To cultivate exercise habits, what kind of exercise do you think of first? Many people think of marathons, which are very popular in recent years, but I-Min Lee, a professor at Harvard Medical School, points out that long-distance running will cause a certain burden on the knee joint and digestive system, and long-term running may also lead to other problems.

Harvard Medical School once published a health report "Start Exercise", which recommended five kinds of exercises for people who want to exercise and hope to lose weight and gain muscle through exercise:

It is pointed out in the report that swimming is almost a perfect way to exercise, except for the ability toIn addition to exercising most muscles of the body, it can also improve the heart rate, benefit heart health and slow down brain aging.. In addition, the pressure on all joints of the body is very small when swimming, which is good for arthritis patients because the joints bear less weight.

Studies have shown that endorphin is a kind of hormone that can make people feel good and improve people’s mood, while swimming can effectively stimulate the secretion of endorphin and help people relieve the stress in daily life. At the same time, swimming can calm people down, eliminate external interference and become more focused, which naturally reduces people’s tension and depression.

Practicing Tai Ji Chuan requires high concentration and soft and slow movements, which can exercise the stability of the core muscles of the footwall; Standing on one foot and shifting the center of gravity can improve the balance ability; The semi-squatting posture can enhance the grip of leg muscles and soles.

Tai Ji Chuan is especially suitable for the elderly.. A study in the American New England Journal of Medicine pointed out that the elderly in Tai Ji Chuan who practice for one hour twice a week can reduce the risk of falling by 58% as long as they persist for half a year.

I-Min Lee said: Balance is an important guarantee for good health, but many people’s sense of balance deteriorates as they get older. Therefore, Tai Ji Chuan is particularly beneficial to the elderly.

Strength training is also called weight-bearing exercise and resistance exercise. People usually think that it is a physical exercise. In fact, it is harmful to the overall health, such asIncrease strength, improve mood and protect heart health.And so on have a very positive role and influence. Strength exercises include sit-ups, weightlifting, pull-ups and push-ups.

Chris Jordan, a sports physiologist, suggested that healthy adults should have regular resistance and strength training, and HIIT is a good choice.

HIIT sports include push-ups, squats, squats and other strength training, and every movement is using the specific muscle mass of the body. A person whose muscle tissue is not too outstanding will get a significant increase in muscle mass after a period of HIIT training. HIIT is most suitable for people who are young and have a certain sports history, and has high requirements for physical fitness. People who have experienced HIIT sports will feel out of breath and thirsty. Ordinary people should do what they can.

Walking may sound trivial, but it is a powerful "medicine". Many studies have shown that even walking at a moderate or leisurely speed for at least 30 minutes willGood for the brain and the body..

A study found that adults aged 60-88 walked for 30 minutes four times a week, and after 12 weeks, the connectivity of the brain region seemed to be enhanced, and the weakening of connectivity in this region was related to memory loss.

In addition, a preliminary study on patients with severe depression found that walking on a treadmill for 30 minutes for 10 consecutive days can effectively reduce the degree of depression. If you haven’t formed the habit of regular exercise at present, the medical team of Harvard University suggests that you can start by walking.

Many people think that only women need to do Kegel exercise, but in fact,Both men and women need to do this sport.. This exercise was put forward by American doctor arnold kegel in 1948. In daily work, Dr. Kaigl found that the problem of postpartum female urinary incontinence can be effectively alleviated by consciously contracting and relaxing the muscles near the urethra and anus. So the initial function of Kegel exercise is to treat postpartum female urinary incontinence.

Later, after gradual improvement, it has the current function:Prevent male and female urinary incontinence, female pelvic organ prolapse (uterus, vagina, bladder, rectum), treat male prostate problems, and improve the quality of sexual life..

The correct way of Kegel exercise includes tightening the micturition muscles (that is, holding the urine), keeping the contraction for 2 ~ 3 seconds, then releasing and repeating for 10 times. In order to get the best effect, it is recommended to do it 4 ~ 5 times a day.

Original article, please do not reprint without permission.

Author: Wuxiang | Editor: Da V

Article source: November 2020 issue of Medical and Food Reference magazine

The exaggeration and imagination of animation have inherent advantages in telling stories. Compared with animation, history often gives people a more serious and realistic feeling. When animation collides with history, there are not many representative works in history of animation, China. Animators tend to start with China’s fairy tales, because its fantastic and fantastic characteristics coincide with animation, and it is easier to adapt them. However, there are also some creators who bravely climb the peak, looking for strange things from China’s long history, or aesthetic features and times features that inspire them. The Beijing News has made a special inventory of some representative works in the past decade. Let’s take a look at the different possibilities of "history+animation".

Warring States to Qin dynasty

Nine Songs of Heaven (in 2016, Douban scored 9.0)

In the face of the pressure of the strong neighbor Qin, South Korea, which is at stake, is still full of darkness. Han Fei, a son of the royal family who returned from studying in Qi State, joined hands with Wei Zhaung, a descendant of Ghost Valley, to form a "quicksand" organization that embodies the spirit of legalism, and led Zhang Liang, Zi Nv and others to have a thrilling confrontation with the dark forces in Ji Wuye.

Poster of "Hundred Steps Flying Sword of the Bright Moon in Qin Dynasty".

Qin Shi Ming Yue Series (2007-present)

This series is inspired by Wen Shiren’s original novels. The background of the story is taken from the historical period from Qin Shihuang’s destruction of the Six Kingdoms to Xiang Yu’s destruction of the Qin Dynasty, which spans about 30 years. The protagonist, Tianming, stubbornly lives in troubled times like a weed, bravely resists the chivalrous men in the face of violent regimes and sinister enemies.

The Eastern Han Dynasty

Romance of the Three Kingdoms (in 2017, Douban scored 8.2 points)

At the end of the Eastern Han Dynasty, the world was in chaos and disputes among heroes, and Wei, Shu and Wu countries rose one after another, which became a decisive trend, and a long historical drama was performed.

The scene of "Three Boundaries in Taoyuan" in the animation "Three Kingdoms Speech".

Fire phoenix starts a prairie fire (in 2023, Douban scored 8.5 points)

At the end of the Eastern Han Dynasty, Dong Zhuo was in chaos in Beijing, holding the emperor as a vassal and taking his relatives hostage. Then, under the planning of Lu Bu, he prepared to use Luoyang as bait to trick the allied forces into the urn and burn Luoyang. In order to save the hostages, the allied forces have their own unique tricks, and the stage of the hegemons and heroes has officially kicked off.

Sui dynasty

Dart man (in 2023, Douban scored 8.4 points)

Adapted from the comic book of the same name by Xu Xianzhe, it tells the story that in 607 AD, the emperor was cruel and heartless, and the people were in poverty. The escort was walking in the desert of the western regions with a knife and a horse. On the way to avoid the imperial court, he took an escort mission with Chang ‘an as his destination, which was full of dangers and dangers.

Stills of "The Dart Man", the picture shows Emperor Yangdi holding his ministers.

the Tang Dynasty

Painting the Bad People Series in Jianghu (from 2014 to now, Douban scored 8.4 points)

At the end of the Tang Dynasty, the situation was turbulent. The mysterious organization "bad people" belonging to the government all lost their trace, as did the priceless treasury treasure. According to legend, all the secrets are hidden in the Longquan sword, and those who get the Longquan sword have the ability to control the world. Li Xingyun was orphaned at an early age, adopted by a kind hermit, Uncle Yang, and followed him to practice martial arts. After many years, he went down the mountain with his school sister Lu Linxuan to improve his martial arts, and met Ji Ruxue and Zhang Zifan. By coincidence, Li Xingyun actually got the Longquan sword, and the news spread like wildfire, which aroused the vigilance of major sects. They sent killers to track Li Xingyun and his party in an attempt to snatch the Longquan sword …

Journal of Dali Temple (in 2020, Douban scored 8.2 points)

During the reign of Wu Mingkong in the Tang Dynasty, Dali Temple, which was in charge of major national cases, was used as the stage to tell the story that all the people in Dali Temple, led by white cat Shao Qing Li Bing, launched all kinds of thrilling adventures to solve crimes, rebelled against fate and adhered to their inner justice.

Stills of Dali Temple Journal.

Tianbao Fu Yao Record (in 2020, Douban scored 7.5 points)

It tells the story of five teenagers, Li Jinglong, Kong Hongjun, Artest, Mo Rigen and Qiu Yongsi, who met Chang ‘an, Tang Dou by chance, and fought for justice in the world.

The movie Chang ‘an Three Wan Li (in 2023, Douban scored 8.3 points).

A few years after the An Shi Rebellion broke out, the Tubo army attacked the southwest. Our time in the Tang Dynasty made Gao Shi’s engagement unfavorable, and Chang ‘an was in jeopardy. Gao Shi, who was trapped in a lonely city, recalled his past with Li Bai to the eunuch of the prison army.

Gao Shi meets Li Bai in Three Wan Li in Chang ‘an.

Song dynasty

Strange Talk in Kaifeng-This Bao Gong is not very good (in 2017, Douban scored 7.2 points)

Strange Tales in Kaifeng redefines the roles of Bao Gong, Gongsun Ce and Zhan Zhao. They changed their previous serious images, and they were cute and funny on weekdays, but they were serious, handsome and wise when exploring cases.

tomorrow

Qi Jiguang (in 2014, Douban scored 7.8 points).

It tells the heroic story of Qi Jiajun led by Qi Jiguang in Jiajing period of Ming Dynasty, who risked his life to fight in Zhejiang, Fujian and other places to wipe out the enemy.

Animated Qi Jiguang poster.

Junior Royal Guards Season 1 (in 2017, Douban scored 8.0)

At the beginning of the Ming Dynasty, Zhu Yuanzhang, the first emperor of the Ming Dynasty, set up a Royal Guards’ pro-army commander, and later set up a North-South Town Fu Department to inspect officials and was powerful. The Royal Guards have been in existence for a hundred years. The towns in the north and the south are at odds with each other. Foreign bandits are eyeing the Central Plains, rivers and lakes are full of smoke, and bandits are rampant. The most famous among thieves is the "Three Thieves". Young Yuan Xiaotang, as the only son of Yuan Xiaozhi, the commander of Beizhen Fushi Company, saw the sudden change of the imperial city and was bent on proving himself and making great contributions …

Four Seas Whale Riding Season 1 (in 2018, Douban scored 6.4 points)

On the occasion of the emperor’s sea patrol, Prince Jianwen witnessed the sudden regicide of Zheng, who was also a teacher and friend. He was framed by the court as killing his father and seized the position, and fled back to Quanzhou in a panic. Zheng, the prefect, accepted the order of the prince, returned to Quanzhou to arrest Jianwen, and after seeing through it, Prince Jianwen started his escape journey to the south from Quanzhou … At this time, all parties inside and outside the court were ready to move.

Wanguozhi (in 2019, Douban scored 8.4 points)

It tells the story that Qian Zonglu Changfeng, a navy master of Daming, came to the "Wan Guo" of Luzon Island after the fleet was completely annihilated, joined Song Xianxing’s organization "Tiangong", and fought against the colonists and the invading forces at sea with the strange people of all countries.

Stills of the annals of the nations.

Pillow knife song (in 2021, Douban scored 8.2 points)

The ancient overhead worldview, based on the background of "the building will collapse" in the late Ming Dynasty, focuses on personal choice in the big era. One of the important roles-the scholar-born "general" Ding Wuhou, was partly modeled by Yuan Chonghuan, a historical figure.

Involving multiple dynasties

China Ancient Poetry Animation (in 2015, Douban scored 9.1 points)

It is an animated short film collection with classic ancient poetry as the theme of the story and historical allusions of Jiading Hongru giants as the outline.

If history is a group of meows (in 2018, Douban scored 8.2 points)

Adapted from the comic book of the same name, it is a historical animation based on Chinese history and other documents and materials.

Editor Wu Longzhen

Proofread Zhai Yongjun

Who should control the family economic power? This is a puzzling question. Today, we are going to listen to a story about a man B and his wife. Man b confidently said that he gave his wife pocket money every month, which made people admire him. But what kind of story is hidden behind his behavior? Male B was predicted by the master to be a cow and a horse for a woman, but in the end he did it willingly for his sister. Some of his reactions to his wife also made people laugh. His daughter-in-law’s pocket money made him a little uneasy, so he secretly opened his son’s red envelope and won some money, only to find that his son always ran to the flowerpot. Finally, his girlfriend lost her ring, and he promised to buy her a new one. As a result, her girlfriend made up her mind to cry out another gold necklace. These stories make us wonder, who should control the family economic power?

Is it a man or a woman? Or, should this power be shared with each other? Please leave your opinions and suggestions. Looking back at the full text, the story of male B shows us all kinds of complicated and interesting stories behind the mastery of family economic power. In real life, the power of family economy should be jointly negotiated and decided by husband and wife, not unilaterally controlled by one party. Mutual respect and equal communication are the keys to maintaining family harmony. What do you think? My relatives and friends have been angry or surprised for some unexpected reasons. For example, some people are blamed for their impolite answers on blind date, while others lament each other’s heartlessness after divorce, but frankly admit that they put it forward by themselves. Another time, my family found me smoking in the bathroom, and I was beaten by a belt and a feather duster.

What’s more, I thought that the other party would promise me, but I was told that today is the final test. What an accident. Another time at school, I mistakenly thought someone was fighting, but it caused the other person’s anger. It was a joke. Which of the above stories do you think is the most unexpected? Leave a message and tell us! Each of these stories is full of surprises and reversals, which makes people stunned. In life, we are always full of surprises and accidents, which is also the fun of life. Whether you get along with relatives and friends or deal with various situations in your life, unexpected things may happen. In the face of these accidents, we should learn to deal with them calmly and handle every accident well, so as to enjoy the fun of life better. Do you have a similar experience?

Or what do you think and comment on the above story? Welcome to leave a message and share with us!

Some people may be surprised that what is the charm of football? It can be popular with so many people, regardless of race and social status. There is a shady venue, 22 people grabbing the ball and shooting under the supervision of the referee, and occasionally taking risks to send some balls to their own goals … In fact, for non-football professionals, the fantastic terms of skills and tactics are too empty. It must be admitted that the long game time of more than 90 minutes.

I think fans should be divided into several categories:

(1) professional fans. They are either professionals in the field of football or take the study of football as a profession. The biggest feature of these people is to start with the details and understand the truth inside the industry.

(2) Amateur fans. They just watch and talk about the ball as a hobby, and they have their own jobs in their daily lives. They may play a few wild games with three or two friends during the holidays, which is very informal. But they did enrich the population of football.

(3) fans who only watch the ball. As the name implies, people who never play football or rarely play football, who are skilled or unskilled in various professional terms in the field of football, and who like to play football games instead of actual football experience, are in a sense hidden football population.

(4) fake fans. On weekdays, they don’t pay attention to football news at all. They like to follow the tide of public opinion and firmly grasp the most critical core information. They have a keen eye and insight into the basic quality of human nature, and they can pretend to be top experts in the industry most of the time.

Four kinds of fans are four kinds of people’s attitudes towards football, so I want to extend this topic: On the first day of last year, the national football team was defeated by the Vietnamese team in the top 12 competition with a score of one to three.

An embarrassing result. Losing to such powerful teams as Japan and Saudi Arabia can only be said to be reasonable and lacking. However, the Vietnamese team had suffered a seven-game losing streak before meeting the national football team in the second round. People gave it the nickname 007. Is it unreasonable to be defeated by such a team? I don’t think the strength of the national football team will degenerate to be crushed by the Vietnamese team. I mean, the off-site factors account for a greater proportion of this loss, and a series of performances on the field are only results rather than reasons.

Is it really that important for a team with such a level of national football not to enter the World Cup? I don’t think it matters. For three reasons:

(1) Chinese people are not keen on football. Does anyone around you often play football? Will you support your children to play football instead of taking the entrance examination? Where does your child want to find a coach to play football? Is there enough football field near your home? It seems that there are many fans in China who care about the development of football. In fact, most of them are fake fans and fans who only watch football. There are not many fans who are really keen on football. So the level of the national team will not be much higher. With such a mass base, what kind of good seeds do you expect its national team to have?

(2) Lack of respect for the rules of football and sportsmanship. As we all know, in order to achieve the goal of marching into FIFA World Cup Qatar 2022 in 2022, the Chinese Football Association of zhong spared no expense in planning a group of foreign players. Trying to use the planning players to drive the overall strength of the whole team, but on the other hand ignoring the development of basic youth training, the domestic league stopped. Reality slapped them hard, and the national football team defeated Vietnam in advance. It is unwise to get quick success and instant benefit. The foundation is not firmly built, and everything else is just castles in the air.

(3) Chinese people’s thinking and physical conditions are not suitable for football. Chinese people pay attention to being unprofitable and can’t afford to get up early, but football happens to be a team sport, which needs cooperation to play the best effect, and being willing to be a green leaf means losing money, which is obviously not in the interest of individuals. In fact, we may find that China’s good sports, such as table tennis, badminton, gymnastics and diving, are often played by one or two people, and it is rare for more than three people to work together. Have you ever seen six people playing table tennis on a case in a formal competition? Even in table tennis, players may feel that another person is in the way. No way, this is a kind of thinking concept, and it is difficult for Chinese people to play team projects well. Then someone will ask why women’s volleyball and women’s football are better than men’s volleyball and men’s football. In fact, I don’t understand this either. Maybe it’s the difference between men’s and women’s thinking. It’s really strange that our female compatriots are more United than their male compatriots. As for the physical condition of Chinese people, it is enough to compare Koreans instead of whites and blacks.

To sum up, football is not the best choice for Chinese people, so it is not particularly strange to lose to a national team like Vietnam, which attaches importance to following the rules of football. But I saw the chilling side after this game. Wu Xi, the captain of the national football team, inadvertently dodged the ball and was associated with abalone advertisements. For more than ten years, he worked hard for the national team and set an example for players on and off the court. Because he was guided by public opinion, he was nailed to their so-called shame column, which was not only absurd, but also evil.

Let’s put ourselves in the shoes. Perhaps these players have a sacred love for football since childhood, or they have chosen to enter the field of professional football with the dream of making a fortune, and have a young meal. (Many people complain that football players have high salaries and low ability, but who will notice their life after retirement? Football is a young meal. If you don’t earn enough money when you are young, will you continue to play football to support your family when you are old? ) Crush competitors, step by step to the top of the pyramid of top clubs, and become a leader in the domestic field. Then, if you lose to a stronger opponent in international competitions, you will be scolded as having no fighting spirit. Are they really not spelling? Lei Wu got a leg cramp in the match against the Australian team. How many people really care?

Luo Guofu, the planning player with the lowest score in the audience, was boasted as a national hero by public opinion because he flew to block a cross ball. Is it absurd? Luo Guofu’s nickname is Yue Fei, and Li Tie’s nickname is Qin Gui … It’s a slippery record. Such a public opinion environment is really invisible. After that, foreign players in poor condition appeared in the team, so there was no starting position. I work hard in the team, but it is better for foreigners who have not come to the joint training for several months to have a high status. Whose mind will be balanced, and the players who plan on the court are in poor condition, shouldn’t local players follow suit? Anyway, there has been an unfair phenomenon. Let’s just lose to the Vietnamese team, and no one can think about it … Sadly, China Football.

We shouldn’t expect any good news from China football in a short time, because it is totally divorced from reality. In fact, the greatest charm of football is not the skills and tactics on the court, but the fighting spirit of people and the complicated world outside the court. Football is a sport, more like a war. In the final analysis, it is a complete summary of human struggle, including tactics, art, strategy, strategy, diplomacy, humanities, geography, chemistry, socialization and humanity. It is the biggest insult to football if you only pay attention to the goals on the court and don’t care about the culture and beliefs inside and outside the court.