial services door to door." The person in charge of the Fuzhou Central Branch of the People’s Bank of China said that the "backpack bank" sent loans to the countryside and sent funds "timely rain" to the people.

　　How to collaborate online and offline?

　　The advantages of online business and offline outlets are complementary and integrated, and the efficiency of financial services is continuously improved.

　　For banks, it is an important problem to deal with the relationship between online and offline business. Ceng Gang believes that the rapid development of online business will not replace the important role of bank outlets. In the future, online business and offline outlets will complement each other and develop together to continuously improve the efficiency of financial services.

　　Online and offline collaborative development can make business handling more convenient.

　　In the past, the counting and identification of foreign currency cash had to be done under the witness of customers, and the staff of outlets had to complete a series of processes step by step, such as customer identity verification, cash withdrawal amount verification, money withdrawal, foreign management information registration and cash counting, which often took more than half an hour. At present, Bank of China has launched the foreign currency smart access service, and customers can make an appointment to withdraw foreign currency cash through online channels such as mobile banking and micro-banking. The back-office vault will immediately receive the order information, allocate foreign currency cash according to customers’ needs, seal it in a standard envelope, and deliver it to the appointment outlets. After customers arrive at the store offline, they can go directly to the smart counter for self-service without queuing to get the number, which takes only one or two minutes.

　　Online and offline collaborative development can provide customers with more choices.

　　"When issuing income certificates, asset certificates and other materials, customers can flexibly choose the handling method according to their own needs. If the customer does not have time to go to the bank outlet, he can apply for a certificate online and send it to the customer; If customers need to use it urgently or need an on-site seal, they can also go to the outlets to handle it quickly and collect it on the spot. " Sun anqin said.

　　"The rapid development of online business has greatly promoted the transformation and upgrading of bank outlets." Wang Haiquan said that on the one hand, online business can effectively divert the standardized business of previous outlets, so that the manpower of outlets can be invested in more professional and personalized services; On the other hand, the development of online business is conducive to enhancing user experience, increasing customer stickiness, enhancing brand influence and better promoting the development of offline business.

　　The insiders believe that no matter which channel customers access from online or offline, customers should feel the undifferentiated and integrated service experience. Through the integration and development of online and offline services, increasing data sharing, and combining big data, artificial intelligence and other technical means, it is conducive to building a more complete and three-dimensional customer portrait and achieving accurate and caring services.

1905 movie network news Produced by, producer, screenwriter and director, starring,,,,, Wu Jun and Luo Gang, especially starring,, and friendship starring in the film release star Changsha Night Tour vlog. After the premiere on April 23rd, many viewers were very curious about night shooting. This vlog recorded all kinds of adventures of the actors in Changsha at night. YIN FANG was accidentally knocked down by a motorcycle when shooting the scene of crossing the road in Pozi Street. On the Orange Island Bridge, Zhang Jingyi first tried to hang Weiya at high altitude; Also carried out high-altitude challenges and climbed the Ferris wheel; The warmest scene should be that everyone is talking about powder together in Sister Li’s food stall. It should be really hungry to see everyone talking about powder. Let this bowl of powder draw a satisfactory end to Changsha’s night. In the Orange Island Bridge, Pozi Street Head, Changsha Ferris Wheel and Taiping Old Street, a story of its own is staged.

YIN FANG was knocked down by a car and frightened. Zhang Jingyi danced excitedly during the rehearsal in LAY.

At the premiere on April 23rd, many audiences at the scene praised the actors for performing the real state of Changsha nightlife. This video is to present the behind-the-scenes story of the film to everyone. In the film, Jing Wei (YIN FANG) walks through the crosswalk of Pozi Street with his suitcase, and he is accidentally knocked down by a motorcycle while shooting. Just when everyone is worried about trying to help YIN FANG up in the past, he stands up and continues to run happily, thinking about the trick well. "Brave" is the label that the audience put on Xixi (Zhang Jingyi) after the premiere. In reality, Zhang Jingyi, who hung Weiya for the first time, overcame her fear despite her fear of heights and bravely completed the filming, just like He Xixi who dared to love and hate.

Chen Qingzhi (Bai Yufan), a migrant worker in Changsha, poked the hearts of many strangers. As the guardian of the Ferris wheel, he climbed the Ferris wheel back and forth more than ten times during filming, even though his legs were weak. In the film, He An (LAY)’ s dream-chasing story touched many audiences at the scene, and the night in Changsha also opened up another side of him, making him dance vigorously on the set. In Sister Li’s food stall, the proprietress who greeted the guests and the diners who came to eat midnight snack, several shots showed the fireworks in Changsha. Guests from all corners of the country staged their own lives in Changsha.

Hot and bully is no longer the theme of Changsha. The nightlife under the lens of Zhang Ji is full of human feelings.

Most people think of Changsha as "overbearing and annoying" and the popular "online celebrity City" in recent years, but in this city full of love and tolerance, the director also left his own memories. During the post-screening exchange, the director shared the shooting story with the audience: "We filmed for 32 nights, and what we saw most was the fireworks and lights at night, but these fireworks and lights were not created by me, but by every ordinary person present, which can be comparable to the stars in the sky, so I dedicated this film to everyone. I feel luckiest that the audience in Changsha can see themselves in this movie, see the night in Changsha and see the night in China. " The audience also told me that they had not talked to their parents for two or three months after quarreling with them, but now they want to give my father a good call and apologize after watching this movie. Exchange a movie for a warm greeting.

The director selected several groups of characters in nightlife, dream catchers who insisted on their dreams, migrant workers who came to a foreign land, and dream catchers who were about to leave their hometown to embark on a new journey. Through their night life in Changsha, they showed the audience a city full of human feelings, and everyone living here was surrounded by love. On April 28th, it was released nationwide. During the May Day holiday, I walked into the cinema with my friends and let a movie take you to Changsha. From April 29th to May 13th, Changsha Joy City will hold "My Nightlife in Changsha — — Movie theme market ",friends in Changsha can also watch the movie and go to the field to punch in.

Author: Xu Qian Li Xiaoyu Xu Haizhi

There is such a proverb among Arabs.

"If there is a paradise on earth, Damascus will be in it;

If heaven is in the sky, Damascus will be equally famous. "

Heaven on earth, a gift from the gods.

The "eye of the storm" of today’s war

Syria, heart for heaven, a dream of hell.

The flames of war burned everywhere.

This once peaceful ancient civilization

Here, the left hand is flashy and the right hand is bloody and tearful.

Seven years ago,

Large-scale anti-government demonstrations broke out in Syria

A military conflict broke out between Syrian government forces and opposition forces.

Trigger a large-scale civil war

The rise of "Islamic State" forces

Enter Syria, attack the city and pull out the village.

The United States and Russia are involved in the Syrian battlefield

Start the "war on terror"

Turkey, Israel and other forces have stepped in.

The conflict in Syria has escalated, and wars have been fought one after another.

April 13th

Trump announced that he had ordered the US military to unite with Britain and France.

A precise military strike was carried out against Syria.

?

Seven years of protracted war.

Let Syria

The city was devastated and the historic sites were destroyed.

Thousands of lives have been lost and people have been displaced.

The Syrians are faced with broken mountains and rivers.

In Aleppo, the largest city in Syria

4000 years of civilization and prosperity

Gunfire falling from the sky

Destroy into ruins

Hundreds of thousands of people were forced to flee.

Once busy and orderly streets

Now it is riddled with holes and broken.

Once a bustling market with dazzling array of goods.

Now it’s empty, and there’s rubble everywhere.

The campus is deserted and dilapidated.

?Bullet holes are all over the wall.

The children shed tears.

Hunger, fear, helplessness

?

A conflict that lasted for seven years

At least 350 thousand people were killed and 1.5 million disabled

Nearly 11 million people were displaced.

Tens of millions of Syrian refugees take care of the elderly and the young.

Embark on the road of escape with uncertain life and death

The war brought scenes of human tragedy.

over here

Nobody talks about freedom, they just want to live.

"Baby, don’t cry, Dad will protect you."

The refugee father is disembarking from the dinghy.

He tried his best in the big waves.

Guarding terrified children

Little Alan, a 3-year-old Syrian child, failed to reach Europe.

And I can’t sleep on the beach in southern Turkey.

This scene stung the hearts of the public all over the world.

A sad father, holding his sleeping daughter.

Selling ballpoint pens on the street

How simple the dream is

Just to live with my family.

Tens of thousands of Syrian refugees in Qian Qian

How humble the wish is

Live, live

One day, I can return home.

Despite home, it is already broken walls.

Long escape road

Someone was buried in the vast sea.

Someone fell on the long journey.

Others, who have not left, have already left.

……

?

War is ruthless

What is the common people’s concern

Now the situation is rising again.

The suffering of the Syrian people is still long and there is no end in sight.

　　

??? Trump "hands-on" to Syria: the fire reflected the smoke in Damascus.

　　Us president trump announced a military strike against Syria on the evening of the 13 th local time, and then fire and smoke rose over the Syrian capital Damascus. At 21: 00 EST (9: 00 Beijing time on the 14th), Trump announced that military strikes were progressing simultaneously; A few minutes later, British Prime Minister Theresa May made a similar announcement.

??? Syrian media: The Syrian military air defense system has intercepted 13 flying objects.

　　Syrian state television reported on the 14th that in the early morning of 14th local time, the United States and other countries launched military operations against Damascus, the capital of Syria. The report said that the Syrian military air defense system is responding to "aggression from the United States, France and Britain" and has intercepted 13 flying objects. At about 4 am local time, Xinhua News Agency reporters heard loud explosions from time to time near the center of Damascus. In the distance, there were red dots flying from the ground to the sky. It was suspected that Syrian air defense forces were intercepting air defense from the direction of Kasong Mountain in the suburbs. At the same time, smoke rose in many places around Damascus.

In December, the Double Twelfth and New Year’s Festivals came one after another, and the rich atmosphere of Christmas and New Year’s Day also covered all corners of the city, prompting the arrival of the New Year. Many young people will regard this period as an important node at the end of the year and greet the new year with a full sense of ceremony. They pay attention to interpersonal relationships while pursuing self-satisfaction, and fashionable lifestyle consumption has become the mainstream trend.

This fashion trend can be seen from the comprehensive data of e-commerce in Tik Tok: in December, with the help of warm winter consumption nodes, consumers showed huge consumption space in the field of "fashionable life", and accessories, outdoor sports, home life and other categories all showed explosive consumption demand.

At the end of the year and the beginning of the year, everyone paid special attention to "fashionable life" and looked forward to opening a more exquisite and beautiful new life, which coincides with the core proposition of "fashionable life in Tik Tok" of Tik Tok e-commerce. As a global interest e-commerce, Tik Tok e-commerce focused on the three major scenes of fashion, sports and life throughout December, and joined forces with entertainment stars, fashion bloggers, interest-oriented KOL and other talents. With the platform marketing strategy upgrade and monthly active user traffic of over 100 million, it helped the industry merchants to create explosive products and lead the ceremony consumption, and at the same time, it also went to a carnival feast in Shuang Dan with the users of the whole network.

Upgrade the global integrated marketing method,Precipitate the mental cognition of "Tik Tok in fashionable life"

I don’t know if you have found that the consumption of contemporary young people has become more cost-effective. From the pursuit of famous brands to the pursuit of simplicity and relaxation today, more and more people consider the value of goods with a more rational thinking, and pay attention to the addition of the brand itself to life and self-feeling.

Therefore, Tik Tok e-commerce conforms to the changes of social consumption behavior and puts forward the value proposition of "Tik Tok in fashionable life", which is in line with the consumption view of contemporary young people.

Throughout December, Tik Tok e-commerce upgraded the global integrated marketing method. On the one hand, it gathered tens of millions of talents to create multi-content interactions, continuously accumulated platform traffic potential, and strengthened users’ mental perception of "Tik Tok in fashionable life"; On the other hand, it helps high-quality products in the fields of fashion, sports, life, etc. to create customized marketing gameplay and realize the strong exposure and product-effect transformation of explosive items.

1. Establish young communication for diverse content and release the new trend of national ceremony consumption.

Consumption is not only a kind of behavior, but also represents personal values and spiritual world at a deeper level.

Tik Tok e-commerce aims at young people who pursue fashionable life and high quality, and joins hands with tens of millions of talents such as entertainment stars, fashion bloggers and interest KOL to cut into the communication context of young people with diversified content, and leads the new consumption trend together with industry merchants.

For example, the celebrity life recommendation officer @ Tian Liang Ye Yixi and his wife appeared in Nantong Home Textiles Home, personally traced the texture of life, and recommended that the product burst 70,000+; Fashionable life recommendation officer @ Mr. Dong traced the origin of home textiles to Nantong in the form of shop exploration, and the single product brought 200,000+; Fashion and good things recommendation officer @ Run, Mr. Lin brought fashion booties, and GMV achieved 1 million+growth.

In addition, the interest in KOL@ Old Sparrow fishing has also led the consumption potential of the niche circle, setting a record of GMV 3 million+in a single live broadcast of fishing; Sports and good things recommender @ 中中中中中 set a data that the amount of payment orders increased by 400% from the previous month. …

The fan aggregation effect of entertainment stars and the interest empowerment of KOL in different fields have continuously gathered the cognition and trust of Tik Tok users in different circles on the concept of "Tik Tok in fashionable life". The "fashionable lifestyle" they shared also triggered heated discussions inside and outside the station, which not only allowed consumers to experience fashionable life scenes online, but also satisfied the sense of shopping ceremony and freshness, and more subtly branded consumer symbols in their minds.

2, multi-scene and multi-category traceability live broadcast, fashionable and good things help businesses to break the circle.

A new generation of consumers who advocate individuality and pursue trends are not interested in traditional marketing routines. Therefore, Tik Tok e-commerce broke the live broadcast atmosphere of selling goods and shouting, and tried to bring users a good audio-visual experience and stimulate consumer interest with multi-scene and multi-category traceable live broadcast content.

Based on the concept of "fashionable life", Tik Tok e-commerce focuses on three major scenes of fashion, sports and life to create a special live broadcast of categories, so as to explode the new generation of fashionable and good things. Among them, the official flagship store of the TOP brand HELMER in the glasses category has successfully created data that the sales of single products have exceeded 20 million yuan; Nankang furniture can be traced back to the live broadcast merchant Wolf E-commerce Store, and its single-game sales exceeded 10 million yuan, making it a TOP merchant in the leather bed category; The official flagship store of Newvini, the source factory of Tonglu, created an AC scarf with explosive products, and the cumulative sales of single products reached 200,000; Set research and development, production, logistics as a whole, there are explosive snow boots made by Nannan in the flagship store of women’s shoes in the South, with a total sales of 200,000 orders throughout the network; Myna’s official flagship store, a fashion jewelry category merchant, created a single product Mosang Earrings with sales exceeding 20 million yuan.

"Fashionable and good things" are like an emotional interface, connecting industry merchants and consumers. Through the sharing of source goodies and the transmission of texture lifestyle, the traceability live broadcast not only allows industry merchants and quality products to be presented to consumers in a more creative way, deepens consumers’ recognition of explosive products, but also helps the source goodies to open up all-round communication links inside and outside the station, helping industry merchants to break the circle and transform sales.

3. One-stop full-link field operation to continuously accumulate high-value assets of merchants.

After long-term multi-content innovation, fan management and special live broadcast, the marketing game of Tik Tok e-commerce has been further upgraded. By tapping the global marketing resources of the platform, Tik Tok E-commerce reshaped the one-stop full-link field operation with "platform+talent+source good things", and solved the link transformation problem of users from seeing and buying, from cognition to loyalty cultivation, and became the preferred cooperation platform for many businesses.

For example, as a superior resource in Tik Tok’s content ecology, stars not only share the concept and attitude of "fashionable life" through live broadcast, but also attract fans to participate in enjoying special discounts, experience quality and good things, and enjoy fashionable life; Moreover, in the special traceability live broadcast, industry merchants have also achieved strong exposure, and fashionable and good things have established two-way communication with users. In addition, consumption based on global interests has also opened up public and private paths, and the value proposition of "Tik Tok in fashionable life" continues to influence users’ minds and decisions, helping industry businesses to continuously accumulate high-value assets.

From the perspective of global operation, the order volume of Tik Tok e-commerce platform increased by 53% in December; GMV paid by Tik Tok Mall increased by 111% year-on-year, and the number of users paid by Tik Tok Mall increased by 105% year-on-year. At the same time, with the support of platform exposure resources and preferential measures, the GMV of explosive goods broke out by 337% compared with the daily period.

Reshape the vane of e-commerce operation,Provide brand-new solutions for the growth of industry businesses.

After watching the fancy marketing game of Tik Tok Mall in December, Ye Chuan felt that the strategic thinking of Tik Tok e-commerce behind these ideas is more worth learning:

1. Raise the marketing target: give consideration to consumer demand and emotional appeal.

In promoting consumption, consumers are pragmatic and pay attention to emotion and emotional satisfaction. Tik Tok e-commerce focuses on the marketing goal of "fashionable and high-quality products from life+",which not only really helps industry merchants to bring efficient transformation, but also takes into account the double satisfaction of consumers-this is also the most significant differentiated attraction of Tik Tok e-commerce.

2. Identify the marketing role: not only the e-commerce platform, but also the witness and companion of fashionable life.

Under the tide of consumption at the end of the year and the beginning of the year, Tik Tok is not only an e-commerce platform, but also strives to create a sense of ceremony for users in all directions from social interaction, entertainment to interest circles, tap fashionable and good things, and lead the companions of fashionable lifestyle, so that "Tik Tok in fashionable life" is deeply imprinted in the minds of every user, and it also brings new possibilities for business growth for more small and medium-sized businesses.

I believe that in the next Shuang Dan node, Tik Tok E-commerce will continue to exert its strength, bringing more cooperation possibilities to more businesses in different industries, and also bringing more surprising consumer experiences to users. We will wait and see!

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)

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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When it comes to sports, most people think of running and swimming for the first time. As the two most common sports, they are naturally widely known.

And running and swimming didn’t disappoint everyone. As the most common aerobic exercise, their benefits to the body are beyond doubt. It is indeed a very good choice to develop the habit of running or swimming regularly.

What benefits can you bring to your body by running or swimming regularly?

The benefits of running regularly.：

① It can prevent osteoporosis.

Strictly speaking, running belongs toResistance trainingResistance training can reduce the density between bones, reduce bone loss and prevent osteoporosis, especially for middle-aged and elderly people. Running regularly and making jogging or long-distance running plans according to their physical conditions have obvious effects.

② Reduce the risk of cardiovascular and cerebrovascular diseases.

In the process of running, almost all muscles will participate, which meansThe whole body’s blood circulation will be mobilizedOver the years, the speed of blood circulation in the body will accelerate, and the frequency of blood renewal will also accelerate, to a certain extent.It can clean blood and reduce the risk of plaque.The probability of cardiovascular and cerebrovascular diseases will also be reduced.

Benefits of regular swimming:

① Effectively enhance vital capacity.

When swimming, frequentHold your breath and switch,Can effectively enhance people’s breathing ability,Broaden the respiratory tract, enhance one’s vital capacity,The possibility of respiratory health, such as pneumonia, asthma and other disease symptoms can be reduced.

② The weight loss efficiency is remarkable.

Compared with other sports,You have to touch water all the time, which means that your body will be more efficient in radiating heat.The degree of fat consumption will also increase. Therefore, swimming has always been called "the most slimming exercise".

As the two most traditional sports, they can bring too many health gains, so I won’t go into details here. However, sports are not just running and swimming. Although some sports methods are little known, they have remarkable exercise effects, and proper attempts in daily life can also add a lot of surprises.

Little-known, but remarkable exercise effect of three sports, I recommend you to try.

[Singing]-Exercise your breathing muscles and improve your immunity.

Although singing is a common thing, it is little known that singing can exercise. In the process of singing, ourRespiratory and facial musclesWill be active frequently, and over time, the facial shape will become more natural and linear because of long-term muscle exercise.

On the other hand, according to research,Singing often, because brain excitement leads to hormone secretion,Can play a role in purifying blood, which is helpful toImprove the immunity of human body. Not only that,Singing can also keep us in a good mood all the timeIn an optimistic mood, the body’s self-healing ability will be stronger.

[levator ani]-Although it seems awkward, it is really effective.

For modern people, hemorrhoid is one of the most common diseases.

And wantPrevent hemorrhoids,Lifting the anus can have a good effect, throughExercise anus and sphincter to enhance muscle strength.The risk of hemorrhoids will also be reduced a lot.

Not only that, the advantage of lifting anus is that it can be done anytime and anywhere. It is simple and healthy to lift anus properly after work or before going to sleep every day.

[Golf]-Not only elegant, but also healthy

In most people’s minds, golf should be "Elegant, noble"The pronoun.

It is true that golf used to be a sport among nobles, but now, with the popularity of golf halls,More and more ordinary people can get in touch with this sport.

butThe exercise of golfPurpose,Mainly in the psoas and arm muscles., andSensitive points of various jointsTry golf properly and be able toEffectively exercise the bones and muscles of these joints,JiuqianAnti-arthritis, lumbar disc herniationAnd other diseases can have a very good effect.

Not only that, I often play golf, but I can alsoExercise patience, improve mind and temperament, in terms of increasing personality charm, can also play a good help.

Of course, in the final analysis, the way of exercise is still secondary, just to popularize some sports knowledge and give you more choices. What is really important is still the persistence and determination of exercise. Whether it is running or swimming, or lifting anus or singing, as long as you can persist, it will be effective in the end. Don’t give up halfway.

References:

[1] Xu Mingzhe. On the relationship between singing and sports [J]. New campus: last issue, 2015(1):2.

[2] Li Jiquan. On the impact of golf on mental health [J]. Science and Education Cultural Exchange, 2009.

[3] Han Ping, Wang Mei. Small movements, great health-easy hemorrhoid prevention-recommend a Chinese medicine to strengthen the body and invigorate the anus exercise [C]// Chinese Medicine Association. Chinese Medicine Association, 2011.