People’s Network News Autumn is a mature season and also a tourist season. After a burst of autumn rain, the autumn wind sent a continuous coolness, and the leaves changed their colors one after another. It’s crisp in autumn everywhere, and autumn scenery is pleasant everywhere. Everyone goes out one after another, truly tasting these autumn flavors, and they are all intoxicated with the pleasant autumn.

　　　　Kanas in Altay, Xinjiang

　　　　When I went to Kanas, I knew what the real autumn colors were. The leaves of Betula platyphylla and Populus cathayensis changed from green to yellow in the touch of autumn wind, and then from yellow to red. From a distance, the forest was dyed. The smoke from the Kazakh wooden house rises, surrounds the treetops and permeates the fields, which is long and quiet. Under the sunshine in autumn, Kanas Lake is blue and green, and a faint mist is transpiration on the lake … Kanas in autumn shows a little European scenery, reflecting the climate characteristics with four distinct seasons. Unfortunately, autumn in Kanas comes and goes quickly. Generally, the Golden Week of November is the best autumn outing season.

　　　　Sichuan daocheng

　　　　October and November are not the best time to travel to Daocheng, because winter comes earlier here, but the scenery at this time is unique, especially on the way from Daocheng to Aden. In the riverside and salad, Boxwood and Hongcaotan are the most beautiful, attracting many people who like photography.

　　　　Napahai, Shangri-La, Yunnan

　　　　Autumn and winter are coming, and when you walk into the Napa Sea in Shangri-La, you are greeted by golden grasslands, snowy mountains and various birds full of spirituality. Napahai is located 8 kilometers northwest of Shangri-La County. It is called "Napachuo" in Tibetan and "Lake behind the forest" in Chinese.

　　　　Aba miyaluo, Sichuan

　　　　Miyaluo, located in Lixian County, Sichuan Province, is the largest red leaf scenic spot in China at present. The biggest feature of miyaluo is that there are red leaves everywhere. Three needles and five-pointed maple in the 3688-square-kilometer deep mountain canyon are breathtaking. The Gulgou hot spring is refreshing, and the Tibetan and Qiang customs make people want to stay.

　　　　Jiuzhaigou, Sichuan

　　　　Jiuzhaigou is a fairy tale world made of water, and too much has been said about its beauty. Jiuzhaigou in autumn has become colorful, and this is the best time to travel to Jiuzhaigou. The red and yellow leaves are intertwined with the blue and green lake, which is amazing. This scene is really made in heaven and earth.

　　　　Beijing Xiangshan

　　　　Although the red leaves in Xiangshan are not as big as those in miyaluo, their fame is incomparable to that in miyaluo. Many people regard going to Xiangshan to see red leaves as an important project of Beijing tourism in autumn. At the same time, along with the red leaves of Xiangshan, there are activities such as climbing and winning. However, when the red leaves in Xiangshan are intoxicating, it is also when tourists are weaving, and often watching the red leaves becomes watching people.

　　　　Hebei Chengde Bashang

　　　　"It’s a late spring evening in the north, with poplars rustling and lush vegetation, and reddish clouds standing still at last, and I saw pine trees full of balsam …" This is Haizi’s poem "Trees in the North". When you walk into the dam in autumn, you will feel that the leaves and grass are beginning to change their colors, the sky is high and the clouds are light, and there is a trace of silence everywhere.

　　　　West Lake in Hangzhou, Zhejiang

　　　　"Wanqing Lake is as long as a mirror, and it is best to be in autumn at four o’clock." This is an ancient description of the autumn moon in Pinghu, one of the ten scenic spots in the West Lake. The best time to feel the beauty of the autumn moon in Pinghu is the Mid-Autumn Festival every year. Unfortunately, there may be many people at this time, or the weather may not be beautiful. However, September and October of the next lunar calendar are also good times to feel the beauty of Pinghu autumn moon. Compared with other beautiful autumn scenery, the autumn moon in Pinghu, West Lake, has a little more money, a little more urban flavor and romance.

　　　　Qixia Mountain in Nanjing, Jiangsu Province

　　　　"Spring cattle head, autumn Qixia." In the ancient city of Nanjing, this is well known to women and children. Qixia Mountain is famous. Besides Mingjing Lake and qixia temple, it is also famous for its red leaves in late autumn, which is the main attraction for tourists.

　　　　Juzizhou, Changsha, Hunan

　　　　Fifty years ago, the great man Mao Zedong revisited Orange Island and wrote the word "Qinyuanchun Changsha", which made Orange Island famous. As one of the eight scenic spots in Xiaoxiang, Orange Island, where the snow falls on the river, has different scenery in four seasons, especially in autumn.

Editor: Liu Li

But I didn’t know running was romantic until I ran for a few hundred meters. I was short of breath, my heart was pounding, and I kept running for a while. I immediately realized the meaning of filling my legs with lead. It was really filling my legs with lead. I didn’t have the strength to take a step forward. I really couldn’t hold on. I stopped and gasped. Look at my mobile phone. It was only six or seven hundred meters, and it was still far from 1 kilometer. At this moment, I suddenly thought about those marathon runners. How did they run down? I really can’t figure it out. I feel tired when I think about it. . .

Practice has proved that waking up your running genes has little to do with the distance you run each time, but with the total amount you run. If you can only run 500 meters at a time, it’s not a problem, as long as you can run the total amount, you can achieve your goal.

The first goal is to run 100 kilometers. If a rookie who can only run 500 meters at a time wants to achieve this goal, he must do one thing, that is, insist. He is not afraid of running less, but he is afraid of not insisting. Theoretically, he can run 100 kilometers in 200 days, but in practice, as long as he insists, he will certainly not use 200 days, because your running genes have begun to wake up. By the time you reach 100 kilometers, the distance you run at a time will definitely exceed.

The second goal is to run 200 kilometers. Why is the goal improved? It is because your single running distance has been greatly improved. The time you spend running 200 kilometers now must be less than the time you spent running the first 100 kilometers. The core of achieving the second goal is still to stick to it. As long as you stick to 200 kilometers, you will soon finish running. When you finish running, you will find that you have stopped talking about 5 kilometers at a time.

After running down 300 kilometers, some people’s running genes are almost completely awakened, and they can even run half a horse or more. Others’ running genes are only partially awakened, but their progress will surprise them, because they didn’t believe they could run 5 kilometers before.

Real runners have accumulated a huge amount of exercise, and with the increase of the total amount, runners will continue to enter a new realm, which will only make runners more convinced.Everyone has a running gene.

    There are still 15 days before the opening of the 14th National Winter Games. The Ergun Band calls out netizens and invites everyone to come to Inner Mongolia in winter to experience the different beauty of prairies, forests, deserts, lakes and rivers.

    Reporter: Ye Ziyan.

    Reporter: Yu Guang Tian Haolin

    Ye Ziyan studio

    Produced by Audio and Video Department of Xinhua News Agency

Don’t ask about foreign land and hometown.

Where are people, where is Nian?

According to the data of railway administration,

This ugly year of the ox

More than 100 million people choose to "stay behind"

Celebrate the New Year on the spot and have a reunion.

every"original year person"the story of

It smells good!

01

"Clean year, leave some time to pay attention to yourself"

NingxinActress from mainland China, with representative works such as Eye of the Storm, Hot-blooded Companion, Smiling Beauty, etc. She is a popular contestant in Miss Chongqing contest in 2012, and also a typical Sichuan girl. She is straightforward and generous, and relatives and friends love to find her when they go to Beijing, calling her "Chongqing and Zigong’s receptionist in Beijing".

Ningxin likes excitement and likes Chinese New Year.

"In the year of my heart, there are beautiful frogs, sweet and sour ribs, a big table of red and spicy dishes, and a large family gathering together."Ning Xin said that in addition to Sichuan and Chongqing cuisine, their family’s Spring Festival must-have repertoire is to visit relatives and friends, and Chongqing-Zigong-Neijiang turns around, keeping up with the clockwork every day. It is necessary to string many doors and meet many people.

This year is different, because of work, Ningxin stayed in Haikou. During the post-epidemic period, in order to respond to the call of the country to "celebrate the New Year on the spot", she simply stayed in Haikou for the New Year.

Without special planning or preparation in advance, I ate a New Year’s Eve dinner package at the hotel. Although compared with previous years, the taste of the year is a little lighter, but it is plain and has a different flavor.

"The time spent playing mobile phones has been greatly shortened. I eat and sleep in the house and watch movies every day. When I am bored, I go out for a walk, look at the sea, stay for a long time, or think about my future plans.I like a lively year, and I also like a quiet year-to be quiet when it should be lively, to leave some time for myself, to pay attention to myself, and to let me see myself more clearly."NingXin said.

02

"With the’ comrades in arms’ group year, the human touch is the taste of the year."

Chen yuanqiShe is a nurse in the Department of Neurology, Kuanren Hospital in northern Chongqing. Her hometown is Luzhou, Sichuan. As a front-line medical staff, she knows better than ordinary people the meaning behind "celebrating the New Year on the spot".

Therefore, she decided to become a member of the "left-behind" army.

Although parents are distressed that the girl is alone in a foreign land, long live understanding in the face of the epidemic.

The hospital hoarded a lot of materials (delicious food) in advance, and also arranged some red decorations in advance, such as a small puppet in the shape of a cow, a red fruit flower arrangement and so on.

On the first day of junior high school, colleagues in the department sat together to make jiaozi and glutinous rice balls, and sent some hot jiaozi to patients and their families. Everyone was so moved that they thanked them again and again. "It’s so warm of you!"

Chen Yuanqi said that the year of Chongqing in 2021 is busy and warm.

"After the intense anti-epidemic and epidemic prevention war, the medical staff in our department are not only colleagues, but also comrades-in-arms and relatives. Although I can’t go home for the New Year, I’m not alone with everyone. It turns out that this is the meaning of the Spring Festival-where people are and where the year is. The human touch is the taste of the year. "

03

"The ceremonial feeling of the Spring Festival, a fireworks show worth 200 million yuan"

OliviaIt’s a western pastry chef. The reporter collected materials from the readers of the new women’s newspaper, and Olivia volunteered to share her story of "celebrating the New Year on the spot" in Xiamen.

Xiamen during the Spring Festival, in the words of writer Haruki Murakami, is that there is not a cloud in the sky and the wind is warm, which is an impeccable sunny day. The vast rape blossoms in Xiangshan and the cherry blossoms in Manshan are the most beautiful spring scenery.

Olivia said that in the past, during the Spring Festival in Chongqing, flannel thick cotton trousers were always unkempt-no fashionable white-collar worker could escape the fate of becoming a "village flower" every second. There is an advantage in Xiamen, a long skirt and a wave by the sea, showing the Hawaiian style.

"A person can’t brush his circle of friends when he is in the field for the New Year. He feels that happiness and carnival belong to others. But the first day of the New Year is the happiest, because I made an appointment with my friends to see the island road.A fireworks show worth 200 million yuan. "Fireworks were set off in Jinmen, Xiamen for half an hour. Olivia always wanted to shoot a romantic scene of waving fairy wand at the seaside, but the sea breeze and waves refused, and finally only took a video of sand sculpture wishing on fairy wand.

Fireworks for half an hour, traffic jams in the middle of the night, the grand occasion is comparable to the annual New Year’s Eve in Jie Fangbei, Chongqing, and this fireworks party finally ends with the operation of hotels and homestays around the island.

"I miss Chongqing’s grilled fish and hot pot skewers, miss the lights of Hongyadong, miss the excitement of Guanyin Bridge, and miss the home-cooked meals made by my parents. But when we grow up and work, we often can’t do whatever we want. But,It doesn’t matter if you don’t like the food, the dialect you don’t understand, or the climate with strong ultraviolet rays, because as long as you are brave enough, you will always wait for a beautiful fireworks feast."Olivia said.

Today is the sixth day of the Lunar New Year.

Spring is beautiful, the wind is soft and the sun is warm.

Some people are busy preparing for spring ploughing and driving out poverty.

Some people run out of holiday balance.

The workload is on the way.

I hope my friends will work hard.

Get rich in the year of the ox

All the wishes you want come true ~

Text _ Chief reporter Gong Zhengxing

Figure _ Provided by respondents

[Disclaimer] The texts, pictures, audio and video that are not marked with "Source: Upstream News-chongqing morning post" or "Upstream News LOGO" on the upstream news client are all reposted. If the reposted manuscript involves copyright issues, please contact the upstream news.

Text/Theseus

Volkswagen is a world-famous manufacturer, and its global sales volume is second only to Toyota, ranking second in the world. In the domestic automobile market, Volkswagen is also very popular and has a good sales volume. Volkswagen has been developing in China for 40 years, which has established a good brand image in the hearts of consumers and has also become the benchmark of automobile brands. As a classic model of Volkswagen, Volkswagen Golf has been loved by young consumers for many years with its fashionable appearance and excellent mechanical quality. Golf GTI, as the top model of golf series, has outstanding performance and is known as a small steel gun, which is pursued by young consumers. Recently, FAW-Volkswagen announced the official launch of a brand-new golf GTI model, which is equipped with a better power system and a more fashionable and sporty appearance. The guide price is 229,800 yuan.

[Cheyou Headline-CheyouNo.-Zhidian Automobile]　　

In terms of appearance, GTI is obviously more refined in appearance than ordinary golf. Adopt flat front design, through design, and the addition of red decorative strips highlights personality and movement, which is full of movement. Large-size air intake grille with blackened honeycomb structure inside brings brand-new visual impact and looks more sporty and domineering. In addition, the brand-new GTI adopts the brand-new LED headlight group design, which looks sharper and improves the aggressiveness of the whole vehicle, while the word GTI is also located at the left headlight corner, which instantly improves the advanced feeling of the whole vehicle.

The side of the car body is not much different from the ordinary version. The integral side skirt design makes the car body lower. The side lines of the vehicle are smooth and concise, and the classic body shape is still dynamic, but the latest 17-inch sports aluminum alloy wheels are added, which adds a sporty atmosphere. The lower part of the door and the rearview mirror shell are decorated with silver, which enhances the luxury of the vehicle.

At the tail, the tail design of the new golf GTI is very special, with distinct layers, and the integrated body shape design is selected. The taillights are more sharp, and the rear spoiler is large, with black surrounding at the top and bottom and double exhaust at both sides, showing the demeanor of a high-performance car.

When it comes to the interior, Golf GTI still adopts the ordinary version of golf design style. The center console design is almost the same as that of golf. The embracing center console that is biased towards the cab design adds a sense of movement with GTI’s exclusive red control interface. The perforated leather material and the fur cover of the seat make people feel comfortable and can reflect the luxury inside the car. The brand-new 10.25-inch LCD instrument panel, central control suspension screen and three-position multi-function steering wheel design reduce a lot of physical buttons and improve the sense of science and technology in the car. The GTI version adopts a new integrated sports plaid seat to provide better support and comfort. In terms of configuration, the new car is equipped with 30-color ambient lights, reversing images, constant-speed cruise, multiple driving modes, automatic parking, uphill assistance, variable steering ratio, electric sunroof, keyless entry and start, remote start, low-speed driving warning, active noise reduction, 8-speaker speakers, automatic air conditioning and so on. The main and passenger seats are equipped with airbags, front and rear head air curtains, knee airbags, passive pedestrian protection, tire pressure alarm, fatigue driving tips, etc. The new golf GTI can enjoy the blind spot image on the side of the car, the openable panoramic sunroof, leather seats, front seat heating and so on. From the configuration of golf GTI, a variety of intelligent configurations make consumers more convenient and worry-free.

In terms of power, as a small steel gun, its power performance is naturally the most concerned by everyone. The new car is equipped with a 2.0T engine, with a maximum power of 162kw, a maximum horsepower of 220 horsepower and a peak torque of 350 Nm. With the DQ381 7-speed wet dual-clutch gearbox, the speed-up time of 100 kilometers is only 7.2 seconds. It can be seen that the performance of this new car is very strong. In terms of chassis, the new Golf GTI has also updated the subframe, reinforced bearing, front double wishbone suspension stabilizer, front six-piston brake system and ceramic front brake disc, and the ground clearance of the chassis is reduced by 25mm compared with the ordinary version of golf. It is equipped with suspension system, brand-new shock absorber and valve system, which are unique to the new golf GTI, improving the driving quality and meeting the performance needs of young people.

Write at the end:

The appearance of the 2023 Volkswagen Golf GTI has attracted the attention and heated discussion of the majority of riders. Its strong performance, sporty appearance and interior design, high-quality driving experience and other aspects show its strong quality. The new Volkswagen Golf GTI not only continues the excellent tradition in the past, but also injects more innovation and high-tech configuration, making it a good choice for young consumers.

　　Today viewpoint

　　Aerospace gives people a special feeling of "high cold", which reminds them of advanced fighter planes and magnificent space stations that ordinary people can’t see, touch or use.

　　A few days ago, the well-known American website "GOBankingRates" took stock of 25 kinds of technologies originated from the National Aeronautics and Space Administration (NASA) in our daily life, which spread all over our "food, clothing, housing and transportation". They come from the distant sky, but they are convenient for our daily life.

　　Food: baby milk powder, freeze-dried fruit, food safety packaging.

　　At present, more than 90% of infant formula in the United States contains microalgae. It was originally the product of NASA research, the purpose of which was to test the potential use of algae as an oxygen "recycling agent" in space travel.

　　Freeze-dried fruit is a common snack. However, the purpose of NASA’s development of freeze-drying technology is to make the fruits in the Apollo mission easier to carry, and this technology can maintain 98% nutrition with 20% quality.

　　In order to ensure the safety and quality control method of space flight food development, NASA has now become a food industry standard to protect the food safety of consumers all over the world.

　　Life: memory foam mattress, scratch-resistant lenses, anti-ultraviolet sunglasses, cordless vacuum cleaner, Nike air-cushion sports shoes, space blankets, ski boots.

　　Comfortable memory foam mattress can fully fit the human body and relieve stress, which is necessary for many families. Memorable foam was not originally used to make mattresses. It was originally developed by NASA to cushion the impact of spacecraft landing on astronauts.

　　Compared with ordinary glass, scratch-resistant lenses have a longer life. In fact, the scratch-resistant coating is a "by-product" accidentally discovered by Jet Propulsion Laboratory (JPL) under NASA when researching the diamond hard coating for aerospace.

　　In 1980s, two scientists from JPL developed a kind of welding glasses, which can absorb, filter and scatter the strong light emitted during welding. Later, this technology was widely used in anti-ultraviolet sunglasses.

　　Initially, Black&Decker was ordered to develop a portable device for Apollo and Gemini missions, which was used to extract samples from below the surface of the moon. This technology has been improved to become a "cordless vacuum cleaner".

　　Nike air-cushioned sneakers use the patent of "Blow Rubber Molding" obtained by M. Frank Rudy, a former engineer of NASA. The initial application target of this technology is spacesuit.

　　The space blanket is insulated and heat-preserved, which is an essential item for survival in the wild and marathon. But it was originally developed by NASA to protect spacecraft and astronauts at low temperatures.

　　In addition, the technology used by NASA in the joints of spacesuits has been improved and used in ski boots, which improves the athletes’ control ability in skiing.

　　Home: swimming pool purification system, household heat insulation materials.

　　In order to resist the extremely low space temperature, NASA made an insulating material called "radiation barrier" from aluminized polyester. According to JPL, aluminized polyester is now used in most household insulation materials.

　　In 1960s, NASA developed an electrolytic silver iodide filter to provide clean drinking water for astronauts, and now it is widely used to purify swimming pools.

　　Travel: aircraft deicing system, precision GPS, anti-skid groove on highway, better tires.

　　According to NASA’s technology transfer plan, civil aircraft can fly in cold weather, mainly due to a thermoelectric deicing system called Thermawing developed by NASA.

　　Many mobile phones are equipped with precision GPS technology developed by JPL, and its data comes from JPL global GPS receiver network. Even if there is no wireless connection, you can still use GPS positioning on your mobile phone.

　　NASA’s Langley Research Center has developed anti-skid slot technology to prevent aircraft accidents on wet runways. Later, this technology was widely used in expressways.

　　In 1970s, Goodyear Company developed a new tire material for NASA Viking Mars probe, which was used in parachute system. This technology was later used to improve ordinary tires, increasing their life by 10,000 miles.

　　Electronic products: mobile phone camera, notebook computer, high-power solar cell, wireless headset, mouse, CAT scanner.

　　In the 1990s, NASA asked JPL scientists to make a miniature camera that can be installed on spacecraft while ensuring the quality of photography. According to JPL, one-third of mobile phone cameras now use this technology.

　　According to the Smithsonian National Air and Space Museum, "Grid Compass" is the first notebook computer in the world. It was first used in the space shuttle mission in 1983, which is one of the inventions of NASA.

　　The crystalline silicon solar cells used in the home originally came from the lightweight solar energy system developed by the Environmental Research Aircraft and Sensor Technology Alliance under NASA for electric aircraft.

　　NASA has developed wireless headphones for astronauts to facilitate their communication. Now this technology has entered thousands of households.

　　According to JPL, a NASA researcher developed a computer mouse in the 1960s, which allowed users to operate on the computer screen and made the computer more interactive.

　　JPL initially developed a CAT scanner to scan aerospace components to get advanced digital images to detect defects. Now, it has become a commonly used medical instrument.

　　Medical care: cochlear implant, invisible dental appliance, ear temperature thermometer.

　　Adam Kiser, an engineer at Kennedy Space Center, used his working experience in electronic, sound and vibration sensor systems in the space shuttle project to develop early cochlear implants by using electric pulses instead of sound amplification technology.

　　Compared with the traditional metal appliance, the invisible dental appliance is more beautiful. It is made of transparent polycrystalline alumina, which was originally developed by NASA to track heat-seeking missiles.

　　Nowadays, many parents use ear thermometer to measure the temperature of sick babies or young children. According to JPL, this thermometer adopts infrared dissection technology invented by NASA and Diatek.

　　There is always one of these 25 technologies that you have seen, touched and used. Aerospace technology can not only be used in high space, but also improve our quality of life after landing, which is one of the driving forces for human beings to explore and fly higher and farther.

　　(Science and Technology Daily, Beijing, July 8 th)

CCTV News (news broadcast):点击观看视频>>>

　　　　乒乓球是中国的“国球”，中国乒乓球队有着辉煌的历史，已获得16枚奥运金牌。胡锦涛来到乒乓球馆，了解国家女子乒乓球队训练情况。

胡锦涛来到乒乓球馆，了解国家女子乒乓球队训练情况。

　　　 张怡宁、王楠代表国家女子乒乓球队，向胡锦涛和习近平分别赠送了球队集体签名的乒乓球拍。

胡锦涛在球拍上签名，回赠给国家女子乒乓球队。

　　乒乓球台上银球飞动，队员们正在激烈对攻。胡锦涛兴致勃勃地在一旁观战。

　　一轮比赛结束后，运动员们围拢到领导同志身边。张怡宁、王楠代表国家女子乒乓球队，向胡锦涛和习近平分别赠送了球队集体签名的乒乓球拍。总书记高兴地接过球拍，笑着说，这个礼物很珍贵，我一定保存好！接着他又在另外3块球拍上签名，回赠给国家女子乒乓球队。得到这意外的礼物，队员们激动不已。

　　胡锦涛说，看到乒乓球队全体队员士气高涨、状态良好，我们感到十分高兴。希望你们发扬优良传统，坚持“从零开始”，加强针对性和实战性训练，在奥运会赛场上为祖国争得更多的荣誉。也希望你们与各国运动员多切磋、多交流，共同推动世界乒乓球运动发展。

　　临行前，胡锦涛对乒乓健儿们说，我等着你们的好消息！

责编：王超

Text | Rotating Sunshine (rich book author)

For adults, exercise is the most cost-effective way to keep fit.

At the end of December 2021, Yuan Jingtian, a 40-year-old rice expert in Sanya, passed away due to illness.

When we feel sorry for expert Yuan, we should also realize the importance of keeping healthy.

I remember reading such a passage:

"We can’t control whether the future is rich or poor, when the cause will develop, and how others evaluate us.

But at least we can control our bodies and keep them in the best condition. "

Health preservation is a magic weapon to maintain the best state of the body. For adults, exercise is the most cost-effective way to keep fit.

Insisting on taking exercise as the top regimen is a homework that we need to work hard to do.

• Exercise gives back to our state of physical and mental health.

Writer Liu Na wrote in "Flowers in Leisure":

"Whether it is a better job, a better company, and a better move forward, we need to give our physical and mental batteries full of energy."

Exercise, like a battery that charges our body and mind, can make us have a healthy body and a good mental state.

Academician Zhong Nanshan, who is over 80 years old, is still fighting in the front line when the epidemic in COVID-19 is raging, maintaining high-intensity work, relying not only on deep scientific research reserves, but also on a strong body.

Zhong Lao’s good state benefits from persistent exercise. In the past few decades, he has exercised at least three times a week for more than an hour each time, which has become his unshakable habit.

Grandpa Zhong Nanshan said, "Exercise plays a key role in my health. The length of life, mostly does not depend on aging and disease, but a normal lifestyle.

Nowadays, it is precisely because many young people have not developed a correct lifestyle that various diseases will appear in their bodies and their organs will age faster. "

The sweat we shed for sports will one day be returned to us with a strong body and a good mental state.

At the same time,Whether it is to drive away confusion or to fight anxiety, exercise is one of the simplest and most practical methods.

Sammi Cheng, a female star, once suffered from severe depression. For a time, she overeated, resulting in a completely out of shape.

She is also getting more and more anxious, and her body and mind are on the verge of collapse.

In order to get rid of her bad state and restore her body and mind to a healthy level, she followed the doctor’s advice and began to try moderate exercise.

She started running for eight kilometers every day, and she persisted for more than ten years.

Although she is nearly 50 years old now, she is still well-proportioned and full of energy, which vividly explains the story that "time never defeats beauty".

Insisting on exercise will make us have a state of good physical and mental health, so that we can calmly resist the traces of time.

The stage of a person’s life is not in the eyes of others, but in his own heart.

We insist on sports, not to win applause from others, but to broaden the length of our lives and the width of our hearts.

• Exercise can help us form the habit of self-discipline.

Russian educator ushinski said: "Good habits are the capital that people store in the nervous system. This capital will continue to grow, and a person can enjoy its interest all his life."

Exercise can help us form the habit of self-discipline, so as to salvage more light and hope in life.

The writer Haruki Murakami has been running for at least one hour every day since 1982.

In the book "What Do I Talk about When I Run", he recorded his running mood for 36 years and his daily feelings.

It takes a lot of perseverance to insist on exercise, but Haruki Murakami thinks, "I don’t want to run today, so I just run. This is the way of thinking of long-distance runners."

He gets up at 4 o’clock every day, writes for 5 hours, runs for 1 hour or swims for 1.5 hours in the afternoon, then reads and listens to music, and goes to bed at 9 o’clock in the evening. Whenever I started writing a novel, this routine never changed.

To outsiders, Murakami’s writing life is a bit rigid, like a Swiss mechanical watch, and every minute is not bad.

But Haruki Murakami himself knows that this habit of self-discipline has benefited him a lot.

Writer Haruki Murakami wrote in his autobiographical novel: "For more than 30 years, I have never felt that writing is a hard job, and I have never encountered a low tide."

Insisting on exercise has helped him form the habit of self-discipline. He moved the habit of self-discipline into his creation, thus gaining a reputation in the literary world.

Although for most of us, even if we persist in exercise, it will not change our lives dramatically, and we will still be anonymous in the vast sea of people.

But insisting on exercise and getting up early will make us change subtly:

Netease Cloud once had such a hot comment: "In fact, you can get up early instead of staying up late. The world is still sleeping, parents are still sleeping, the boss is sleeping and the teacher is sleeping;

The whole world is still sleeping, so you can watch the sun rise slowly and feel that the light will always come;

The people you care about will wake up slowly, the world is still moving slowly, and you will still have your own time. "

Persisting in exercise and getting up early will give us a brand-new state to treat life, thus continuing to write about beauty in ordinary daily life. This is also the compound interest effect of self-discipline.

Because time knows, there has never been any life, only a lot of accumulation.

• Exercise can make us more resilient.

Angela duckworth, an American psychology professor, through the study of West Point Military Academy, came to the conclusion that:

"The core element of a person’s success is not IQ, EQ, family background, or so-called test scores, but the person’s psychological resilience, or anti-vulnerability. "

Sports is a powerful weapon to exercise our psychological resilience.

Because many sports have their own competitive characteristics. As long as you participate in sports competitions, you will win or lose.

If you participate in sports regularly, you won’t care about winning or losing for a while, thus making people more resilient.

In his New Year’s Eve speech in 2022, Luo Zhenyu talked about one thing that he went to see 60-year-old Yu Minhong:

"I asked him, do you exercise at ordinary times? He immediately got up and did 10 push-ups, which made me dumbfounded.

What I envy is not only his body, but his energy. New Oriental’s education and training business was frustrated, but it’s okay. People started all over again and worked on agricultural products. "

Yu Minhong, 60, can get up immediately and do 10 push-ups, which means that he should spend a lot of time on exercise.

In fact, Yu Minhong has always attached great importance to sports. He once advocated in his speech that "every child should practice at least one sport."

As we all know, Yu Minhong is a very resilient person:

He was admitted to the university only after three college entrance examinations, and he also experienced various hardships in the process of starting a business in New Oriental.

In 2021, due to the implementation of the national "double reduction" policy, Yu Minhong’s teaching and training business in New Oriental was frustrated. Yu Minhong was not discouraged, but took the lead in leading teachers to transform into live sales of agricultural products.

Yu Minhong’s resilience in the face of difficulties comes from his usual exercise.

Wang Xiaobo said: "Life is a slow process of being hammered."

Exercise gives us the resilience and confidence to wait for a bright future when facing the life of mountains and rivers.

Ming Chen, the champion mentioned by Qipa, once said: "Nothing in the world is meaningful, but meaning is given by people. And persistence itself is an extremely shining meaning. "

Insisting on exercise is to protect our health and expand more possibilities for our life.

At the beginning of the new year in 2022, I hope that when we make New Year’s resolutions, sports can squeeze into our crowded wish list, and I hope that everyone of us can enjoy sports.

Love sports, this is the way we adults should pursue health.

About the author: Rotating Sunshine (author of Fu Shu) upgrades life awareness with 5 million people. The source of this article is Fu Xiaoshu. The copyright of this article belongs to Fu Shu, and it is not allowed to be reproduced without authorization. Infringement will be investigated.

Note: The picture in this article comes from the Internet. If there is any infringement, please contact to delete it.

When it comes to exercise, many people are worried about hurting their knees.

So what kind of exercise hurts the knee the most?

The answer is

Sitting for a long time hurts your knees the most!

Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death"

So exercise properly.

To prolong the life of the knee.

But the premise is to master scientific methods.

Avoid unnecessary damage.

Chen xingzuo

china japan friendship hospital

Deputy chief physician of orthopedics

Climb mountains and stairs

Risk of knee injury: ★★★★★★★

When going up the mountain (stairs), your knees will bear about three times your own weight.

When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.

Therefore, it is not recommended to climb mountains and stairs as daily exercise.

Click on the picture below to see the correct posture of going up and down the stairs.

Key points of climbing without hurting knees:

The center of gravity is slightly forward when going up the mountain and slightly backward when going down the mountain.

Hold the railing to help or use the trekking pole.

Knee injury, good leg first when going upstairs, bad leg first when going downstairs.

Tip: Old people, overweight people and people with knee injuries are best to crawl less. Don’t insist on climbing if your knees are uncomfortable.

rope skipping

Risk of knee injury: ★★★☆☆☆

The risk of skipping rope to knee joint is mainly related to the venue.

Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.

Key points of skipping rope without hurting knees:

Choose plastic floor or cement floor to lay plastic mats.

When jumping, keep your feet close together to avoid bending your knees greatly.

The take-off height is 2 cm ~ 4 cm, so as to ensure that the skipping rope just passes through the soles of the feet.

Shake the rope with wrist strength and keep the big arm close to the torso.

jogging

Risk of knee injury: ★★☆☆☆

Jogging rarely causes knee injuries as long as it is not excessive.

A few people with obvious O-leg, X-leg deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.

Key points of running without hurting knees:

Warm up for 5-10 minutes before jogging, and run for 30-60 minutes every day, without paying too much attention to the distance.

Lean forward slightly, swing your arms naturally, and touch the ground with your forefoot.

Keep the speed "breathing, heartbeat is slightly faster but you can talk normally"

Plastic ground and asphalt road are selected for the site, and cement ground is not recommended.

Tip: Treadmill needs to be used with caution. If the setting is unreasonable and the speed is too fast, it is difficult for the average person to keep up with muscle strength and coordination after fatigue, but it is easy to get injured. In addition, the weight is too large, and the injured knee joint should be guided by a doctor.

At the same time, don’t be a "weekend hero" and suddenly go to exercise. Exercise should be gradual, gradually increase the amount, and the weekly increase should not exceed 10%. Don’t be a "weekend hero" and suddenly exercise.

a kind of traditional Chinese shadowboxing (tai chi chuan)

Risk of knee injury: ★★☆☆☆

Some people think that Tai Ji Chuan’s squats like "Ma Bu" will put too much pressure on his knees.

As a matter of fact, many scientific studies actually show that playing Tai Ji Chuan twice a week can not only protect the knee but also relieve psychological stress.

Key points of Tai Chi without hurting knees:

You need to warm up before playing Tai Ji Chuan.

Don’t squat too much in pursuit of beautiful movements.

You need to stand on one foot or rotate your body slowly.

Once knee discomfort occurs, don’t endure it and stop immediately.

Ride a bike

Risk of knee injury: ★★☆☆☆

When riding, people’s weight mainly presses on the seat cushion, and the force on the knees is relatively small, which also helps to strengthen the muscles around the joints.

However, if you ride too hard or take some wrong riding posture habits, it will also have certain health risks to your knees.

Key points of cycling without hurting knees:

Adjust the height of the seat to: when the foot steps on the lowest position, the knee joint slightly bends about 170.

Hold your head high while riding, keeping your knees and toes facing forward.

Keep riding at a constant speed, and don’t suddenly increase the speed by force.

Exert your thigh, and step on the pedal with the first third of the sole of your foot.

Tip: If there is obvious discomfort in front of the knee joint when riding a bicycle, it is necessary to minimize such activities.

Click on the picture below to see the details of riding a bike correctly.

swim

Risk of knee injury: ★☆☆☆☆☆

When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint.

However, patients with knee injuries should avoid breaststroke as much as possible. Water resistance will impact the knee joint when breaststroke kicks, and long-term high-intensity breaststroke may aggravate the symptoms.

Tip: Freestyle and backstroke are more recommended to protect the knee joint.

Can knee pads help maintain your knees?

Many functional knee pads only sell a conceptual thing, and one thing that all functional knee pads do is actually heating. Keeping warm is a very important part of knee joint maintenance, because the joint itself is afraid of wet and cold.

Therefore, normal knee pads have two main functions.

1. Keep the knee warm

2. Increase the stability of joints.

If the functional kneepad is non-invasive to the knee joint, it is actually no problem to use. However, some people may be allergic to drugs for knee pads, so they need to be careful.

Knee pads used in osteoarthritis, the most important function is to keep warm;

The main function of knee pads used in traumatic arthritis is to provide extra stability for joints;

Primary synovitis and gouty arthritis may not be particularly important for the use of knee pads.

point out

1. Don’t rely too much on knee pads.

Long-term dependence will lead to muscle atrophy inside the joint, which is actually more unfavorable for the protection of the whole joint.

Especially for relatively young people, we must not rely too much on knee pads, but should make muscle strength stronger.

2, the temperature must not be too high, not too long.

3. Observe whether there is drug allergy in time.

4. Don’t wear too tight knee pads.

Too tight kneepads can easily lead to blood stasis, resulting in poor blood return, which may lead to thrombotic diseases of lower limbs, which may even be fatal.

Guide to the risk of knee injury in sports

Risk of knee injury by climbing mountains and stairs: ★★★★★★★

Risk of knee injury by skipping rope: ★★★☆☆☆

Risk of knee injury due to jogging: ★★☆☆☆

Risk of knee injury in Tai Ji Chuan: ★★☆☆☆.

Risk of knee injury by cycling: ★★☆☆☆

Risk of knee injury in swimming: ★☆☆☆☆☆

Source: CCTV life circle