In recent years, a number of "time dramas" have been favored by the audience. How to tell a good life story unconventional has become a common topic for creators. The online drama "Like a Fire" has made a useful exploration with a clear and compact narrative, a personalized image and a positive energy story core. The work tells the story of five friends with different personalities, such as Xu Weibiao, Zhong Yunan and Zhang Peng, who followed the trend of the times, pursued their dreams and realized their self-worth in the 1980s. The work adopts a non-linear narrative structure, interweaves reality and memories, and enhances the sense of story age with lively hutongs, "28 big bars" bicycles and other elements. The audience seemed to walk into just visiting and empathize with the growing heroes. Chronicle drama should not only be nostalgic, but also pay attention to excavating the emotional strength and growth enlightenment of the past years. The story of "Time flies like a fire" conveys the feeling of life: youth never ends, keep a positive spirit of struggle, and stick to the good quality of courage and tenacity, and finally you can reap your own happy life.

　　Zhongxin. com Sichuan News December 16th (Zhu Huan) On the 15th, sponsored by Chengdu Federation of Trade Unions, Sichuan Tianfu New District Trade Union Office, the Communist Youth League Working Committee and the Women’s Working Committee jointly hosted the "Happiness into Work" and the 2023 Sichuan Tianfu New District Staff Badminton and Table Tennis Competition kicked off at Xinglong Lake.

　　This competition is divided into badminton and table tennis. Badminton includes middle-aged/youth mixed doubles and men’s doubles, with more than 160 players competing with badminton. In the table tennis competition, there were men’s singles and women’s singles in the middle-aged group/youth group, and more than 130 players made fierce "ping" killings. After more than 300 fierce competitions a day, all the champions and runners-up in each category of each project were produced.

　　On the badminton court, the contestants are quick-footed, left-handed and right-handed, clean and neat. On the court, rackets are flying and silver balls are flying, and the teaching staff are agile, energetic and skillful.

　　On the table tennis field, the players are energetic and skilled, and wonderful scenes such as straight shot, horizontal shot, spike, spin ball and curve ball frequently appear, and their styles of play are different, which won applause from the audience.

　　From time to time, warm cheers came from the stadium, and the players sweated and worked hard. Participants have said that they will continue to strengthen physical exercise and bring it into their future work with strong physique and full spirit.

　　"I am a member of the Badminton Association in Tianfu New District. I am usually a deep fan of badminton. I will participate in the annual competition in the new district. In the process, I also made some like-minded friends. I will participate in this competition with full horsepower, and I hope we can get a good ranking. " Chen Wei, head of the engineering consulting department of Chengdu Tiantou Group Planning Institute, said before the game.

　　"enough! I will come to participate in the next competition! " Wei Sixun, an employee of Mengsheng Electronics, said excitedly: "I personally love badminton matches very much. I usually play a dozen with my colleagues in my company. Today, I am very happy to participate with people from different units and enterprises in the new district. I am very confident in myself and hope to get a good ranking."

　　After fierce competition, the first, second and third prizes of the event were finally selected. This badminton competition not only showed the level, style and friendship, but also showed the cohesion and enthusiasm of workers in different fields in the new district.

　　It is reported that this activity is a measure for Tianfu New District to deeply implement the "345" work idea of the 15th Congress of the Sichuan Provincial Trade Union. In the next step, Tianfu New District will continue to make precise efforts in the field of "what the party and government need, what the workers are in urgent need, and what the trade union can do", and work around the center of the Party Working Committee of the new district to promote high-quality development, create high-quality life and implement high-efficiency governance. The trade union office of the new district will continue to build a brand with the name of "I". (End)

As the opening day of Guangzhou Auto Show approaches, news about all kinds of new cars is endless. On November 15th, the official website of the Ministry of Industry and Information Technology also disclosed the declaration information of many new cars. Among them, the most striking thing is undoubtedly the four brand-new cars we are going to talk about today. Let’s take a good look at them, and everyone may wish to think about which one they like.

1. Extreme Krypton 007

Extreme Krypton 007 is the fourth model under the brand of extreme Krypton, and it is also the first car after extreme Krypton 001, 009, X and other models. Not long ago, the official map of Extreme Krypton 007 was announced one after another, and recently, the declaration map of the Ministry of Industry and Information Technology of Extreme Krypton 007 was finally officially disclosed.

Specifically, the polar krypton 007 based on polar krypton PMA2+ platform adopts the minimalist luxury design of Hidden Energy, and the front of the car is equipped with a luminous integrated headlight group, which looks more sci-fi. The side is a bit like the dark blue SL03, which belongs to the coupe model.

The rear of the car is also a penetrating taillight, but the scale-shaped decorative board design is somewhat incomprehensible. I would also like to ask you here, do you think it looks good? The interior is consistent with Krypton X. It is expected that the central control large screen can also slide left and right, while the Qualcomm 8295 chip will be used in the screen.

There will be single-motor and double-motor models, in which the maximum power of single-motor is 310 kW, while the front and rear power of double-motor models are 165 kW and 310 kW. In a word, with the exposure of the declaration map, Krypton 007 will definitely be listed soon, so we will wait and see.

2. Geely Galaxy E8

Geely’s brand has never had a high-end car, and with the official announcement of the Galaxy E8 declaration, Geely’s high-end car will come soon. From the appearance, the shape of Galaxy E8 is very sci-fi, and the front face is also equipped with an integrated luminous matrix, which is very beautiful.

The side of the car is a coupe design, and the drag coefficient is only 0.199cd, which is lower than the 0.20cd of Mercedes EQS, which is quite powerful. In terms of size, the length of the new car is more than 5 meters, and the wheelbase is 2925mm, which is a typical medium-sized and large-sized car.

The rear of the car is a penetrating taillight. Compared with the front of the car, the personal feeling is more calm and calm. The power is pure electric, equipped with dual-motor four-wheel drive. The maximum power of the front motor is 165kw and the maximum power of the rear motor is 310kw. It is expected that the performance will be very strong, and it is expected to provide a more entry-level single-motor version.

Finally, the Galaxy E8 also uses an integrated 45-inch 8K large screen, and it is equipped with Qualcomm Snapdragon 8295 chip, so the degree of intelligence should be high, so let’s look forward to it.

3. Domestic brand-new Sonata

New Sonata Ordinary Edition Made in China

Domestic brand-new Sonata N Line Edition

Previously, it has been transmitting the real shots of the overseas version of the new Sonata. Recently, the Ministry of Industry and Information Technology has finally announced the declaration map of the new generation of Sonata made in China. From the picture, the new car completely continues the design of overseas models, and there will be regular and N-line models, which is quite friendly to Chinese people.

In terms of appearance, I personally think that the N-line version of the new domestic Sonata will look better. First, this version has more sports appearance kits, and second, it has bilateral exhaust, so the whole will look younger and more sporty. In terms of size, the new Sonata has a length of 4954mm and a wheelbase of 2875mm, which is a standard medium-sized car.

The interior adopts an integrated screen design consisting of double 12.3 inches and increases the visual effect of the curved surface. With the new style of three-spoke multi-function direction, the new car looks very textured. At the same time, the car uses a through air conditioning outlet, which also improves the layering of the car.

New Sonata Ordinary Edition Made in China

Domestic brand-new Sonata N Line Edition

As for power, the new car will be equipped with 1.5T and 2.0T turbocharged engines. The former has a maximum power of 125kW, while the latter has a maximum power of 184kW, which is completely sufficient for home use. We can see from the application form of the Ministry of Industry and Information Technology that the value of the new Sonata is really high, so friends who like Korean cars can rush again this time.

4. Xiaomi SU7

The last heavy new car with the declaration map recently released by the Ministry of Industry and Information Technology is Xiaomi SU7, the first model that Xiaomi has hidden for more than two years. To be honest, I never thought that Xiaomi would build a car before, but now with the release of the new car declaration, it proves that Xiaomi really didn’t lie to us, and Xiaomi car SU7 is coming soon.

From the appearance, the overall design of Xiaomi SU7 is very similar to the combination of Porsche and Tesla, but it still has its own design in details.

With the exception of the meter-shaped headlight group and the huge rear spoiler at the rear, Xiaomi’s SU7 model is one of the more recognizable places. In addition, Xiaomi SU7 will also be equipped with a liftable electric tail, which really means "Paramemi".

In addition, in terms of size, the length, width and height of Xiaomi SU7 are 4997/1963 /1440mm respectively, and the wheelbase is 3000mm, which is also a typical medium and large car body. The interior is also exposed by spy photos. From the picture, there is little difference between the whole and the current mainstream mid-to high-end electric vehicles. It is equipped with an olive steering wheel and a vertical central control LCD screen.

As for power, Xiaomi SU7 will be available in single-motor version and dual-motor version, equipped with ternary lithium battery from Contemporary Amperex Technology Co., Limited, with the motor power of 220kW/275kW before and after the dual-motor version, while the single-motor version is lithium iron phosphate battery equipped with Foday, with the motor power of 220kW. As for the price, it is reported that the starting price of the single-motor version of Xiaomi SU7 may be 199,900, while the dual-motor version may go to the 300,000 mark. What do you think of this?

Well, the above are the four brand-new cars that we think are relatively heavy in the declaration map released by the Ministry of Industry and Information Technology recently. Among them, Galaxy E8, Extreme Krypton 007 and domestic brand-new Sonata will all be officially unveiled to the public at the Guangzhou Auto Show stage, which opened on November 17th, while Xiaomi SU7 will have to wait for some time, at least until next year. However, in any case, there are quite a few brand-new cars coming soon, so friends who buy cars must be blessed, and we can start looking forward to a wave.(Text/Youshi Automobile Dazhuo)

Note: the pictures are from the internet, and the rights belong to the original author. Thank you! This article only represents the author’s personal views, and does not represent the position of AUV.

Cailian News Agency, December 11th (Reporter Hao Xu) After "Golden September and Silver 10", the popularity of China’s automobile market continued in November. With the help of the "double 11" promotion and other consumer waves, the demand for car purchases was further released, and the market performance continued to improve and exceeded expectations.

On December 11th, data released by China Automobile Association showed that in November, the production and sales of automobiles were 3.093 million and 2.97 million respectively, up 7% and 4.1% from the previous month and 29.4% and 27.4% from the same period last year. From January to November, the production and sales of automobiles were 27.111 million and 26.938 million, respectively, up by 10% and 10.8% year-on-year, and the growth rate was 2 and 1.7 percentage points higher than that in January-October.

The Cailian reporter counted the sales of 14 A/H listed car companies in November. Except Haima, the other 13 car companies all achieved year-on-year growth in that month, accounting for more than 90%.

"In the same month, the production and sales of automobiles increased year-on-year, passenger cars continued their good momentum, commercial vehicles maintained rapid growth, and new energy vehicles and automobile exports led the industry growth." Chen Shihua, deputy secretary-general of China Association of Automobile Manufacturers, said. Overall, in November, the production and sales of new energy vehicles were 1.074 million and 1.026 million respectively, up by 39.2% and 30% respectively. "In November, the production and sales of new energy vehicles exceeded 1 million, which is the first time that the monthly production and sales of new energy vehicles exceeded 1 million; In November, the penetration rate of new energy vehicles reached 34.5%, exceeding 30% for seven consecutive months. "

According to the data of China Automobile Association, in November, 482,000 vehicles were exported, up 46.3% year-on-year, among which 97,000 new energy vehicles were exported, up 1.6% year-on-year. "Export is an important force driving the growth of China’s automobile production and sales this year." Chen Shihua believes.

Take BYD as an example. In November, the sales volume once again exceeded 300,000 vehicles, reaching 301,903 vehicles, up 31.02% year-on-year, among which the export of passenger cars reached 30,629 vehicles, up 148.7% year-on-year. According to BYD, "BYD currently sells two models overseas, one is Dolphin and the other is Yuan PLUS. Seals are being launched one after another, and it is expected that more models will be listed next year. The next focus is to further expand overseas channels and push more models overseas. "

Similarly, Changan Automobile sold 227,327 vehicles in November, up 23% year-on-year, of which 50,598 vehicles were self-owned brand new energy, up 52.7% year-on-year; Overseas sales of independent brands reached 23,976 vehicles, up 518.6% year-on-year. It is worth noting that on November 27th, two new energy products of Changan Automobile, DEEPAL L07 and DEEPAL S07, landed in Bangkok, Thailand, and opened full-line booking. Aouita 11 and Aouita 12 also made their debut in Thailand. Changan Automobile established the Southeast Asia Division, at the same time, it also established three local companies and localization operation teams, namely Changan Automobile Southeast Asia, Changan Thailand Sales and Changan Thailand Parts. The production base of new energy vehicles in Thailand has started construction.

In addition, SAIC, Great Wall Motor and Geely Automobile have performed well in new energy vehicles and exports. Among them, Great Wall New Energy Vehicle sold 31,248 vehicles in November, up 142.93% year-on-year, achieving year-on-year growth for eight consecutive months; Overseas, relying on the strategy of "going to sea by ecology", Great Wall Motor sold 35,496 vehicles overseas in November, up 76.7% year-on-year, and its sales volume exceeded 30,000 for four consecutive months.

While strengthening the layout of overseas sales, car companies are also continuing to "roll in" the domestic new energy market. Just entering December, the new energy auto market has ushered in a more fierce "price war". Traditional independent brands, such as BYD and Changan Automobile, as well as new car-making forces "Wei Xiaoli" and new energy car companies, such as Extreme Vietnam, have introduced multiple preferential policies, with the maximum preferential range exceeding 30,000 yuan.

"With the continuous emergence of policy effects, auto shows and promotional activities in various places continue to exert their strength, and the company’s final sprint in the last month, it is expected that the auto market will continue to improve in December, reappearing the phenomenon of’ tail-jumping’ at the end of the year. "Chen Shihua analysis. At the same time, Cui Dongshu, secretary-general of the Federation, predicted that "the overall car sales this year may reach a new height of 30 million vehicles."

For the performance of China’s automobile market next year, at the "2024 China Automobile Market Development Forecast Summit" held on December 11th, Wang Qing, deputy director of the Market Economy Research Institute of the State Council Development Research Center, predicted that "the wholesale sales volume of the automobile market will continue to increase by about 5% in 2024. The growth rate of sales will largely depend on exports. " In the long run, Wang Qing predicts that by 2030, car sales will maintain a potential growth rate of around 2%-3% annually.

According to the performance of the domestic terminal retail market, Chen Chuan, director of the data energy-saving strategy research room of China Automobile, predicted that the growth rate of the passenger car market would reach 3.2% in 2024, and the sales volume was expected to increase by 700,000 vehicles to 22.5 million vehicles. Among them, the sales volume of new energy passenger cars was 9.68 million, with a growth rate of 29.9% and a penetration rate of 43%; The sales volume of new energy commercial vehicles was 460,000, with a growth rate of 32.8% and a penetration rate of 14.1%.

This article is from Hao Xu, a reporter from Cailian Association.

History is a mirror, so it is wise to learn from the past and know the present. Attaching importance to history and learning from it is a fine tradition in the history of Chinese civilization for more than 5,000 years. Opening the history of China, there have been countless glories and some humiliations. The glories make Chinese people proud, while the humiliations inspire people to forge ahead.

The glorious history makes Chinese people excited, and the humiliating history makes us feel heavy. Most of the time, we are in the former mood when visiting museums, but we are in the latter mood when visiting the China Sino-Japanese War Museum on the Liu Gongdao in Weihai.

China Sino-Japanese War Museum is located on the Liu Gongdao in Weihai, Shandong Province. It is a national first-class museum and a memorial museum with the theme of Beiyang Navy and Sino-Japanese War. It is also the most complete preserved, the largest number of existing and the largest group of cultural relics in modern coastal defense facilities in China.

A large number of precious cultural relics are displayed in the museum, including two giant naval guns emerging from the seabed, each weighing more than 20 tons, which are the only ones left in the world. Through cultural relics, pictures, wax figures, sand tables, models and other exhibition forms and film and television means, it vividly reproduces the historical features of the Beiyang Navy and the Sino-Japanese War.

When you enter the museum, the first thing you see is a warship model, which was once called the "Dingyuan" ship model of Asia’s largest ship. Dingyuan was the flagship of the Beiyang Navy of the Qing government in the Sino-Japanese War of 1894-1895. At that time, it was the world’s most advanced first-class armored warship imported from Germany.

According to the on-site staff, in the early morning of February 5th, 1895, the ship Dingyuan was attacked by a Japanese navy torpedo boat in the defending battle of Weihai. Ding Ruchang ordered the ship to run aground to the south of Liu Gongdao before it sank, and used the naval guns on board to strengthen the defense force of the East Exit. Ding Ruchang was forced to withdraw from Dingyuan and transfer to Zhenyuan. On the afternoon of 10th, Ding Ruchang and Liu Buchan ordered to blow up the stranded Dingyuan ship with water mines.

Japan’s war of aggression against China was premeditated. The museum showed some letters of Japanese officers at that time. They used the Korean Peninsula as a springboard and base to invade China. When the Qing army sent troops to support North Korea, it suffered a heavy defeat in Pyongyang, which led to the fall of the Korean Peninsula.

On November 6, 1894, when the Japanese army invaded Jinzhou City, 10 women and children from the Qu family in the west street of the city resolutely threw themselves into the well to avoid being humiliated by the Japanese army. In February, 1896, Wang Zhixiu, a fellow coastal defense expert in Jinzhou Hall, heard about it and wrote "Ode to Qushi Well" to record his deeds. The museum fixed the picture at that time in the form of pictures and wax figures.

On November 21st, 1894, the Japanese invaders captured Lushun, located in Liaodong Peninsula, and massacred the city for four days and three nights, known as Lushun Massacre. It is said that only 36 people in charge of burying bodies (after investigation, more than 800 survivors) survived the massacre, and the number of victims was estimated to be between 20,000 and 20,000. The museum recorded the inhumanity of the Japanese invaders with pictures and documents.

The Sino-Japanese War of 1894-1895 was a great pain, which humiliated the country and the people. With the theme of the Sino-Japanese War of 1894-1895, the museum exhibited more than 650 precious historical pictures of the Sino-Japanese War, copied a large number of weapons and equipment during the Sino-Japanese War, and restored and reproduced a number of surreal figures, such as "the scene of Qu’s family throwing wells in Jinzhou" and "the scene of Li Hongzhang’s negotiation in Shimonoseki", which was the first in China.

After the failure of the Sino-Japanese War of 1894-1895, the Qing government decided to make peace with Japan and sent Li Hongzhang as an ambassador for peace talks to Shimonoseki, Japan. In a hotel in Maguan, Japanese Prime Minister Hirofumi Ito led the Japanese side to compete with Li Hongzhang. After this negotiation, the Qing Dynasty was forced to compensate Japan for 200 million taels of military expenditure (equivalent to six years’ national treasury revenue of Japan). After Japan got the money, its strength immediately rose to a higher level, and it became one of the world’s great powers, thus starting the evil road of militaristic aggression.

This is Wen Yiduo’s "Song of Seven Sons. ahava": Let me guard the oldest sea in China, and the hills of the original saints are here. Mother, don’t forget that I am an expert in preventing the sea. I have a Liu Gongdao as my shield. Come back quickly, the time has come. The remains of saints are buried behind me! Mother! I want to come back, mother!

At the end of the museum, there is a huge "History is here to think" written on the wall, and in the center of the hall is a bronze clock engraved with the words "The alarm bells will ring, and we will strengthen our coastal defense …". The Sino-Japanese War of 1894-1895 made the Chinese nation face life and death, and it also completely awakened the Chinese nation! The Qing government died quickly because of this war. In the process of reform and anti-aggression, the Chinese nation seized the opportunity of life and ushered in a new dawn!

The waves of the Yellow Sea seem to be silently telling the sad song of the Sino-Japanese War. Visiting this unique museum of the Sino-Japanese War of 1894-1895, our mood is very complicated, even hard to hide our grief. At the same time, it is not difficult for us to see the unyielding character of the soldiers of the Beiyang Navy who fought bravely against the enemy. We should remember this history, and we will be beaten if we fall behind, and the pace of striving for strength will become more and more firm.

Physical activity preparation questionnaire

Before you plan to exercise, please read carefully and answer the following six questions according to your actual situation for your safety.

whether or not

□□ Did the doctor tell you that you have a heart disease or can only participate in physical activities recommended by the doctor?

□□□ Have you ever felt chest pain or severe breathlessness when you are engaged in physical activities or sports?

□□ Since last month, have you ever felt chest pain or severe breathlessness when you have not participated in physical activity or exercise?

□□ In the past 6 months, have you ever fallen down or lost consciousness because of dizziness when you were engaged in physical activities or sports?

□□□ Do you have any bone or joint pain or dysfunction aggravated by physical activity or exercise?

□□ Did the doctor tell you that your blood pressure is over 180／110mmHg?

If you answer "Yes" to any of the above questions, please stop taking part in this fitness exercise and pay attention to: (1) consult a doctor before taking part in the fitness program and explain which question in the questionnaire is answered "Yes"; (2) Take part in fitness activities step by step, gradually adapt, the intensity of exercise should not be too large, and the time should not be too long; (3) You can restart the fitness mode that has been proved to be safe; (4) You can also participate in activities recommended by doctors or activities allowed by doctors; (5) timely use of necessary medication.

If you answer "No" to all the above questions, you can continue to exercise, but please pay attention to the following: (1) Take part in a large amount of exercise or exercise intensity gradually to avoid excessive fatigue; (2) Take part in further health evaluation, and work out the best fitness program accordingly.

Note:This questionnaire was established by the research group of Professor Wang Zhengzhen of Beijing Sport University with reference to relevant materials. It is suitable for people aged 15-69, and people over 69 should consult their doctors before doing fitness activities.

In recent years, with the in-depth implementation of national fitness, people’s participation has been continuously improved, and "more exercise and less illness" has increasingly become a social consensus.

What are the benefits of regular exercise to human health? What are the important principles of the scientific movement? How can we avoid sports risks? Our reporter interviewed Zhang Yimin, a professor at Beijing Sport University and director of the Key Laboratory of Sports and Physical Health, and asked him to answer questions.

Late-night exercise is extreme

Scientific movement is a good doctor. "Scientific exercise can not only effectively improve heart and lung function, promote human metabolism, strengthen muscle and ligament strength, but also make people happy physically and mentally, enhance their ability to resist stress and promote their physical and mental health." Zhang Yimin said that "integration of physical education and medicine" is an important way to implement the Healthy China Action, which plays a positive role in improving and promoting people’s health.

Is there a best time to exercise in a day? "In fact, when exercise has little effect on the fitness effect. From the factors that affect the fitness effect, the key is that the exercise load should match the individual’s physical health." Zhang Yimin introduced that the time period of people’s exercise is mainly influenced by the schedule. "Take me as an example, I am busy with teaching and preparing lessons during the day and have no time to exercise, so 18: 00-20: 00 after work will be the best time for me to exercise."

In recent years, some gyms in first-tier cities have launched 24-hour gyms to cater to the "special work and rest time" of office workers. According to the fitness statistics released by Leke in July last year, in Beijing, the proportion of fitness people from 22: 00 pm to 8: 00 am the next day is 12.8%. In the whole country, the proportion of members who exercise during this period is close to 10%.

Do sweaty exercise in the middle of the night when you should be sleeping. Is this exercise a plus or a minus for your health? "I think it is to reduce points. Late-night exercise is a bit extreme, which may disrupt the biological rhythm." Zhang Yimin reminded that it is more appropriate for office workers to squeeze out 30 minutes to 1 hour for exercise before dinner after work. If you occasionally work late in special circumstances, such as getting off work at 10 o’clock in the evening, and you really want to exercise, it is recommended to take a light activity for 30 minutes and sweat. "You know, rest is also an important way to eliminate fatigue, and exercise is systematic and long-term. If you don’t exercise one day, you can continue to exercise later. It is unnecessary and discouraged to exercise late at night."

Now it is the spring season, and many people who have been "cats" for a winter have begun to go outdoors and exercise their muscles. "In fact, any season is suitable for exercise, but beware of extreme weather." Zhang Yimin stressed that don’t exercise in cold, hot, high humidity, strong wind, pollution and radiation environment; The temperature difference between spring and autumn is large, and the temperature is low in the morning and evening. Pay attention to the influence of temperature and wind when exercising; Exercise in summer should guard against heatstroke; If there are special circumstances such as smog and sudden drop in temperature in winter, it is not recommended to do outdoor sports.

Don’t forget to stretch after exercise.

"Generally speaking, moving is definitely better than not moving." In Zhang Yimin’s view, scientific movement needs to follow the basic principles of safety, overall accuracy, step by step, perseverance and so on, and in terms of exercise mode, exercise intensity, exercise frequency, exercise duration and so on, it should be adapted to local conditions according to people and time.

Security principle. "It is very important to do warm-up activities before exercise and stretching exercises after exercise, but the latter is often ignored by many people." Zhang Yimin pointed out that during exercise, human muscles constantly contract and exert their strength, and their elasticity decreases. If they don’t stretch for a long time after exercise, these problems may be brought about: local inflammatory factors and metabolic wastes can’t be discharged, which leads to increased fatigue and slower recovery; The next training with fatigue will increase the risk of injury and induce sports injuries such as "running knee".

"If the muscles in the hind leg feel hard, and the knee joint is already tired or faintly uncomfortable, it may be caused by strain caused by not stretching after exercise." Zhang Yimin introduced that studies have confirmed that stretching after exercise helps to relax muscles and improve muscle elasticity, which is one of the "magic weapons" to reduce sports injuries. Stretching practice time should be at least 10 minutes, or about 1/3 of the duration of exercise.

Principle of comprehensiveness. Different types of exercise will bring different fitness effects, and the exercise methods are better, preferably including aerobic exercise, strength training and flexibility training. Aerobic exercise can make people’s heart and lung function better, and it also directly affects the activity ability of the whole body organs; Strength training helps to improve muscle strength and avoid problems in daily activities such as walking, running and jumping caused by insufficient strength; Flexibility training is stretching exercise, which can improve the stretching ability of muscles and effectively prevent sports injuries.

Principle of accuracy. As long as the fitness action standard and exercise load are reasonable, sports injuries can basically be avoided. The "fake" action of posing, not exerting force and nonstandard "wrong" action are the main causes of sports injury accidents. For example, "sit-ups with your head in your arms" is a typical non-standard movement, which may lead to sports injuries. If your hands are lightly placed behind your head or on your ears or chest, you should mainly use your abdomen to pull your trunk, instead of using your hands and head, which is not harmful, but also can exercise your core muscles well.

The principle of gradual progress. The frequency of exercise varies from person to person. Generally speaking, you should exercise at least three times a week, and it is best to gradually increase it to five times a week to ensure the fitness effect. No matter what your physical fitness level is, you should do what you can when exercising, and you can’t ignore the signals sent by your body. If you have dizziness, dizziness, chest pain, nausea, shortness of breath, palpitation, vomiting and other symptoms during exercise, you should stop exercising immediately and seek medical advice in time. If you have persistent and obvious fatigue after exercise, you should appropriately reduce the exercise time or times. When you feel in good physical condition, you can also exercise for a while.

The principle of perseverance. To achieve good fitness results, it is essential to participate in sports persistently. It is suggested that according to one’s physical health and sports ability, an achievable exercise goal should be established and a feasible exercise plan should be made. Work and rest should be combined in life to avoid giving up the exercise plan because of being too busy or too tired; We should understand sports from the height of "exercise is a part of life" and stick to it for a long time.

Avoiding sports risks in advance

Zhang Yimin pointed out that for most people, physical exercise is safe. However, special groups such as the elderly, children, pregnant women, menstruating women, those with heavy weight, and those who have been under exercise for a long time need to pay special attention to avoid risks before exercise.

People who don’t usually exercise regularly, especially the elderly, must start with low intensity (about 50% or slightly less of the maximum heart rate), short time (about 10 minutes) and long interval (exercise for 2-3 days a week), and then gradually improve the intensity after 3-6 months of adaptation; Children are highly excited during exercise, but they are easy to get tired. It is best not to let children do a single exercise for too long. For pregnant women and menstrual women, high-intensity exercise is not recommended, but moderate exercise within the body’s tolerance, such as walking; Heavy people are not suitable for running, in case they hurt their knees.

"Inappropriate physical exercise, such as exercise in bad environment, untimely exercise, exercise beyond physical endurance, exercise of people with congenital or acquired cardiovascular diseases, etc., may cause and aggravate pathological changes in the cardiovascular system, and cardiovascular accidents may occur. In severe cases, sudden death may occur." Zhang Yimin introduced that the main symptoms of cardiovascular accidents include chest tightness, chest pain, heartburn discomfort, syncope, abnormal dyspnea, etc. Common diseases include coronary heart disease, myocardial infarction, myocarditis, congenital cardiovascular abnormalities, etc.

"Generally speaking, if there is no problem with cardiovascular health, the risk of cardiac arrest or myocardial infarction caused by moderate-intensity physical activity is low. Most of those who died suddenly during exercise have been diagnosed or have hidden cardiovascular diseases. " Zhang Yimin pointed out that although the incidence of vascular accidents in sports centers is not high, it is harmful. In order to avoid the occurrence of vascular accidents in sports centers, we should properly understand the relevant health knowledge, consciously make full preparations and pay attention to self-protection in cold or hot and humid environments before doing fitness exercises. Follow the basic principles of different people and step by step, adjust mental state and control exercise intensity, so as to achieve the best fitness effect.