8 tips for running no matter how far you are! Learn in 3 minutes, easily run for 10 kilometers, and the fat reduction effect is particularly good!
It’s not easy to make content, thank you for moving your hands, like+collection support! Let’s talk about it next!
Pre-run skills:
17 minutes full, and exercise 30 minutes after meals.
Don’t eat greasy and indigestible things before running! To avoid hypoglycemia, a cup of black coffee and two slices of whole wheat bread are good choices!
2 Warm-up skills before running
Remember to collect the 6 moves you must do before running, and the national team is also using them!
A. Walking around the thigh
B. Hold your legs while walking
C. Hip abduction during marching
D. Hold your head and touch your knees while moving.
E. Raise your legs during the journey
F. Kicking after moving.
3 Running shoes selection skills
Remember this formula! The choice of BMI<24 is lightweight cushioning running shoes; 24<=BMI<=28 Choose heavy running shoes; If BMI>28, don’t run, you need to lose weight before running!
I wore Anta Hydrogen Run 4.0 today and just finished 10 kilometers! Run very lightly! I want to recommend it to boys and girls with normal weight!
Running skills:
4 jogging for the first 2 kilometers (a better way to lose weight: Tolek running+maximum aerobic heart rate running)
Recommend two professional running methods, you can run more effectively and reduce fat better!
A. Tolek runs for 1 minute, runs fast, and jogs for 1 minute.
B. Maximum aerobic heart rate Keep your heart rate below 180- your age when running.
5 Breathing skills
Keep breathing in two steps and breathing in two steps when running, and you will find it easier and more carefree!
6-step frequency technique
Keep the pace frequency of the first runner between 170 and 180, and you will save more effort! A pair of lightweight running shoes will also help you improve your pace!
Post-run skills:
7 run and then walk for 2 minutes.
Don’t stop at once after running! Walking for 2 minutes is good for heart health and slow down the heart rate!
8 stretching skills after running
If you don’t stretch after running, your muscles will be stiff, your legs will be thick and your pain will come! These six must do stretching, remember to put them away!
A. Stretching the front thigh (20 seconds left and 20 seconds right)
B. Stretching the back of thigh (20 seconds left and 20 seconds right)
C. Stretching the front side of the calf (20 seconds left and 20 seconds right)
D. Stretching the back of calf (20 seconds left and 20 seconds right)
E. Hip stretching (20 seconds left and 20 seconds right)
F stretching iliopsoas muscle (20 seconds left and 20 seconds right)
Finally, three suggestions for beginners:
1 Don’t run every day! Otherwise, almost 100% will encounter pain.
Step by step: increase the running volume by 10% every week! Not 5 kilometers today, 10 kilometers tomorrow.
3 wear professional running shoes! Can better protect your ankles and knees.

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　　BEIJING, Dec. 10 (Shang Qi) Today, the 2018 written examination for civil servants of central organs and their directly affiliated institutions will be held. More than 120 central authorities, their directly affiliated institutions and units managed with reference to the Civil Service Law participated in this national examination, and it is planned to recruit more than 28,000 people. In the end, 1,659,700 people passed the registration qualification examination, an increase of 173,400 compared with last year, and the ratio of the number of people who passed the qualification examination to the number of employment plans was 58: 1.

　　It is planned to recruit more than 28,000 people and nearly 1.66 million people passed the registration review.

　　At 9: 00 this morning, the 2018 written national examination will be held simultaneously in provincial capitals and individual large cities. More than 120 central authorities, their directly affiliated institutions and units managed according to the Civil Service Law participated in this national examination, and it is planned to recruit more than 28,000 people.

　　According to the statistics of the Ministry of Human Resources and Social Security, a total of 1,659,700 people finally passed the qualification examination of employers in the registration process, an increase of 173,400 compared with 1,486,300 last year, and the ratio of the number of qualified people to the number of employment plans was 58: 1.

　　However, the number of people who pass the registration is not the number of people who finally take the exam, because in recent years, there has been a phenomenon of "abandoning the exam" in the national examination.

　　Taking the 2017 national examination as an example, official data show that 1,486,300 people passed the qualification examination of the recruitment agency, 1,137,000 people paid for the written examination, and 984,000 people actually took the examination, with a reference rate of about 86.58%, which means that more than 500,000 candidates "abandoned the examination" last year.

　　China News Agency issued Meng Delong photo

　　What subjects should be tested in the written national examination?

　　According to the previously published recruitment announcement, this morning at 9:00&mdash; At 11:00, there will be an administrative professional ability test, and at 14:00&mdash; At 17:00, the application exam will be held.

　　In addition, in some positions, in addition to the public subject examination, the "2+X" examination mode is also implemented, that is, in addition to the administrative professional ability test and the application examination, candidates also need to take the professional subject examination or the foreign language proficiency test.

　　According to the recruitment announcement, those who apply for eight non-common language positions such as Japanese and French in the International Liaison Department of the Central Committee and the Central Compilation Bureau will first take the foreign language proficiency test on the afternoon of December 9.

　　In addition, those who apply for special professional positions in China Banking Regulatory Commission, China Securities Regulatory Commission and its dispatched institutions and people’s police positions in public security organs will take the professional subject examination on the afternoon of December 9, and their professional subject examination results will be announced together with the public subject examination results, and the comprehensive written test results will be synthesized according to the proportion of each.

　　Strict examination discipline, multi-sectoral crackdown on cheating

　　Every year, the national examination and examination discipline have been repeatedly emphasized by the government. On the eve of this national examination, the website of the National Civil Service Bureau issued a special reminder, expecting the majority of candidates who are interested in becoming civil servants to start from themselves and apply in good faith.

　　Before the exam, the National Civil Service Bureau suggested that candidates should strictly abide by the exam discipline, take no prohibited items, do nothing against discipline, take no chances, engage in fraud, properly protect their exam papers and answer information, and resolutely resist any ugly illegal acts such as cheating by any group and using various means. Don’t spread or disseminate test questions after the exam, and don’t participate in irresponsible comments on the Internet.

　　The National Civil Service Bureau also reminded candidates that on the day of the examination, the competent civil service department will closely monitor the examination room and the surrounding environment in conjunction with the public security organs and radio management departments to crack down on cheating in the examination.

　　In addition, the National Civil Service Bureau hopes that the majority of candidates, especially those who enter the post-interview stage, will not give up their interview qualifications and admission qualifications at will, so as not to miss the opportunity to realize their career ideals and affect the rights and interests of other candidates and the normal recruitment needs of recruitment agencies.

　　Check the results in the middle and late January next year

　　According to the recruitment announcement issued before, the Central Organization Department, Ministry of Human Resources and Social Security and the National Civil Service Bureau will study and determine the minimum qualified score line after the written examination of public subjects in the national examination today. There will be differences between the qualified scores of posts above the provincial level and those below the prefecture level.

　　In addition, positions in the western region and hard and remote areas, grass-roots positions and special professional positions, etc., will be given policy inclination when drawing the minimum qualified score line.

　　In the middle and late January of 2018, candidates can log on to the special website with their ID number and admission ticket number to inquire about the written test scores of public subjects, the minimum qualified scores and the list of interviewers.

　　After the written test results are announced, the central civil servant department will determine the proportion of interviewers according to the Recruitment Guide, and the specific interview time will be determined by the recruitment agency, generally before the end of March 2018. (End)

these two days

Do you have a cold wind and snowflakes rustling there?

Winter has arrived, and everything is hidden.

Flip through ancient books

Once again intoxicated with the beauty of ancient Chinese!

Everything in the world, vegetation falling, spring, summer, autumn and winter

All have unique and elegant names endowed by the ancients.

12 nicknames about winter

Meet twelve winter scenes in Linxia.

What kind of romantic collision will there be?

Let’s have a look!

The ancients took October of the lunar calendar as Meng Dong, November as Midwinter, and December as Ji Dong, and collectively referred to the three months as "three winters" to refer to winter.

There are 90 days in three months in winter, so winter is also called "Nine winters".

"Strict" has the meaning of "deep degree", so "severe winter" has become another generation of extremely cold winter.

Everything is depressed in winter, and it is cold between heaven and earth, so winter is also called "clear winter".

"Xuan" is black. In ancient times, the four directions were the four seasons, and the northern winter was black, so winter was also called "Xuandong".

"Poor" means nothing. Winter is the last season of the year, so it is called "poor winter".

In ancient times, spring and summer were sunny, autumn and winter were cloudy, and winter was the last season of the year, so it was called this.

"Sui Shu Records Fifteenth Astronomical Seven Obsidian" contains: "The sun travels eastward along the ecliptic, once a day and once a night, 365 days are strange and Sunday. Traveling to the east is called spring … Traveling to the north is called winter ".

Er Ya Shi Tian says, "Winter is Xuan Ying". Therefore, it is called winter by later generations.

Note: Xuan, color of winter, sequence, season. Use "Xuan Xu" to call winter people.

Source: The Book of Beginners, Volume III, quoted the Compilation of Emperor Liang Yuan of the Southern Dynasties: "Winter is called Xuan Ying … Festival is called Yan Festival."

The ancients had the so-called "three redundancies" in reading. The rest: in winter, after the year, in the night, after the day, and in rainy days. The winter reading in "spare time" is the best.

Source: Linxia Zhourong Media Center

Editor: Ren Li

Check: Zhang Haipeng.

Original title: "What kind of romantic collision will there be when the elegant name of winter meets the winter scenery of Linxia? 》

Read the original text

Image source: the idea of the worm

Zhu Hanqi, intern reporter of Economic Observer Network　　On January 9th, KPMG China released the "2023 KPMG China Financial Technology Enterprises Double 50 List" and the annual trend report.

Huang Aizhou, managing partner of KPMG China Financial Technology, said that in the process of digital transformation of the financial industry, there are unique advantages in the three pillars needed for the vertical model of the industry: algorithm, computing power and data. The financial industry has mastered a large number of historical data and written materials, which provides natural convenience for the development of the industry model; In the process of financial digitalization and intelligence, financial technology enterprises have also formed unique solutions in terms of algorithms and computing power.

The report analyzes the listed enterprises in five dimensions: professional field, city and region, main technical elements, proportion of technical personnel and establishment time.

In the distribution of professional fields, platform technology empowerment and wealth technology rank first and second, Pratt & Whitney technology and insurance technology rank third, and AI and blockchain are still the core technologies in the underlying technologies.

In terms of urban and geographical distribution, Beijing, Shenzhen and Shanghai rank in the top three, and Chengdu ranks fourth for the first time. Tan Wei, chief partner of KPMG in China, Sichuan and Chongqing, said that in recent years, Chengdu has incorporated financial technology into the category of "building a circle and strengthening a chain" and become one of the 28 key industrial chains, forming an ecological layout that integrates Chongqing, links the whole country and sails the whole world.

In the distribution of main technical elements, the types of technical elements are more colorful, and the proportion of technical elements such as safety, credibility and large-scale correlation is obviously improved.

In terms of the proportion of technical personnel, 70% of the listed companies have more than 40% technical personnel, thus occupying an advantageous position in the fierce market competition.

In terms of the time distribution of enterprise establishment, the proportion of listed enterprises established for more than 10 years in 2023 has increased, and more enterprises that have been deeply involved in this field for a long time have continuously consolidated their market position by optimizing data processing, increasing transaction rate, simplifying financial service processes, and innovating financial products and services.

In addition, the report also puts forward nine major trends:

Trend 1: The development of financial macro-model will have a far-reaching impact on the paradigm of financial technology industry (annual trend). In the era of mobile internet, domestic manufacturers are actively developing the layout of financial big models, and relevant enterprises need to build competitive advantages by virtue of "having data" and "understanding scenarios". In the future, the wide application of financial macro-model will have the following changes: the change of AI cognition and concept, reshaping customer service process and experience, improving risk management, improving financial service efficiency and innovating financial business forms.

Trend 2: Science and technology investment pays more attention to output energy efficiency, and peer-to-peer science and technology output changes to ecological empowerment mode (integrated financial technology). Comprehensive financial technology enterprises pay more attention to business orientation and precise focus in objectives and methods, and change from technical empowerment to all-round ecological empowerment in service direction.

Trend 3: AI helps to innovate wealth management, and the core system of the organization is autonomous and accelerated (wealth technology). Wealth technology enterprises provide support for wealth management business scenarios such as investment, research and marketing, and will explore more application scenarios of large models to improve efficiency and service upgrade.

Trend 4: Insurance technology has evolved into risk reduction management, and the service boundary (insurance technology) has been continuously expanded in combination with industrial upgrading. Insurance technology companies turn the original uninsurable risks into insurable risks, and penetrate technology into the development process of all walks of life, which leads to new risk management demands.

Trend 5: Digital symbiosis and digital platform services accelerate the development of inclusive finance (Pratt & Whitney Technology).

Small and medium-sized enterprises access digital resources through the digital service platform, build a digital intelligent business process, meet the rapidly changing market demand, and accelerate the digital intelligent transformation of small and medium-sized enterprises.

Trend 6: Multi-parties join hands to expand the new blue ocean of supply chain finance, and scene product innovation is emerging (supply chain technology). The supply chain science and technology platform has accelerated its efforts in the scene business. It is expected that there will be more scene-based innovative products based on data credit in the future, and the traditional confirmation mode will begin to weaken.

Trend 7: Mobile payment innovation scenario application, cross-border payment opens up a new chapter in the sea (payment technology). The third-party payment platform at the C end expands its business by exploring new scenes and product innovation, and the mobile payment platform at the B end provides integrated services based on payment functions. The cross-border payment platform will also provide customers with integrated services to enhance customer stickiness.

Trend 8: Regulatory technology is expected to improve regulatory efficiency with the help of large models (regulatory technology). The development of regulatory technology will rely more and more on scientific and technological means to achieve more efficient and accurate supervision.

Trend 9: A new round of development opportunities will be opened, and a big article on digital finance (platform technology empowerment) will be done with the tide. At the present stage, the trends of innovation and going out to sea are highly certain, and the actions of "data elements ×" and "high-quality development of computing infrastructure" are steadily advanced, and the opportunity of technological change is expected to drive the sustained release of China’s financial technology value.

On December 16th, a long-planned "Six Endless Tides of Time in Shanghai Style" was held in Chunxuanmao Hongwan with the theme of Dream Back to Paramount.seniorThe celebration of the sixth anniversary of the community was held in Shanghai as scheduled. Living elders, their families, guests and friends, and Chunxuanmao Hongwan.seniorCommunity workers gathered together to celebrate Chunxuanmao Hongwan with a wonderful performance with unique Shanghai characteristics.seniorOn the sixth birthday of the community, I talked about the charm of the exquisite old-age life in Shanghai.

Deeply cultivate Shanghaisixyear,Be steadfast in one’s original heart

In 2017, Chun Xuanmao started the layout of the old-age life in the Yangtze River Delta region with Shanghai as the origin. Chun Xuan Mao hong wanseniorThe community is the first stop in the development of the Yangtze River Delta. Chunxuanmao, the downtown center of Hongqiao, which has strong Shanghai characteristics, has his own ingenious ideas. Its purpose is to enable Shanghai elders to integrate Chunxuanmao’s concept of healthy old-age care with their living habits while continuing their convenient, prosperous and exquisite urban life.

Here, there is an exquisite life field that belongs to the memory of the elders’ growth. In the early morning, the elders stroll along the picturesque riverside trail and enjoy this pleasant slow time; In the afternoon, under the genial warmth, gentle pingtan, pattern cheongsam, and country.feng shuiInk has become an indispensable part of the elders.

Here, Chun Xuanmao uses professional health management services to help elders stay healthy and prolong their healthy lives. With high-quality life service, help the elders take care of their daily lives and let them enjoy the old-age life easily and happily. Meet the taste bud needs of the elders with rich scientific diet collocation.

After six years of deep cultivation, Chunxuanmao HongwanseniorThe community has become synonymous with Shanghai’s exquisite old-age care, and the initial concept of professional old-age care is consistent, and continuous optimization continues to lead the new trend of old-age care in Shanghai.

Dream back to Bailemen era,Haipai pension modernParty

Combining the unique gene of Bailemen era in Shanghai, Chunxuanmao HongwanseniorThe celebration of the sixth anniversary of the community launched a trip to recall the classic years of old Shanghai around Paramount Gate.

Chun Xuan Mao hong wanseniorLai Yong, the dean of the community, said in his speech at the event that "healthy old-age care and professionalism come first. Chun Xuanmao is engaged in a difficult and loving career. Here, with professional services and systematic pension mode, we will comprehensively care for the healthy life of the elders. In the scientific diet management, we should customize scientific meals according to the eating habits of the elders in Shanghai to help them be healthy.Kang ShengLive. In life, the professional life housekeeper takes care of the daily life of the elders, and the community regularly holds cultural performances, manual classes and other community entertainment activities to make the elders change from passive pension to active enjoyment of the elderly. Professional health management, customized health management files for elders, and irregular health consultation for elders to help elders keep healthy and prolong their healthy life. "

Chun Xuan Mao hong wanseniorLai Yong, dean of the community

Hua Dan Li Xiaoling, a popular elder living in Shanghai, started with a night Shanghai song and dance performance, taking everyone back to the busy and varied old Shanghai. The Shanghai jazz "Ha Cha Cha" brought by teacher Zhang Aili will make the party better and better. Followed by "Shanghai Ballad", "Beauty of Lijiang River in Ink and Wash" and "We All Have a Home", the rich Shanghai style was vividly interpreted and received bursts of applause and praise.

Earnestly fulfill the promise of the family. At the event site, the award of "The Most Beautiful Family" was awarded to the elders who accompanied Chun Xuanmao for six years: Li Guilan, Ding Yanyi, He Jintian, Qi Ligen and Wu Zhengbi, and the employees who grew up with Chun Xuanmao: Chen Julan, Liu Fengying, Shu Chenxiang and Xiang Junfen. "Chunxuanmao is fulfilling his promise with the service with temperature, which is also the core reason why our elders choose Chunxuanmao." Teacher Ding, the elder, said this as the presenter. Chun Xuan Mao hong wanseniorThe monthly birthday party of the community will be performed at the event site. In everyone’s birthday wishes, the birthday stars will cut the cake together and get full blessings. In Chun Xuanmao’s view, the choice of elders and employees is a kind of fate and trust, and the choice of elders is the best affirmation of Chun Xuanmao’s old-age life. I believe that with this warmth in the future, we will go further and longer as family members.

In the laughter, Chunxuanmao HongwanseniorThe celebration of the sixth anniversary of the community ended successfully. The seventh year has officially kicked off, and the future is Chunxuanmao Hongwan.seniorThe community will continue to practice healthy old-age life and continue to lead the new trend of old-age care in Shanghai.

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Eight differences between Korean women and China women;

1. Beauty concept: Korean women attach great importance to appearance and beauty, and usually spend a lot of time and money to maintain their appearance. Although women in China also pay attention to appearance, they usually pay more attention to the beauty of nature and self-confidence.

2. Clothing matching: Korean women usually pursue fashion trends and differentiation, and like to match different types of clothing together. China women, on the other hand, pay more attention to the elegance and elegance of clothes, and like traditional and beautiful clothes.

3. Personality characteristics: Korean women are usually more enthusiastic and open, expressing their feelings and opinions. However, women in China are usually reserved and reserved, and pay more attention to thinking and exploring their hearts.

4. Socialization: Korean women usually choose to go to cafes, bars or some emerging social places with friends to enjoy the fun of socializing. Women in China usually choose to go to parks, teahouses or chat at home with friends, and pay more attention to intimate interpersonal relationships.

5. Family responsibilities: Korean women usually need to take care of and educate their families and children, and usually put family life first. Women in China also take on family responsibilities, but usually pay more attention to the balance between family and work.

6. Education background: Korean women generally receive high-quality education and training, and usually have high academic qualifications and professional status. Women in China are now paying more and more attention to education, but due to historical and cultural reasons, there is still a certain gap between educational opportunities and career development.

7. Marriage concept: Korean women usually get married and have children in their twenties. Traditional family concept is very important. Women in China are relatively more flexible in this respect, and their marriage concepts and family planning are more diversified.

8. Concept of health care: Korean women generally like to eat Undaria pinnatifida for health care, which is a common understanding in Korea. Moreover, there are many ways for women in China to keep healthy, and some ways affect their health.

Korean women like to use Undaria pinnatifida for health preservation mainly for the following three reasons:

1. Undaria pinnatifida is rich in dietary fiber and low in calories, which can effectively suppress appetite, promote gastrointestinal digestion and excrete waste, thus achieving the effect of keeping fit. In addition, Undaria pinnatifida is also rich in vitamins and minerals, which helps to improve skin quality and maintain a healthy and beautiful figure.

2. In Korea, Undaria pinnatifida is a very popular food, which can be made into various delicious dishes, such as Undaria pinnatifida soup and Undaria pinnatifida salad, and is widely used in Korean food culture. Therefore, Undaria pinnatifida has become one of the first choice ingredients for many Korean women to lose weight.

Undaria pinnatifida is a kind of food growing in the sea, which has strong reproductive ability, so it is very economical and affordable, and most people can afford it.

There are many kinds of Undaria pinnatifida in the market, and the price is not high. If it is an e-commerce platform, it will be cheaper. A bag of Undaria pinnatifida in the headline shop is 19.9 yuan, which is very popular and has sold more than 2 million copies. Interested friends can click on the link below to buy it.

# How can China Football Rush Out of Asia # China Football Rush Out of Asia, first of all, we need to examine our strengths and weaknesses, find out the fundamental problems that hinder development, and then formulate comprehensive and reasonable strategies.

Our advantages are: huge football population, strong football atmosphere and increasingly perfect football infrastructure. However, our disadvantages are equally obvious: low technical level, poor management and insufficient experience in international competitions.

To solve these problems, we put forward the following strategies:

Improve the technical level: improve the technical level of players through a large-scale youth training program. Learn from the experience of foreign excellent football schools, establish a number of high-level football schools and provide professional training and guidance.

Strengthen management: improve the management mechanism of clubs and national teams, introduce professional sports management talents, learn international advanced management experience, and make management more scientific and efficient.

Increase international competition experience: By participating in various international competitions, increase players’ competition experience and improve their psychological quality and coping ability. At the same time, it can also let the world know more about China football and increase our international influence.

Cultivate football culture: promote football culture in the whole society, so that more people can understand, love and participate in football. Through holding football matches, carrying out football training camps and other activities, we will cultivate more teenagers’ interest in football.

Do a good job in training young people: attach importance to the training of young people, provide professional coaches and facilities, and provide a good growth environment for young players. At the same time, we should also pay attention to the moral education of teenagers and cultivate players with excellent quality.

Attracting excellent foreign aid: On the premise of meeting the requirements, attract some excellent foreign aid to play in China, bring their experience and skills to China players, and promote the development of football in China.

Strengthen the contact with FIFA: By strengthening the contact and communication with FIFA, we can understand the development trend and dynamics of international football and learn the advanced international management experience and technology. At the same time, we can also use the platform of FIFA to promote China football and increase the international influence of China football.

Establish a scientific selection mechanism: establish a scientific selection mechanism to select young players with potential from all over the country and provide professional training and guidance. At the same time, we should also pay attention to the diversified development of players, attract players from different backgrounds to play in China, and enrich the cultural connotation of China football.

Establish a perfect professional league system: establish a perfect professional league system to improve the competitive level and appreciation of the league. Increase the publicity and marketing ability of the league, attract more audiences to pay attention to the league, play a "star effect" and let more people love football and participate in the sport, thus increasing the income and attention of the league and providing financial guarantee for the long-term development of the club and the national team.

Strengthen cooperation with the media: Promote football matches and related activities through the media, so that more people can understand and pay attention to China football, improve the popularity and influence of China football, and at the same time, use the power of the media to promote the importance of football culture and youth training, so that more people can understand and support the development of China football.

In short, China football needs the joint efforts and support of the whole society, from the government to the clubs, from coaches to players, from teenagers to professional leagues, in order to achieve this goal, we believe that as long as we make concerted efforts in Qi Xin, China football will certainly be able to rush out of Asia and go global!