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Precipitation+gale+cooling, cold air is coming →

   From October 15th to 16th, there was still strong precipitation in parts of Hainan and Xinjiang. From the 17th, there will be a large-scale rain, snow, strong wind and cooling weather process in China.

  A large-scale rain and snow weather process is approaching from the 17th.

  The Central Meteorological Observatory predicts that there will be small to medium snow or sleet in parts of northern Xinjiang and along the Tianshan Mountains, northern and eastern Tibet, and western Qinghai from 8: 00 on the 15th to 8: 00 on the 16th. Among them, there will be heavy snow in parts of northern Xinjiang. There are small to moderate rains in parts of northeastern Heilongjiang, Hainan Island and Taiwan Province Island, among which there is heavy rain in parts of northeastern Hainan Island.

  From 8: 00 on the 16th to 8: 00 on the 17th, there were small to medium snow or sleet in parts of northern Xinjiang and western mountainous areas of southern Xinjiang basin, northern and southeastern Tibet, southern and western Qinghai. There are small to moderate rains in parts of southeastern Gansu, Yunnan, Sichuan, Hainan Island, etc. Among them, there are heavy rains in parts of southwestern Guangdong and eastern Hainan Island.

  From 8: 00 on the 17th to 8: 00 on the 18th, there was light rain or sleet in parts of northern and eastern Tibet and southern Qinghai. Some areas in western Inner Mongolia, Liaodong Peninsula, Gansu, most of Ningxia, Shaanxi, most of North China, western Henan, Sichuan Basin, southwestern Guangdong, Hainan Island, Taiwan Province Island and other places have small to moderate rain, among which some areas in eastern Hainan Island have heavy rains and local heavy rains.

  The temperature drops in Northeast China and other places.

  The temperature in most parts of China will turn low later next week.

  From 15th to 16th, affected by cold air, there were 4~6 northerly winds and 7~9 gusts in northern Xinjiang, central and eastern Inner Mongolia and northeast China.The temperature dropped by 4~8℃ and locally by 10℃. Among cities, the highest temperatures in Harbin and Changchun will drop to 11℃ and 14℃ respectively today, the lowest since beginning of autumn this year, and the lowest temperature on the morning of 16th is only 1~2℃.

  At the same time, the highest temperature from southern North China to southern China is above 25℃, which is warm and comfortable during the day. However, the temperature difference between day and night in many places is above 10℃.

  From the 17th, another strong cold air will affect most parts of central and eastern China.Later this week, the temperature in most parts of China will turn lower than normal, and the temperature in many places will hit a new low in the second half of this year.For example, the highest temperature in Harbin will drop below 10 C for the first time, and Beijing and Tianjin will drop below 20 C; The lowest temperature in Harbin and Changchun will also drop below freezing point for the first time.

  Meteorologists remind:Recently, the cold air in the north is more active, and the temperature is low in the morning and evening. Please go out and pay attention to cold and warmth. At the same time, prevent the adverse effects of windy weather, improve fire safety awareness, try not to use open flames outdoors, and strengthen the cleaning of flammable materials.

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  The temperature difference between day and night in autumn is large, so we should pay attention to adding clothes to keep warm and not blindly "freezing in autumn"

  Recently, the cold air in the north is more active, and the temperature is low in the morning and evening. How to "freeze" reasonably, moderately and healthily?

  Appropriate "autumn freezing" is good."Autumn freezing" can ensure the smooth transition of the body from hot summer to cool autumn, and improve the adaptability and cold resistance of the human body to climate change. Such cold-proof exercise can improve the body’s resistance function, thus stimulating the body to gradually adapt to the cold environment and playing an active role in preventing diseases, especially respiratory diseases.

  In the late autumn when the temperature difference between day and night changes greatly, don’t blindly "freeze in autumn".Not only is it not good for health, but it will cause respiratory diseases and cardiovascular diseases. At this time, it is necessary to appropriately increase or decrease clothes to prevent colds.

  Proper exercise is also good for strengthening physical fitness, improving human immunity and resistance.However, if you sweat after outdoor exercise, you should pay attention to keep warm and avoid catching a cold when you are hot and cold.

  CCTV News WeChat WeChat official account Comprehensive China Weather Network, Central Meteorological Observatory and China Meteorological Bureau

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Official release! 50 "nightlife" punch-in places are waiting for you. Hi.

On June 27, the reporter learned from the Municipal Bureau of Commerce that Nanchang insisted on night economic development as an important measure to promote consumption upgrading in Nanchang and improve the quality and efficiency of business consumption. In recent years, through continuous cultivation, the night economic industrial development system has been basically established, and the function of night economy in promoting the city’s economic development is gradually emerging. In order to provide consumers with diversified and accurate strategies for nightlife, 50 punching places for nightlife in Nanchang are now launched around the four themes of "Tide Buying Nightscape", "Vibrant Nightscape", "Enjoy Nightscape" and "Taste Nightscape". (All-media reporter Huang Zhiwei)

First, the tide buys the night flood city

Gather brightly lit shops, colorful and fashionable goods, and a good place for shopping and spending at night. A total of 13 punching places, specifically:

1. Wushang Mall (north of Beijing West Road and east of Bayi Square)

2. Parkson Shopping Center (No.177 Zhongshan Road)

3. Wangfujing Department Store Shopping Center (No.158 Hongcheng Road)

4. Longhu Tianjie (No.1999 Jiefang East Road)

5. Newly-built wanda plaza (north of the west extension line of Xiangyun Avenue in Wangcheng Town)

6. Central Garden of Vientiane City (No.388, Jiangnan Avenue, Jiangxi)

7. Nanchang Impression City (No.1955, Fenghan Avenue)

8.T16 Causeway Bay Shopping Mall (No.369 Lushan South Avenue)

9. Wuyue Square in Xincheng (No.77 Aixihu North Road)

10. Xuhui Cmall (No.899, West Street, Shuang Gang)

11. Xiyuecheng Life Plaza (No.111, Chenghu East Road, liantang town)

12. Jinxian Wuyue Square (intersection of Zhongshan Avenue and Binhu Avenue)

13. Gandian Jiufanghui (Xiangyang East Road, Longjin Town)

Second, the vitality of the night flood city

Have fun at night and experience the lively and energetic "Night Nanchang". A total of 13 punching places, specifically:

1. Fuzhou Road Chaowan Night Market (Fuzhou Road)

2. Baihuazhou Wenlv Block (Bayi Park and Baihuazhou Road Area)

3. Qinlu Travel Life Plaza (No.91 Supu Road)

4. Shengli Road Pedestrian Street (No.120 Shengli Road)

5. Zhangshulin Life Culture Theme Park (No.98 Sheshan Road)

6. Wanshou Palace Historical and Cultural Block (No.606 Chuanshan Road)

7. Shengjin Tower Historical and Cultural District (No.1 Shengjin Tower Street)

8. Maya Paradise in Nanchang Overseas Chinese Town (No.999 Zhenjun Road)

9. Provincial High-quality Night Economic Block 699 Night Market (No.699, Shanghai Road)

10. Dream Age (No.308, beijing east road)

11. Wanda Gold Street in Honggutan (No.999 Exhibition Road)

12. Ganjiang Xintiandi Honghu 28 Li (No.1 Jiangnan Avenue)

13. Taipingxin Street (Taipingxin Street)

Third, enjoy the night flood city

Take a walk in the garden, soak up the book, exercise and recuperate, and enjoy a leisurely and comfortable time at night. A total of 12 punching places, specifically:

1. Tengwangge Scenic Area (No.58 Fanggu Street)

2. Yuan Heng Sports Center (in Chaoyang Jiangtan Park at the west exit of Guanying Road)

3. Xianghu Wetland Park (intersection of Shiyao Road and Jingmin Road)

4. Libu Lake Park (No.237 Jiefang Road)

5. Xinyuehu Gymnasium (Qianhu Avenue, Xinyuehu Street)

6. High-tech Zone Library (Rose City, Junyan Road Greenland)

7. Leigong ‘ao Cultural and Sports Industrial Park (No.1188 Fengsheng Middle Avenue)

8. Fenghuanggou Scenic Area (No.030 County Road, Xiangtang Town)

9. Yuanchengji (intersection of Cuilin Middle Road and Yinliang North Road)

10. Changnan Sports Center (intersection of Donglian Road and Taohua East Road)

11. Zuojiazhai Pastoral Complex (former Maogang Reclamation Field in Qianfang Town)

12. Anyi Ancient Village Tourism Group (Luotian Village, Shibi Town)

Fourth, taste the night flood city

Taste the night market food, feel the thick smoke, and explore the "Midnight Food Store" of Nanchang people. A total of 12 punching places, specifically:

1. Toad Street Night Market (Yuzhang Back Street)

2. Jewelry Street (Jewelry Street)

3. Green food never sleeps (No.199 Yunjin Road)

4. Hongdu Night Lane (Xinxiqiao North Second Road)

5. Jingmin Road Night Market (Jingmin Road)

6. Provincial high-quality food block Ganjiang Xintiandi (Gangjiang South Avenue)

7. Yiyuan Road Honghu Food Street (the intersection of Yiyuan Road and Fenghuang Central Avenue)

8. Yaohuli Night Market Block (Daishan Third Street)

9. Xunwei Aixili (No.16, Innovation Second Road)

10. Yangmenli Food Street (Yaohu West Second Road)

11. Zijing Road Pedestrian Street Night Market (intersection of Zijing Road Commercial Pedestrian Street and Jupu Road)

12. Vigorous Night Market Street on Binhu Avenue (North Gate of Century City on Binhu Avenue to the intersection of Wuqi)

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How to have a holiday for Christmas around the world? Teach you a trick to take a 10-day long vacation!

Original title: How to have a holiday for Christmas around the world? Teach you a trick to take a 10-day long vacation!

● UK: December 24th to January 5th.

● France: December 23rd to January 5th.

● Germany: From noon on December 24th to 26th and 29th to 2nd, some companies have Christmas and New Year holidays from December 20th to 29th and from 1st to 4th.

● Spain: From December 23rd to January 6th, it is stipulated that there will be a half day on 24th, a full day on 25th, a half day on 31st and a full day on 1st, but there will also be a week off. From 20th to 27th, some companies will have a holiday from 24th to 28th and 29th, and then from 30th to 7th.

● Italy: December 18th to January 4th.

● Portugal: From December 24th to January 5th, many companies only put 25th, 26th and 1st.

● Switzerland: December 24th to January 4th.

● Sweden: December 23rd to January 9th.

● Netherlands: December 24th to January 6th.

● Greece: December 24th to December 25th.

● Denmark: December 22nd to January 2nd.

● Finland: December 24th to January 6th.

● Austria: December 22nd to January 6th.

● Ireland: December 22nd to January 5th.

● Poland: December 24th to January 4th.

● Czech Republic: December 21st to January 5th.

● Russia: Believing in the Orthodox Church, from January 1 to January 10 (most companies will have a holiday on December 22).

● Bulgaria: 24-27 December, 31-3 January

● Slovenia: December 21st to January 5th.

● Hungary/Slovakia: two weeks’ holiday from December 22nd to January 4th.

● USA: December 22nd to January 5th.

● Canada: From December 24th to December 28th, it actually lasts until January 4th.

● Mexico: December 22nd to January 5th.

● Brazil: December 8 to January 4 are more holidays. There will be holidays on 24th, 25th, 31st and 1st, and some companies will have holidays from 21st December to 3rd January.

● Chile: December 25th to January 4th.

● Bolivia: December 21st to January 4th.

● India: There are too many festivals in India. The state stipulates that there is a day off on Christmas Day, which is not too grand. Most educational institutions have Christmas holidays, which start a few days before Christmas and end a few days after New Year’s Day.

● Malaysia: December 25th to January 4th.

● Indonesia: December 24th to January 4th.

● Nigeria: Holiday on December 23rd, half a month.

● Australia: From December 18th to February of the following year, it is released together with the summer vacation, and many people travel. The Christmas holiday is from December 23rd to January 7th.

● South Africa: December 18th to January 12th.

● Philippines: It has the longest Christmas holiday in the world. Traditionally, Christmas in the Philippines begins on December 16th and lasts until the weekend of the first week in January of the following year.

● Korea: December 25th (but Christmas is not a legal holiday).

● Japan: Christmas is not a legal holiday, but students are generally on winter vacation, and December 23, which happens to be close to Christmas, is a national holiday on the birthday of the emperor. People have also accepted the tradition of celebrating Christmas in the West, but their New Year’s Day is a more important holiday, New Year’s Day holiday from December 28 to January 4.

● Thailand: December 30th to January 4th on New Year’s Day.

Bangladesh: December 25th for Christians.

● Egypt: December 24th to January 10th.

● Mauritius: New Year’s Day holiday from December 30th to January 11th.

● New Zealand: From December 18 to the end of January and the beginning of February, it was released together with the summer vacation, and many people traveled. Christmas holiday from December 20th to January 7th.

● Azerbaijan: December 31st to January 5th.

● Uzbekistan: December 31st to January 10th.

● Nigeria: December 23rd for half a month.

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["New Era, New Platform, New Opportunities"-"the belt and road initiative" large-scale network theme activity] Fujian builds a cultural platform to promote cultural exchanges along the Haisi River.

  Fujian, located in the southeast coast, has been an important maritime trade channel since ancient times because of its unique maritime advantages. Fujian has also been actively exploring the cultural resources of Haisi and promoting the cultural construction in the core area of the Maritime Silk Road.

  On the 24th, the reporter delegation came to Quanzhou Silk Road Culture and Art Exhibition Hall to get a close look at the history and culture of the Maritime Silk Road.

  "The exhibition hall has held 32 exhibitions so far. By creating an open, inclusive and cooperative cultural and artistic platform, we will give full play to the cultural advantages of the starting city of the Maritime Silk Road and actively promote cultural exchanges between countries and regions along the" Haisi ". He Yixing, director of Quanzhou Silk Road Culture and Art Exhibition Hall, said during the explanation.

  It is understood that on November 11th, 2016, the Maritime Silk Road Cultural and Art Exchange Center was formally established. Around the theme of Maritime Silk Road, the exhibition hall opened four major exhibitions, namely "Light of China" national award-winning painting and calligraphy exhibition, China famous artists’ painting and calligraphy exhibition and China artists’ painting and calligraphy exhibition.

  It is worth mentioning that during the 3rd Maritime Silk Road International Art Festival, four exhibitions were held in Quanzhou Silk Road Culture and Art Exhibition Hall: the Shang and Zhou bronzes and porcelain masterpieces, the works of contemporary artist Wu Yanwen, the Haisi national customs photography exhibition and the Haisi theme stamp exhibition.

  When talking about the responsibility of cultural centers, He Yixing said that the exhibition hall will continue to focus on the cultural theme of "the belt and road initiative", promote cultural and artistic exchanges between countries along the route, and at the same time help promote the prosperity of local culture, enhance the cultural taste of cities, and add vitality to the sustainable development of local cultural industries.

  "Maritime Silk Road Art Park Asia Park The urban park in the east area of Baiqi Lake, which is under construction, has been culturally implanted and upgraded to the Maritime Silk Road Art Park Asia Park, and it has become one of the main venues for the 14th Asian Art Festival." The park interpreter told the reporter.

  During the interview in the park, the reporter learned that Haisi Park takes the ancient Maritime Silk Road as the context, and comprehensively displays the history, civilization, art and living customs of Asian countries along Haisi through sculpture, waterscape and architecture, forming four cultural zones of East Asia, Southeast Asia, South Asia and West Asia, which gather the civilized creation and cultural essence of countries and regions along the Maritime Silk Road and the grand occasion of jointly building the Silk Road.

  The large-scale theme sculpture "Dream of the Sea" in the park creates a combination of solid modeling and "virtual space" with concave and convex sails, showing the memories of the past glory and the vision of the future glory.

  Pointing to the citizens who are watching in the park, the commentator said that Haisi Art Park has now become an important place for people’s health, tourism and cultural activities, and a window for Quanzhou to show its new look to the world.

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"Chuang" in China Simon haworth: The moment when the world welcomes China.

Embrace new opportunities and start a business in China. There is such a British entrepreneur, who was deeply attracted by the opportunities contained in China. He started his business in China for more than ten years and won the China Government Friendship Award. And his family also has deep roots with China. Today we will listen to his story.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;My name is Simon haworth, and my friends in China call me Simon. I am an entrepreneur. I have been dealing with China since 2012, mainly engaged in entrepreneurial activities in the fields of biology and agricultural science and technology. The real reason why I came to China to start a business is the opportunity contained in China.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;At that time, I was looking for a place in the world suitable for developing biotechnology, clean energy and agricultural science and technology. At that time, many friends suggested that I must visit China. So around 2010, I came to China for research, and I was very surprised to find the entrepreneurial soil of China, where the business ecology is the best place for us.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;China attaches great importance to science and technology. Many people will say that we brought technology to China because China needed it. Actually, it’s not like this, not at all. For a long time, we have been looking for application opportunities for these technologies on a global scale. China is one of the most important regions in the world, where our technology can play its due role.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;In 2016, I was chatting with my father one day, and he said, "Do you remember, the story of our family and China is very long?". I only knew that my grandparents had lived in China for a month until my father asked me to visit the attic of my ancestral home. There is an old-fashioned box in the attic, which is full of all kinds of documents. Among them, I found my grandmother’s diary and books written by other ancestors. Only then did I know that I was the fifth generation in my family who had been dealing with China continuously. Looking through this dusty diary, I found my grandmother’s records about Wuhan, and the company I founded in 2012 is also in this city.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;Where I am now is almost where my grandparents stood, fifty years apart.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;Standing on the edge of the Yangtze River, listening to the story of Wuhan Yangtze River Bridge, it is an unusual feeling to find that my grandparents once stood in the same place. You think you’ve been exploring alone in the world, and suddenly you find that I’m also continuing the story of my family and China. It was also in that year (2016) that I brought my eldest son George to China, and he became the sixth generation of our family dealing with China.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;What I want to do now is to bring British biotechnology to China. I seek two goals, capital and market, and China is the place where I have both resources. I think this represents an important stage of global development, which I call the China era.

Simon haworth, British entrepreneur and winner of China Government Friendship Award;A few years ago, I drew a picture. On the right side of the painting is the landmark building in Britain in my life. On the other side of the painting is China, which is painted in color. I also specially drew the Yellow Crane Tower and Wuhan Yangtze River Bridge. I want to convey the message that the eyes of the whole world are focused on China, and the baton of global leaders is passed from country to country. Now is the era when China shines brilliantly, and it is of great significance for me to participate in it.

Chief Producer Jiang Qiuyong Mei Yan

Producer Pan Linhua Xu Qi

Editor-in-Chief Guo Chun Xi Yao

Director Li Lan Shi Yue

Reporter Sun Lan

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From "the ground in front of the door" to "the dream space", Wuchang residents work together to build a happy and beneficial life for children.

00:38
Jingchu. com (Hubei Daily) News (Reporter Li Yan correspondent Liu Lisha)With the popularity of apartments, children’s activity space is gradually squeezed, and with the development of electronic products, children become increasingly "homebody". In order to implement the child-friendly concept and respect children’s dominant position in the community. Fenghua Community in Nanhu Street, Wuchang District takes grassroots governance and co-creation as an opportunity to mobilize residents’ strength and give full play to the advantages of "capable people" in the community. Based on the existing space in the community, Fenghua Community actively carries out micro-renovation of child-friendly space to create a "life-friendly" square, which effectively enhances the sense of acquisition, happiness and security of children and families in the community.
Fenghua Community in Waters has a permanent population of more than 16,000 people, among whom children under the age of 18 account for about 22%. It is the community with the largest number of young children living under the jurisdiction of Nanhu Street. In order to care for and cherish the healthy growth of children in the community, the community neighborhood committee organized residents to jointly plan the existing space in the community. After the residents discussed and listened to the children’s ideas together, the community decided to build a "beneficial life" square with the theme of "honing children’s resilience".
Draw the ground. Photo courtesy of correspondent
The design of "Yi Life" Square is inspired by the classic childhood game-hopscotch. Combined with the design of treasure-hunting adventure map, it is rich in colors to enhance its attraction, forming a route of "crossing thorns and promising future". Jumping from the starting point, children can learn all kinds of abilities to cope with difficulties and attitudes towards life from the slogans on the road, cross "thorns", cross "waves", go forward bravely, and finally reach the end of "the future can be expected", tempering children’s resilience and ability in the process. In addition, for younger children, the square has designed hopscotch, digital game path and footprint direction path, so that children can strengthen their bodies and gain wisdom during play. After careful design by residents, "the ground in front of the door" has become a "dream space" to help children realize their dreams.
Ground fun game. Photo courtesy of correspondent
Children are playing in the square. Photo courtesy of correspondent
During the construction of the square, from site investigation, sketch design to material purchase and field painting, residents participated in the whole process of building the square, which reflected the cohesion and sense of responsibility of the community residents. At the same time, the original ordinary concrete flat has been transformed into a multi-functional place for rest, fitness and activities with everyone’s efforts.
The creation of child-friendly space not only promotes the growth and development of children, but also makes the family life of residents more intimate and happy. Residents responsible for participating in the square construction said that the "Yi Life" square has become a good place for everyone’s daily entertainment, leisure and collective exchange activities, which has brought the parent-child relationship and neighborhood relationship closer, made the family more harmonious, made the community more harmonious and made life better.
Aerial photo. Photo courtesy of correspondent
The person in charge of Fenghua Community in Waters said that children and adolescents are the hope of the country and the nation, and their vigorous growth is related to our future. In the next step, Fenghua Community in Waters will continue to integrate all forces, tap community land resources, devote itself to building a child-friendly community, provide suitable space, environment and services for the all-round development of children, and help the all-round development of children in the community.
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(Sports International Football) Serie A Synthesis: Lazio beat Florence Atlanta and Empoli.

Xinhua News Agency, Rome, October 30 (Li Mengqing) The 10th round of Italian Football League ended on the 30th. Lazio beat Florence with a penalty in stoppage time, with a countdown of 1:0. Atalanta beat Empoli 3-0 away, and Scamacca contributed two goals and one assist for the team.

The "Blue Eagle" played against the "Viola". In the 13th minute, Florence striker beltran scored a goal, but it was ruled that the handball was first and the goal was invalid. In the 16th minute, his header hit the post again. Since then, both sides have tried to shoot one after another, but the score of 0-0 lasted until stoppage time. Lazio’s Vecino headed the goal, but I didn’t expect milenkovic to open his arm and stop the ball at the crucial moment. This was an obvious hand ball, and the referee decisively awarded a penalty. Inmobile hit a penalty, helping Lazio beat their opponents with a 1:0 countdown, and Serie A won three consecutive victories.

Atalanta dominated the game against Empoli, and Scamacca’s performance was very eye-catching from the beginning of the first half. In the 5th minute, he received lukman’s assist and hit the ball with his heel, winning the first prize. In the 29th minute, Scamacca sent a cross to teammate Cooper Menas, who pushed the goal in the restricted area to expand the visiting team’s lead.

Yi Bian fought again, and Scamacca received De Roon’s dexterous assist, and volleyed at the edge of the restricted area to break the goal, and finally Atalanta won 3-0. (End)

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Common misconceptions in sports: if you don’t exercise for a long time, you will exercise hard when you have time.

Sudden large-scale and high-intensity exercise will make the body difficult to adapt, causing severe fatigue and soreness all over, and can also cause tendon and muscle strain, and even sudden death during exercise. The correct exercise method is to start with a small amount of exercise, a small range and simple movements, so that the body can have an adaptation process. After about half a month, gradually increase the amount of exercise and enhance the intensity of exercise, and the movements should be from easy to difficult, step by step. (via disease control science)

Source: Beijing 12320 is listening

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These four fitness exercises, if you persist for a long time, have different benefits to your health.

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Exercise and fitness is one of the things that we should insist on doing every day.

If you wait until you are old or have health problems before you think about exercising, it will be a little late. Although we can’t make fitness exercise as punctual as eating and sleeping, exercise can help us improve our resistance, reduce the body fat rate and maintain our vitality. Fitness is something that we all insist on doing.

For us, fitness exercise can not only strengthen our body, but also help us lose weight, improve our physique and physical fitness, help you improve your muscle strength, and improve every aspect of the individual.

If you neglect exercise because of your career, money may not buy health when you have health problems. Without health, your career can’t go on. Therefore, exercise is something that we need to persist in for a long time.

Everyone’s time, energy, ideas and adaptability are different, and there are different exercise methods in fitness exercise, and some people want to choose the best exercise method, but different exercise methods have different effects on our body.

For example, strength training can help you build muscles, and aerobic exercise can help you improve your cardiopulmonary endurance and break down excess fat. We should choose the exercise mode that suits us and make ourselves interested in sticking to it. For example, some people think running is good, while others think running is not good, which varies from person to person.

However, it is best to insist on diversification of sports. Don’t do a single sport, which is not only boring but also easy for the body to adapt. If the part of each training is too single, it is not conducive to their all-round development.

The following four daily fitness exercises are shared, and people who have time can do them every day. If you don’t have time, then choose 1-2 actions to exercise, in short, let yourself move.

1. Squat

As a golden movement in the fitness field, this movement can not only enhance the strength of the individual’s lower limbs, but also help the whole body burn fat and lose weight. Insist on squat training, enhance bone density, slow down the speed of muscle loss, and also slow down the speed of aging.

Squat is an exercise suitable for men and women, which can lift hips and thin legs, increase muscles and reduce fat. If you can insist on 50-100 squats every day, your muscles and figure will change greatly.

Step 2: Walk

Some people don’t like running, mainly because running requires a certain degree of cardiopulmonary endurance, and the process of running is too tired. Overweight people will hurt their knees and thicken their calves after running, so it doesn’t matter. We can take a walk instead of running.

Walking is also a kind of running, at least the intensity is relatively low. However, walking is less harmful to knee joints and the fat burning efficiency is slow. However, walking is more suitable for heavy people. Walk for an hour every day, and you can lose 5 or 6 pounds after one month.

3. Running

There are many kinds of running, such as jogging, running fast, running fast, etc., and the change of venue will also make you get different benefits and feelings.

People who insist on running will eventually fall in love with running and sweating. It’s uncomfortable not to run for a day. Although some people think that the process of running will be boring, the physical transformation of those who persist is obvious, such as your heart and lung function will be strengthened, your legs will become thinner and your body will become slimmer.

Running can not only lose weight, improve personal immunity, but also improve personal cardiopulmonary function. Many diseases that doctors can’t cure can be treated by running. Do you believe it?

4. HIIT interval training

HIIT interval training belongs to moderate and high-intensity exercise, which requires short training time and high fat burning efficiency, and is more suitable for office workers who usually have little time to exercise.

You can finish a training in 20 minutes at home, and HIIT can quickly raise your heart rate and put your body into a state of burning fat. HIIT interval training combines aerobic exercise and anaerobic exercise, which can reduce muscle loss. If you persist in HIIT for one month, you can obviously feel that your body’s energy and vitality have become vigorous and you can shape your body.

These four kinds of fitness programs are common in fitness activities. Keep doing 1-2 kinds of training every day. If you keep doing it for a long time, you will find that your body will get many unexpected gains.

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Long knowledge! How much do you know about 70 common sense of China culture?

[long knowledge! How much do you know about 70 common sense of China culture? 】 How popular is China culture? Russia holds the first national Chinese test. China’s traditional culture has a long history and is profound. How much do you know about traditional cultural knowledge? Which books are included in the Four Books and Five Classics? Who are the Eight Masters in Tang and Song Dynasties and the Seven Sages in Bamboo Forest? Where are Sanshan and Wuyue? … if you can’t answer, hurry to poke pictures to make up lessons, understand and inherit Chinese culture, and forward the collection!

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