During the National Day, there was a news in the sports circle that attracted the attention of all parties, that is, Academician Li Jian ‘an, a well-known expert in rehabilitation medicine in China, an international academician of the National Medical College of the United States and director of the Rehabilitation Medicine Center of the First Affiliated Hospital of Nanjing Medical University, successfully completed seven challenges in seven days during the National Day.

　　The 69-year-old academician proved people’s adaptability and endurance potential with practical actions. Netizens have also commented on this, praising Academician Li Jian ‘an’s amazing physical quality and extraordinary perseverance. At the same time, there are also some doubts: Is such a huge amount of exercise really harmless to the body?

　　Recently, at the 6th China Changzhou International Sports Rehabilitation Conference, Academician Li Jian ‘an made a main report, in which he also mentioned his personal marathon experience and understanding of marathon.

　　Behind the "7 days and 7 horses", you should also know these things.

　　A pair of running shoes

　　Let him experience the benefits of sports.

　　The benefits of exercise to organs, bones, brain and other tissues and organs must be well known, and before 2015, Academician Li’s cognition of the benefits of exercise was mainly at the theoretical level.

　　Academician Li’s running career began on January 6, 2016, because from 2013 to 2015, his physical condition went from bad to worse, he often caught a cold, and it was a serious viral infection, and his immunity decreased significantly. At this time, a friend who often runs gave him a pair of running shoes, so he naturally started running.

　　On September 22, 2016, in the morning run, he accidentally fell and landed on the outside of his right foot. After examination, the fracture of the base of the fifth metatarsal was found.

　　Fully aware of his physical condition and solid medical knowledge, Academician Li has a bold idea: promoting rehabilitation through exercise.

　　So, he began the self-experiment of active rehabilitation:

　　Twelve days after the fracture, he climbed the Purple Mountain.

　　Eighteen days after his fracture, he limped for 10 kilometers in Xuzhou.

　　On the 70th day after the fracture, he took part in the Nanjing Half Marathon.

　　On December 11th, 2016, the 80th day after the fracture, he completed the first "all-horse race" in Guangzhou Marathon in 5 hours and 54 minutes. At this point, his right foot has basically recovered.

　　Just after the horse race in 2016, Academician Li lost 14 kilograms, and also lost some health problems related to weight, such as hyperlipidemia, osteoporosis and fatty liver. His current bone density is equivalent to that in his 40 s. Especially since the day of running, I have never caught a cold and never got sick. Taking part in sports personally made him feel the benefits of sports.

　　"Exercise is medicine"

　　There are many benefits to health.

　　Because of the multiple benefits of exercise to health, we often say that "exercise is a good medicine". But at the meeting, Academician Li said that he called it "exercise is medicine" because all medicines have side effects, and exercise is no exception. If you don’t have a comprehensive understanding of your physical condition and lack a scientific and reasonable exercise program, you are likely to get hurt in sports.

　　For example, sudden high-intensity exercise in a short period of time will reduce our own immunity, especially high-intensity exercise for more than 90 minutes, which is also known as the "window-opening theory" of decreased immunity after exercise.

　　Generally, 2-3 hours after high-intensity and long-term exercise, the innate immune system of the body begins to enter a busy working state, which will lead to the decline of the immune system’s resistance to external antigens.

　　Therefore, it is easier to be attacked by viruses, bacteria and fungi at this time, and this process may last until 24 hours after exercise. Therefore, we should pay attention to controlling the intensity of exercise, step by step, and pay attention to the recovery after exercise.

　　Many people will say that running hurts their knees when they mention running.

　　Academician Li said: You think too much! Reasonable exercise will not only wear joints, but also make joints stronger and more durable, and reduce the incidence of arthritis. Only 3.5% of fitness runners suffer from hip and knee arthritis, while those who are sedentary have an arthritis rate of 10.5%. It is not running that hurts the knee, but running incorrectly will hurt the knee.

　　Academician Li has hardly caused any pain in the competition in recent years, and his physical function has not decreased due to excessive exercise, which shows that the amount of exercise is within the controllable range.

　　Academician Li also hopes that more people can understand the mechanism of human movement, master scientific sports knowledge, find a suitable exercise program, truly turn "sports are medicine" into "sports are good doctors" and enjoy the health and fun that sports bring us.

　　"7 days and 7 horses"

　　Three key words for finishing the game

　　Throughout Academician Li Jian ‘an’s experience in horse racing since 2016, he completed one full horse and two half horses in 2016, two full horses and eight half horses in 2017, 13 full horses and nine half horses in 2018, 14 full horses and four half horses in 2019, and 10 full horses and seven half horses in seven days in 2020.

　　These horse racing experiences also reflect the key points mentioned by Academician Li at the meeting: individualization, step by step, perseverance, and upholding these three key words to create a personal health curve in a wise way.

　　The first thing is to make a suitable exercise program, because everyone’s exercise ability and exercise experience are different. At the same time, pay attention to the recovery after exercise, such as stretching, massage, hydrotherapy and other ways to relax and recover after running, and cooperate with nutritional supplements. Carbohydrate, protein and branched-chain amino acids are all nutritional elements that need to be supplemented after long-distance running.

　　Rome was not built in a day. From Academician Li’s horse racing experience, we can also see the gradual progress of his exercise and his perseverance in the past five years. Most runners are amateurs, without systematic training, and often the amount of training can’t keep up with the intensity of the competition.

　　Although academician Li’s record of 7 days and 7 horses is really enviable, we can’t easily follow suit. In addition to comprehensive and systematic training, we need to have a precise grasp of our own recovery and pace design. I believe that Academician Li has also made a perfect plan for his pace during the seven-day challenge.

　　Academician Li Jian ‘an hopes to share the knowledge of rehabilitation medicine and sports experience accumulated in the marathon with more people, so that more runners and ordinary people can run scientifically and enjoy the health and happiness brought by sports.

　　His plan is: "When I first started running, I felt satisfied with running a marathon in my life. Now it seems that there is no pressure to run 100 marathons. My goal now is to run a hearty one when I am 100 years old!"

　　Beginners of running had better start from walking.

　　For beginners who have just started to participate in running, it is forbidden to run at high intensity at the beginning. The training plan is best to start from walking, gradually transition to the combination of walking and running, and finally transition to running. When a junior runner prepares for running training, he must first master the following skills:

　　Step 1 walk briskly

　　Walking briskly is an entry-level sport for running, which can also be understood as walking fast. When walking briskly, you should hold your head up, chest up and abdomen in, and speed up the pace, instead of increasing the stride. Your arms bend at 90 degrees and swing naturally with your body.

　　Step 2: Timing

　　When running, we should grasp each training time by ourselves. For example, a training plan is: ① walk for 5 minutes to warm up; ② run for 2 minutes+walk for 2 minutes; cycle for 25 minutes; ③ walk for the last 5 minutes to relax. If there is a timer with reminding function during training, set the time in advance, and we can be reminded to switch training modes when it is time.

　　3. Heart rate monitoring

　　Some runners may see the training effect by weighing themselves. In fact, the heart rate during running is an important indicator to measure the intensity of exercise. Therefore, we should pay attention to our own heart rate changes during running, and it is best to control the novice’s rate in the running center at 50%-80% of the reserve heart rate.

　　4. Cross-training

　　At the beginning of running, it is best to add some other exercise methods, such as cycling and swimming, so that on the one hand, it can alleviate the impact of simple running on the legs, on the other hand, it can also enhance the strength of the legs.

　　Academician Li also gave four suggestions to the racers:

　　Do what you can, don’t exceed your ability.

　　2. Do a good job of warm-up, especially after the finish line, which is prone to problems. Walk for at least 5-10 minutes after the race, and don’t stop.

　　3. Adhere to the principle of gradual progress and perseverance, strengthen daily exercise, and don’t rush to participate in the competition.

　　4. Make sure you feel good about yourself. If you feel flustered, chest tightness, headache, shortness of breath and poor walking stability, you should slow down or even stop the game immediately.

　　Comprehensive report by China News Service and CCTV in Yangzi Evening News

　　Autumn is a good time for running and fitness, but many platforms have appeared sellers who claim to be able to "run" and "P sports data map". You can even ask someone to do your exercise? It is amazing that the "lazy economy" is frequent.

　　Fake run

　　It’s better to move your fingers than to be exhausted.

　　"Friday, step 5411; Saturday, step 6001; On Sunday, step 8923 … …” On Xiaoyu’s computer desktop, there are a row of screenshots of "Alipay Movement", and each file is marked with different numbers.

　　In Xiao Yu’s eyes, this is not a few screenshots, but his amount of exercise — — Although he didn’t really exercise, through the retouching software, he "P" a week’s exercise record in one breath. Every night, he will choose a screenshot and send it to the company’s WeChat group to show off his "achievements".

　　"P is equal to running", which is somewhat helpless. Last spring, as an activity of enterprise team building, Xiao Yu’s colleagues in the department were divided into several exercise groups. Every day, the team members had to show their sports achievements, and all the achievements were evaluated by adding them together. At first, Xiaoyu also uploaded real exercise records. Because of his busy work, he exercised intermittently. After two months, he found himself a drag on the team. Others have to take eight or nine thousand steps every day, while his number stays at two or three thousand.

　　"The work volume, even the exercise is rolled up." Seeing that some colleagues submit tens of thousands of exercise records every day, he can only "take a step" in order not to drag the team back. To take care of the children at night, he used his lunch break to circle the unit building and brush the steps.

　　In winter, Xiao Yu couldn’t hold on a bit, and his friend reminded him that instead of being exhausted, he might as well move his fingers — — After changing the screenshot, my friend also took the initiative to help Xiaoyu, who can’t use retouching software, "1,000 steps to 5,000 steps". After several retouching, he tasted the sweetness, and as long as the number of steps is not up to standard, he will be P. "I can’t exaggerate, just write more than 5,000, change more points on weekends, and seven or eight thousand will be the best."

　　Last month, Xiao Yu’s group won the second place, and everyone won the 200 yuan shopping card award. As for the moisture in it, it has become an unspeakable secret. Xiaoyu admits that not only is he critical of the daily exercise record, but it is also difficult to talk about science by comparing the exercise time. However, being in the workplace is related to the honor of the team, and the leaders are pointing fingers in the exercise group. Everyone can only insist, "It was exercise, and eventually it became a world of people."

　　If you don’t want to exercise, you can deal with things with P pictures. Judging from many sellers who provide various exercise software retouching services on the online shopping platform, there are still many people who think of it with Xiaoyu. The reporter found that college students accounted for a considerable number.

　　In order to enhance students’ physical fitness, colleges and universities generally require students to clock in on campus running, and students need to use designated software to complete running tasks. For example, Changshu Institute of Technology stipulates that the number of sunshine runs should be no less than 20 times per semester, and the distance of each run should be no less than 2 kilometers for boys and 1.5 kilometers for girls. Otherwise, the highest score of sports performance should not exceed 59 points. According to the regulations of Guangzhou Institute of Technology and Business, 68km for boys and 51km for girls should be completed every semester, and the mileage of each run should be no less than 1.2km for girls and 1.6km for boys … …

　　On the online shopping platform, a store sells the P-picture service of a certain platform at the price of 2 yuan/piece, and can modify the details such as movement time, trajectory, distance and pace on the picture according to the customer’s demand, with a monthly sales of more than 400 pieces. There are many comments below, such as "college students must have it", "saved my final term" and "bought it many times, the retouching is very reliable, and it is no problem to pay a sports punch card".

　　Daipao

　　Speed route data can be customized.

　　If the falsification on the data map is still virtual, the whole process only involves the "movement" of the keyboard and mouse. There is also a kind of operation that is more "bizarre". When you open the software, the line data is not fake. Running is really running, but it’s not me, but a runner specially invited to exercise in his own name.

　　With "running on behalf of" as the key word, the business is booming, and all mainstream sports platforms can find corresponding runners. "You can run at the location you specify, one kilometer from 0.7 yuan. If you want to run a specially designed road map and add extra money, you can run it within 48 hours of placing an order." According to a seller, the operation mode is very simple. The buyer only needs to tell the account number and password of his sports platform, and he will log in the software on his mobile phone. After running, he will quit and the corresponding records will be kept in the buyer’s account.

　　"I am transferring meat, and my pace is not fast, so I should exercise." A seller in Guangzhou said that running on behalf of others can motivate him to run as much as possible every day. "If you take the order, you must finish it within the agreed time." Due to the limited "running power", she can’t take a more difficult order. "Some people ask for a faster speed ratio. I can’t reach it after running for 1 km and 4 minutes. I can’t run for more than ten kilometers at a time." When running, she often takes pictures of the beautiful sunset glow and clouds she meets, which is very leisurely.

　　The reporter saw that the order price of "Daipao" is not high, generally between 0.5 yuan and 1 yuan per kilometer. Sellers mostly aim at losing weight and fitness, or they are runners themselves, earning some pocket money by the way, and even a few claim that they can run for free. In contrast, there is no pressure to punch in, and what are the users who take the initiative to ask people to run for themselves?

　　"I just want a medal. When I was in junior high school, the class teacher organized the whole class to run and took dozens of pieces. Everyone wanted it when they graduated." "Sanrio’s medals are really beautiful, and many girls like them" … … In many discussions around running on behalf of others, words such as medals, medals and activities are frequently mentioned.

　　"It’s directed at the circle of friends to take pictures and run around." Qian Yi, a runner, explained that in order to encourage users to participate, sports platforms often launch running activities with various themes, with "limited money" physical medals. For example, on Valentine’s Day, Dragon Boat Festival, Mid-Autumn Festival, Qixi Festival and other festivals, you can get medals by signing up for activities and completing the required running distances of 5.2 kilometers and 13.14 kilometers. "It doesn’t matter how fast you run. You can take a break in the middle, but as long as you start running, you must stick to it. For people who don’t usually exercise, it is still difficult. If you want, find someone to run or spend money on it. "

　　Take a well-known sports App as an example. In 2021, nearly 50 large and small running events were launched, and nearly 2.5 million people signed up to participate. In the photos on social platforms, some users collect medals and other running surroundings like collecting blind boxes and dolls, which attracts people to flock and comment, and it has become a traffic password.

　　traffic

　　There is a dummy behind the fake movement.

　　The end of the live broadcast is to bring goods, and the end of the movement is to socialize.

　　In Qian Yi’s view, running, like paddle board, frisbee, fitness and yoga pants, helps to create the most popular sports-loving people among young people today. Love sports, which means "having money and leisure", is actually the recognition and yearning for the healthy and exquisite lifestyle of the middle class.

　　If you exercise, you will naturally get some sun. If you can’t reach the amazing pace of running "Great God", you can only make some names and add some fun to your creative ideas. Everyone’s praise is also a kind of motivation.

　　"Otherwise, there won’t be so many strategies on the Internet to teach you to run out of diamond-shaped and heart-shaped … …” Qian Yi said with a smile that he ran through the route of "Elephant" pattern in Tiantan Park according to the raiders, and after the trajectory was exposed to the circle of friends, the number of praises really increased significantly, which made him very useful. "To put it bluntly, vanity is at work, but it’s not a bad thing. Who doesn’t have vanity?"

　　Beauty-treated photos before releasing them, pretending to be on vacation when you’re not out, and basking in other people’s road maps and medals instead of running … … In the eyes of Liu Xingliang, a well-known Internet scholar, these behaviors all show people’s humanity of "sharing" and "showing off", which is also the user psychology that Internet products attach the most importance to in-depth research.

　　"The earliest BBS, how many posts have what kind of level, hot the glory of the king, bronze and silver level play up … … Many Internet products will introduce a user rating system. The accumulation of medals and badges represents the experience of the owner in this field, allowing users to go to the top and keep getting it. "

　　In addition, in order to promote and create a strong word-of-mouth fission, products will spare no effort to encourage users to send social media, and we must continue to find discussion points and "out of the circle" angles for products.

　　All kinds of medals and activities launched on festivals clearly know this. What’s more special and more ceremonial than giving each other a custom-made holiday medal? That’s what I got by running (or asking for it) specially for you! Some people even started a discussion on the Q&A website. "The boy I secretly love, 520 is willing to run 13.14km for me, but I paid 39 yuan for the registration activity. Will he like me too?"

　　By the end of the year, many products will be scrambling to launch all kinds of inventory, showing how much money we spent, how many roads we walked, how many cars we took and what songs we listened to … … Liu Xingliang believes that all kinds of names are also designed to help users create personal settings, thus promoting sharing and communication. "The essence is the same."

Text |C2CC New Media

A few days ago, Chanel led the establishment of Traceability Alliance for Sustainable Cosmetics (TRASCE). According to the official introduction, TRASCE Alliance was established to deal with destructive events in the cosmetics supply chain, including health crisis, climate crisis-related events and geopolitical challenges.

The alliance consists of 15 beauty companies including Chanel, Clarins, Dior, Estee Lauder, L ‘Oreal, Shiseido, L ‘Occitane and Sisley, and international raw material packaging suppliers.

In recent years, international beauty giants have continuously increased the number of sustainable beauty cosmetics and formed industry alliances with the goal of environmental protection and sustainability. In February 2022, 36 international beauty care groups, including L ‘Oreal, Henkel, Unilever, LVMH and Natura &Co, announced the establishment of the Eco-Beauty Score Consortium, aiming at establishing a brand-independent and transparent cosmetic environmental impact assessment and scoring system for the whole industry.

On the road of promoting the sustainable development of beauty, international brands are indeed at the forefront, and may be more than one position ahead of domestic brands. For example, L ‘Oré al promises that by 2030, 95% of the ingredients in the brand formula will be bio-based and 100% of the plastic packaging will be recyclable; Unilever’s goal is to achieve zero emissions of all products from production to sales by 2039; By 2030, P&G will achieve 100% FSC certification and so on.

International brands have the first-Mover advantage in the field of sustainable beauty, and occupy the right to speak in the international market. However, the formation of the alliance, to a certain extent, is also shaping the brand authority. It is not excluded that they hope to re-divide the global market position and create barriers to industrial competitiveness through the form of alliance, which may increase the difficulty of domestic products going to sea and further raise the threshold for China brands to enter the European and American markets.

01 "abandoned" natural organic

Ten years ago, "organic", "natural" or "plant" skin care products were all the rage in China market. With the popularization of basic knowledge of ingredients, formulas and efficacy of skin care products in the industry, consumers found that "natural and organic" did not mean safer and more effective, and skin care products with scientific basis and clinical efficacy were more popular with consumers.

Therefore, many imported brands focusing on the concept of "natural and organic" have lost their reputation in the China market. Only last year, British organic skin care brand Aurelia, Japanese natural organic make-up brand Naturaglace, New Zealand natural skin care brand Snowberry and other natural organic brands closed Tmall flagship stores in China.

The concept of "natural and organic" is no longer the golden key for foreign minority brands to open the door to China market. More importantly, from the perspective of national policy supervision, China has never really opened the door for "natural and organic" beauty cosmetics.

On July 1, 2012, China cancelled the organic certification of cosmetics, and in 2015, the words "organic", "pure natural" and "0-added" were included in the prohibition language of cosmetics labeling in the Measures for the Administration of Cosmetics Labeling. As soon as the policy comes out, it basically means locking up the growth space of natural and organic concepts in the beauty market in China.

Not only that, international beauty giants seem to be deliberately giving up the concept of natural organic. In November 2023, L ‘Oré al sold Sanoflore, a natural skin care product, to private equity firm Ekkio Capital in a low-key way. Earlier, L ‘Oré al Group sold The Body Shop to Nature&Co Group.

It can be said that natural organic beauty cosmetics died early before they rose in the global market, but it did not affect the concept of planting grass in consumers’ minds. More importantly, green, healthy and sustainable development is the development trend that all major industries in the world are following.

According to the data of White Paper on Pure Beauty Industry, from 2020 to 2027, the global pure beauty market is expected to grow from 5.4 billion US dollars to 11.6 billion US dollars, with a compound annual growth rate of 12.07%. In China, 86% of China users said they would consider using Clean Beauty products, and the number of pure beauty users in Amoy increased by more than 31% year-on-year.

According to Bain’s Insight into Sustainable Consumption Trends in the Asia-Pacific Region, 90% of the respondents are willing to pay a premium for the sustainability of products, and as many as 51% of the respondents regard environmental protection as one of the three most important shopping standards.

Compared with natural organic and pure beauty, sustainable beauty can be regarded as a higher-level version. At present, domestic and foreign brands are constantly "washing green", and the mass society will also pay attention to how brands practice the principles of "openness, transparency" and "traceability", such as sustainability in raw materials and research and development; Environmental protection in production, terminal, packaging, logistics and so on. "Natural and organic" is being reborn with the concept of "sustainable beauty".

02 domestic beauty cosmetics catch up with the sustainable wind

At present, there is no clear definition of sustainable beauty at home and abroad, but it is generally believed that sustainable beauty includes two dimensions: content sustainability and packaging sustainability.

In terms of contents, sustainable beauty cosmetics pursue minimalist ingredients, safety, transparency, naturalness, organic, traceability and environmental friendliness. In the outer packaging, sustainable beauty should adopt recyclable materials, recycled raw materials and reusable packaging design. In addition, in the production, research and development, circulation and other links, brands should also implement more energy-saving and emission-reduction measures as much as possible.

For international beauty brands, sustainable beauty has become a must for brand development.

In the second half of last year, sustainable beauty became the darling of the international capital market. Yepoda, a natural skin care brand with sustainable concept in Korea, completed the A round of financing; Líha Beauty, a British aromatherapy natural and sustainable skin care brand, received an investment of 1 million pounds; Iris&Romeo, a "pure" beauty brand, has been invested by True Beauty Ventures and so on.

Back in the domestic market, compared with the prohibition of natural and organic concepts in the field of beauty, the state is encouraging the development of sustainable beauty.

Previously, the "Implementation Plan for Promoting Green Consumption" jointly issued by the National Development and Reform Commission and other seven departments clearly stated that by 2025, the concept of green consumption in China will be deeply rooted in the hearts of the people, and the green transformation of consumption in key areas will achieve remarkable results, and the green consumption mode will be widely implemented, and the consumption system of green and low-carbon circular development will take shape; By 2030, green consumption mode will become the conscious choice of the public, green low-carbon products will become the mainstream of the market, and the green low-carbon development model of consumption in key areas will basically take shape.

Under the guidance of sustainable development and green consumption, many domestic head beauty enterprises are vigorously promoting ESG construction.

Bettini, Nature Hall, shanghai jahwa, Polaiya and other brands are already releasing ESG reports, planning outlines and proposals. In the report, Polaiya Group disclosed that in 2022, the per capita office power consumption will be reduced by 4.36% year-on-year, and the per capita office water consumption will be reduced by 13.27%. Carbon dioxide emissions will be reduced in raw material procurement, product production, product packaging and logistics transportation, and the accumulated carbon emissions will be reduced by 2,261.23 tons. Betani guides the development of packaging through three major directions: new structure and new material, plastic reduction and non-plastic, and introduces the concept of green packaging from the design end.

Alexandra Palt, Chief Corporate Responsibility Officer and CEO of L ‘Oré al, once said that through the topic of environmental protection, brand value can be better enhanced, thus guiding consumers’ consumption choices. The brand’s sustainable development and sense of social responsibility can affect the purchase behavior of individual consumers, and consumers’ recognition of sustainable beauty can also promote the brand’s development in this field.

Sustainable beauty should not only be a marketing concept, but more brands need to practice sustainable development with practical actions. China’s beauty industry needs to participate more in the international sustainable beauty alliance, and establish its own alliance system and standard system, so that sustainable beauty will become the outlet to promote the development of the industry in the "post-ingredient era".

Under the constant force of warm and humid air, the recent rain and Zhejiang are particularly deeply fettered. From January 29th to February 2nd, it has rained for five days in Hangzhou, Ningbo, Jinhua, Quzhou and Zhoushan, which is the fulfillment of the saying "sunny winter solstice, bad year". Yesterday, the rain didn’t slack off at all, including moderate to heavy rain in northwest Zhejiang. This morning, Zhejiang was covered with thick clouds. The lowest temperature was 3-5℃ in the north-central part of Zhejiang and 6-9℃ in the south of Zhejiang.

Rain is still active today and tomorrow, especially from tonight to tomorrow. On the 5th, the first rain intermission came, and it was cloudy to cloudy in the whole province. In particular, it should be reminded that it is warm and humid, unstable energy accumulates in the atmosphere, and it confronts the cold air that continues to go south, and lightning will appear again. There will be lightning in our province from tonight to tomorrow, so we need to be vigilant and take precautions!

On the 6th, with the strengthening of warm and humid air flow and the infiltration of cold air, a new round of precipitation will be started again, and the temperature will also experience a wave of first drop and then return to temperature. Among them, from the night of the 6th to the day of the 7th, there will be snow in the mountainous areas in central and northern Zhejiang, which is sleet or light snow.

On 7-8 days, there is a northerly wind of 8-9 in the coastal waters of Zhejiang, so pay attention! The rain is still interesting, and it will stop gradually. It will be fine weather from New Year’s Eve to the third day of the year, and the sun will appear.

The specific forecast is as follows:

From noon to evening today: there is light rain in northern Zhejiang and central and western Zhejiang, with moderate to heavy rain and local thunderstorms; It’s cloudy in other areas, and sometimes there is light rain in some areas.

From tonight to tomorrow: there is moderate to heavy rain in the whole province, including local heavy rain in central and southern Zhejiang, which may be accompanied by lightning.

The day after tomorrow: the whole province is cloudy to cloudy. Among them, there will be 6-8 northwest gusts in northern Zhejiang from tomorrow evening to the day after tomorrow.

The lowest temperature tomorrow morning: northern Zhejiang: 2-4 degrees; Southern Zhejiang: 7-9 degrees; Other areas: 5-7 degrees; The highest temperature in the daytime tomorrow: south Zhejiang and southeast coastal areas: 10-12 degrees; Other areas: 5-7 degrees

Cold winter, slow metabolism and blood circulation can easily lead to cardiovascular problems. Proper exercise in winter can not only prevent cardiovascular diseases, but also lose weight!

(vision china: VCG211269692566)

About why obesity is easy to cause in winter, it’s because it’s freezing and the human body’s temperature drops, so people want to eat hot pot, barbecue, sweets, etc. in winter, eat more and move less, and after 3 months, can they not get fat?

(vision china: VCG211265044671)

The cold winter is not suitable for outdoor sports, so the indoor sports design should be moderate to ensure that it can stimulate gastrointestinal peristalsis, increase consumption and improve cardiopulmonary function, so Xiaobian recommends the following six kinds of sports for everyone to choose from.

(vision china: VCG41507706092)

1. Skipping rope

People like to sit and lie down in winter, so you need to jump for less than ten years. The benefits of jumping are as follows.

(1) Improve cardiopulmonary function

(2) burning fat

【 Action points 】

Relax your shoulders, keep your body upright, bend your arms and knees slightly, put your feet together, tighten your abdomen, and wave the skipping rope with your wrist.

Place your feet on the ground with the front soles of your feet, and jump gently, with a frequency of about 2-4 times per second.

Exercise plan: jump for 30 seconds /60, rest for 30 seconds, and jump for 6-8 groups.

2. Squat

The benefits of squat are as follows:

(1) Increase the mobility of lower limb joints.

(2) Increase muscle mass

(vision china: VCG41N1351868388)

【 Action points 】

Keep your back straight, heel and shoulder width, knees and toes in the same direction, don’t buckle inside, palms facing each other, and raise your arms horizontally in front.

The squat movement is natural and smooth, and the hips move backwards. When it reaches the lowest point, the thighs are approximately parallel to the ground, and then get up and restore, keeping the waist and back straight all the time.

Exercise program: Squat 12-20 times, rest for 30 seconds, 6-8 groups.

3. Flat plate support

This action of flat support can mobilize our core, burn the fat in our abdomen and mobilize the peristalsis of our stomach. Has the following advantages:

(1) burning fat and promoting blood circulation

【 Action points 】

Bend elbow, forearm and forefoot support the ground, and ears, shoulders, hips, knees and ankles are in a straight line.

The elbow is forced in the direction of the foot, and the toes are forcibly hooked forward to confront the ground friction, and the forearm is pressed against the ground.

Exercise plan: support for 30-60 seconds, rest for 30 seconds, 6-8 groups.

4. Lift your legs high

This movement is a one-legged movement, which can improve the stability of our trunk and better protect our joints. It also burns fat to lose weight.

【 Action points 】

Straighten your back, look ahead, and lift your legs alternately with your forefoot on the ground.

Keep your body stable and swing your arms vigorously with the rhythm of leg lifting.

Keep the fastest speed

Exercise program: jump for 30-60 seconds, rest for 30 seconds, 6-8 groups.

5. Push-ups

Push-ups are the best exercise to improve the muscle strength and endurance of our upper limbs, which can mobilize our upper limb muscles and consume the fat in our arms and back.

【 Action points 】

Push-ups on the mat, straight back, body in a straight line from the side, hands on both sides of the chest, slightly wider than the shoulder.

Bend your arm over until the elbow joint is slightly higher than the trunk, then stretch your arm and get up and restore.

Exercise program: 12-20, rest for 30 seconds, 6-8 groups.

6. Crawl in place

Crawling in situ can improve the core control ability dynamically, and can also achieve the effect of reducing fat quickly.

【 Action points 】

The torso leans forward, the arms support the yoga mat, and the body is in an inverted V shape.

Climb your hands forward in turn until your hands are directly below your head and your torso is parallel to the ground. After a short pause, you can get up in the same way and keep your back straight as much as possible.

Exercise program: 12-20 round trip, rest for 30 seconds, 6-8 groups.

Of the above six kinds of sports, do you choose three kinds of exercises?

Or do you practice all of them?

Source: hi sports and fitness

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Sing the symphony silk road

Changyou Ruyi Gansu

Producer: Gao Kaili Audit: Zhao Liqing Editor: Cai Yinhua

Pay attention to me and make me your exclusive little sun.

Original title: "The six most suitable exercises in winter can not only enhance resistance, but also lose weight healthily"

Seven medical staff on duty are eating "imprint" New Year’s Eve correspondent Yan Lingling for the picture.

Blessing cake sent by enthusiastic friends

　　On New Year’s Eve, family reunion, having a reunion dinner, saying goodbye to the old year and welcoming the new year are the customs written into China people’s genes.

　　However, on this special New Year’s Eve, about 80,000 medical staff in Wuhan are still sticking to their posts, leaving behind the figure of "the most beautiful retrograde". Encourage each other to welcome the new year with patients with new pneumonia, and send the fruit cake that was sent by enthusiastic friends to the family online for the New Year … … Give up reunion with relatives, only because of a common desire — —

　　Stick to the battlefield and give more people the strength to overcome the epidemic.

　　"I hope to win this war as soon as possible!"

　　Medical staff of Jinyintan Hospital spend New Year’s Eve with patients.

　　On New Year’s Eve, Changjiang Daily reporter made layers of protection and entered the isolation ward of Jinyintan Hospital in Wuhan, and visited doctors, nurses and patients with new pneumonia on the spot for New Year’s Eve.

　　At 11: 30, nurse Yang Anli came to the front door of the new pneumonia isolation ward with Spring Festival couplets and lanterns, put the couplets on the door and hung the red lanterns. Yang Anli is a provincial model worker. In 2003, she went to Beijing to fight SARS on behalf of Jinyintan Hospital.

　　There are more than 30 patients with new pneumonia diagnosed in the South Third District, and the hospital has prepared an apple for each of them. After the protection, nurse Le Yanling made a victory gesture to the reporter, carried the apples into the ward, and distributed the apples to the patients one by one.

　　At 1 o’clock in the afternoon, the reporter came to Nansi District. Four nurses put on protective clothing and sent the hot jiaozi to the ward, giving each patient a copy.

　　The reporter learned that Jinyintan Hospital is the earliest "four centralized" hospital in our city to deal with the new pneumonia epidemic. The hospital went to work as usual during the Spring Festival. In the first line of the decisive battle against the epidemic, more than 460 medical staff were on duty every day.

　　(Changjiang Daily reporter Ke Aesthetics correspondent Li Jie Liu Lu)

　　Dr. Han Yuan missed the group year video.

　　Cake fruit sent from all over the country is "New Year’s Eve".

　　"Professor Wang, come and have dinner!" At 5: 20 pm on January 24th, Professor Bing Wang, who rushed to Wuhan from Jingzhou Central Hospital, returned to the department. Cakes and fruits sent from all over the country became his "New Year’s Eve" this year.

　　On the morning of 24th, Bing Wang got into intense work, and got off work at 12 noon. In the afternoon, he voluntarily gave up his rest for fear of the unstable condition of his seven patients, and missed the "video" of his family reunion in Jingzhou.

　　"In the year of the 3 o’clock group at home, I didn’t receive a video call, and my family sent me a picture." Bing Wang said that his family’s annual meal was very rich, but his annual meal was not bad, which was very special.

　　"How about cakes, fruits and dumplings? Not bad!" Bing Wang pointed to boxes of food on the table and said that these were sent by enthusiastic friends from all over the country. The first time I spent the New Year alone in a foreign country, I ate such an annual meal for the first time, but I was able to reunite with the medical staff who fought side by side. Bing Wang felt very warm. "I will finish my work later and video with my family."

　　(Changjiang Daily reporter Yang Wei)

　　The "video dinner" family of three told each other to be 9 years old and asked their parents to pay attention to safety.

　　"Mom, I’m eating New Year’s Eve." "Eating New Year’s Eve, did you say a blessing to your grandparents?" … … At 6: 50 pm on January 24th, Yang Qian returned home after a day’s frontline battle against new pneumonia, and she and her husband Liu Xinghua got through a video call with her son who was in Huangzhou for the New Year.

　　Liu Xinghua is a radiologist in Wuhan No.1 Hospital, who is responsible for taking CT images of patients. Yang Qian is a radiologist, who is responsible for registering patients at the window. He needs to contact a large number of patients with fever every day. Because my grandparents in Huangzhou always talk about their grandchildren on the phone, the couple sent their children to Huangzhou as soon as the winter vacation was over on January 6.

　　"I didn’t expect that after returning to Han, the number of fever patients increased day by day. We were often busy late at night to go home, and sometimes it took several days to call our son." Liu Xinghua said that his son pays attention to the news of new pneumonia on TV every day and reminds them to pay attention to safety every time he calls.

　　(Changjiang Daily reporter Liu Xuan correspondent Yu Wei)

　　Take off the protective mask from the intensive care unit and eat the "imprint" reunion dinner.

　　On January 24th, at 12: 20, the first wave of "reunion dinner" was served at a small table outside the intensive care unit (NCU) of the First Hospital of Wuhan. Seven medical staff on duty just took off their protective masks, leaving a deep impression on their faces. The annual dinner on the table is a box lunch provided by the hospital, with a banana and a box of yogurt for each person.

　　At this time, 15 critically ill patients were admitted to NCU, including one suspected new pneumonia patient who received isolation treatment. On the same day, there were 15 medical staff, including Shan Ping, director of the ward, and Sun Chun, head nurse. In the afternoon, the medical staff transferred the suspected patients with new pneumonia to the designated hospital for treatment.

　　(Changjiang Daily reporter Liu Xuan correspondent Yan Lingling)

　　The nurse fought for more than 20 days and didn’t go home. The family had a new year’s meal across the screen.

　　On New Year’s Eve, Feng Qiong, the head nurse of the first ward of the Department of Respiratory and Critical Care Medicine of Wuhan Sixth Hospital, who has been stationed in the hospital for more than 20 days and has not returned home, still sticks to the front line. "Don’t worry about family matters, it’s all up to me!" At 7 o’clock in the evening, Feng Qiong, who had just finished her work, ate the New Year’s Eve dinner sent by her husband, while taking advantage of this rare gap, she connected with her relatives at home by video phone, and a family of four had a different kind of annual meal through their mobile phones. Feng Qiong, who has been engaged in nursing for 25 years, has successfully completed the medical treatment of flood fighting in 1998, SARS in 2003 and Wenchuan earthquake in 2008. This time, in the fight against the new type of pneumonia, she is still in the forefront, leading a group of "white warriors" in the department to the front line.

　　(Changjiang Daily reporter Liu Xuan correspondent Luo Yao)

In the early morning of January 5th, in Gaoxian County, Yibin City, Sichuan Zaobaijian Tea Co., Ltd. was full of fragrant tea, and the workers were busy loading bags of exported tea into containers-this 46 tons of tea was the first single export of Yibin this year, and it will be sent to Uzbekistan through the Central Asian train.

Sichuan Zaobaijian Tea Industry Co., Ltd. is a national key leading enterprise in agricultural industrialization. It has three tea bases, covering nearly 100,000 mu of tea gardens around it. Through the industrialization mode of "company+base+farmers", it connects more than 23,000 farmers and produces more than 3,500 tons of dry tea annually. At the end of last year, Yibin Customs organized business backbones to go to Gaoxian County to carry out publicity on policies such as optimizing the port business environment, which effectively boosted Gaoxian Tea’s "going out". "This export to Central Asia, the next step, we have to plan for the Middle East, Africa, Europe and other markets, and really let Gaoxian good tea go abroad and the fragrance floats overseas." Zhang Dexun, the chairman of the company, is full of confidence in the future tea export trade.

Gaoxian County is one of the "Top 100 Tea Counties in China", with a tea planting area of 330,000 mu and 255 related business entities. In recent years, Gaoxian county has focused on improving the quality and efficiency of tea industry, and made continuous efforts from five aspects: planting, management, production, processing and marketing to further improve the output and quality of tea and enhance the competitiveness of tea export. At the same time, the "Fifteen Policies for Gaoxian County to Support the High-quality Development of Tea Industry" was issued, actively supporting and cultivating the development of tea enterprises, constantly enhancing the popularity and brand influence of tea in Gaoxian County, and realizing "one leaf is rich". In 2023, the county produced a total of 31,000 tons of dry tea, achieving a comprehensive output value of 7.5 billion yuan. (Luo Jingping, Hou Xiaomei, Wang Peizhe)

　　Shanghai’s nightlife is colorful and as charming as the scenery on the Bund. The leisure hall has the latest and most exciting nightlife experience in Shanghai, such as electronic music such as Maxmo, rock and roll such as Mao Livehouse Shanghai, and trend gathering place such as Not Me. Wonderful night life in Shanghai.

　　Tour guide

　　Not Me

　　Chaoren gathering place

　　Where did this strange bar name come from? Actually, don’t be too curious. Because people who are busy during the day come to this place, they naturally turn into party animals who don’t know themselves, so they can say It’s not me "without shame". Pushing open the door of the bar, the first thing you see is Lounge Room. Curved bar, comfortable sofa, elegant music and simple post-modern decoration all exude a fashionable atmosphere.

　　In addition to the sleek and simple Lounge Room, Not Me has painstakingly built a Party Room. The music of the Party Room is dominated by Chill out and House. Entering the Party Room from Lounge Room is like a lifetime ago. Ball Room is dominated by fresh white, and the fashionable and dynamic fiber-optic lights shine like stars, making you walk like a star. All kinds of fresh and interesting parties have already started there, so don’t fall behind and go crazy together. Not Me has cheap drinks and trendy independent electronic music. If you don’t want to fall in love with it, there’s nothing you can do.

　　Address: No.21 Dongping Road, Shanghai (near Urumqi Road)

　　Per capita consumption: 50 yuan

　　steamed rice made from glutinous and round rice

　　Enjoy a pleasant life

　　The "four donkey kong" breakfasts in Shanghai-big cakes, fried dough sticks, rice and soybean milk-are well known. One bar actually chose "Nifan" as its name. As for why, even the proprietress didn’t give an explanation, maybe it’s just because such a name is fun and has a local flavor. However, this bar is different from the public’s impression. There is no dance floor here. People come here just for tasting wine, chatting and looking for extraordinary comfort.

　　Comfortable, because there are many beds besides the bar and sofa seat. Of course, these beds are not for you to sleep, but for you to lie comfortably and chat with your friends, taste the fine wine and beautiful champagne or cocktails in the store, or smoke two Turkish hookahs from time to time. There will be a DJ cooking electronic music for you all night. The rhythm is neither urgent nor slow, and it is subtle and just right. The lights in the store are dark and full of emotional appeal, and candles are used to illuminate every position. There is no extra light that will not be dazzling. When you come here, the whole person’s body and mind can relax and make you feel lazy and comfortable.

　　Address: No.888 Changping Road, Shanghai (near Jiaozhou Road)

　　Per capita consumption: 60 yuan

　　Mao Livehouse Shanghai

　　Party in the name of rock and roll

　　When Mao Livehouse proudly rose from the ground in Shanghai Red Square, everyone was pleasantly surprised to find that the live music was finally accepted by young people in Shanghai who followed the trend. You don’t have to be jealous of Livehouse in Beijing, Mao in Shanghai is more atmospheric and professional. Once upon a time, there were many venues with rock performances in Shanghai, but only one dared to call itself Livehouse. You know, a real Livehouse requires not only standard sound field space, but also expensive audio equipment and stage lighting. When artists perform on stage, an experienced live Andhadhun and lighting engineer are even more soul. Mao has all this in Shanghai.

　　Friends who are familiar with Shanghai’s "nightclub history" know that Mao used to be a famous nightclub O2, Livehouse replaced Dance Club, and rock replaced electronic music. Does this indicate a subtle change in a certain trend? Continuing the rock style of Mao in Beijing, most of the performances here are artists who have high requirements for live effects. Rock and roll is always associated with alcohol. Mao’s wine and drink prices are quite affordable. One bottle of beer in 20 yuan, Tsingtao beer and even three bottles in 50 yuan have promotional prices. Cocktails are also made in 20 yuan, and the highest will not exceed 35 yuan. The whole bottle of vodka or tequila is made in 380 yuan and whisky in 580 yuan.

　　Address: Building 32, No.570 Huaihai West Road, Shanghai (near Hongfang)

　　Per capita consumption: 40 yuan

　　official residence

　　Ten years of nightclub reloading

　　If you want to find a nightclub that can "commemorate" Shanghai’s ten-year nightlife, it is naturally the official residence. Some time ago, the official residence was renovated and presented to many party animals in a more enchanting manner. This transformation of the official residence marks that the old club finally overthrew all the glories of the past and re-stretched out new charming branches.

　　Returning to the luxurious residence, a crystal horse composed of Swarovski balls is suspended at the entrance, a provocative hydrotherapy jacuzzi is installed at the side of the stage, and there are many booth areas and VIP areas connected in steps in the hall. In the middle of the night, you can also see the sensational scene of flaming flames on the bar and the dance performance in Lady Gaga style. Specially designed folding doors can split the hall in two, and the back area will be used for after-hour parties. Over the years, the music style of the official residence has been changing all the way, from Lounge Music to Vocal House to Hip-Hop and then to the current VDJ Mash-up. It must be said that the official residence is undoubtedly always at the forefront of the trend.

　　Address: the lakeside of Fuxing Park Center, No.2 Gaolan Road, Shanghai.

　　Per capita consumption: 120 yuan

　　Game Bling

　　A new paradise for fashionable white-collar workers

　　Breaking the so-called "foreigner bar" occupying the pattern along the Bund, Game Bling, a playful paradise belonging to fashionable white-collar workers in Shanghai, opened not long ago. She has a magnificent 360-degree night view of Shanghai, from which she can have a panoramic view of the landmark buildings on both sides of the Huangpu River. The music is presided over by French senior DJ Damien Kay himself, and he and DJ M.O Together, we have created a brand-new genre Groovy Music for Game Bling. This music style covers hip-hop, R&B, Funk, electronic music and other rhythmic elements, sexy and passionate. Subverting the old habit of playing dice when drinking in a bar, Game Bling made a variety of wine table games for party animals.

　　Address: Floor 20-21, Shen Building, No.266, hankou road (near Henan South Road).

　　Per capita consumption: 150 yuan

　　Maxmo

　　Electronic sound Little Paradise

　　Almost all the big clubs in Shanghai are dominated by Hip-Hop, which is not to say that Hip-Hop is not good, but that it is too rampant and makes people feel tasteless. The newly opened Maxmo has been targeted by party animals early. Maxmo’s predecessor was the former MING, and this time it changed its face and fought the Shanghai night show, but it was a surprise that the DJ and audio equipment had a big change. The re-purchased sound effect is outstanding. The well-known local DJ Afro J, Philippe and Guest DJ bombed here in turn. The local DJ Afro J and his team, who have been insisting on the independent electronic music style, provided the Shanghai nightlife animals with a pure land of music. They presented us with music in the styles of House and Techno, and all kinds of fashionable theme parties in Maxmo.

　　Address: No.333 Tongren Road, Shanghai (near Beijing West Road)

　　Per capita consumption: 70 yuan

　　More

　　Great changes have taken place in the bar area of Shanghai in the last three years, and the glory of Maoming Road once no longer exists. Nowadays, small pubs are mostly distributed in hengshan road, Tongren Road, Taikang Road and Xintiandi. Large clubs in Shanghai are located along Huaihai Road, the Bund, Tonglefang and Fuxing Park.

　　Taikang road

　　The 288 Bar on Taikang Road is very distinctive, because PG One, a Shanghai musician, sits in the town. If you want to feel the taste of authentic Shanghai bars, you must choose there.

　　Hengshan road, Tongren Road

　　The small bars in hengshan road and Tongren Road are very suitable for listening to music and chatting, and drinkers who don’t like to make too much noise often gather there.

　　new field

　　The price of bars in Xintiandi is relatively high. Besides the well-paid white-collar workers, there are more tourists from all over the world.

　　Fuxing Park

　　Fuxing Park, as a landmark area of Shanghai’s nightlife, has Richy and official residences that are overcrowded every night.

　　Tonglefang

　　Muse, Sky and J’s in Tongle Square are also very popular, and it is almost difficult to book seats on weekend nights.

　　Along the bund

　　The Bar Rouge along the Bund has recently been renovated and reopened, and foreign friends love to gather there for drinking and reveling.

　　Along Huaihai Road

　　Huaihai Road has recently opened a large number of luxury shops, and several large clubs have been opened around it, such as Angelina and M2, which moved to Hong Kong Square.