After the epidemic has been repeated, Beijing has launched a new round of epidemic prevention and control. Many excellent anti-epidemic personnel have rushed to the front line to fight the new coronavirus with their knowledge and strength, but we can stay at home and contribute our own part by reducing our going out. However, staying at home is a long time, how can we use this time to improve ourselves?
< h1 class="pgc-h-arrow-right" > movement:</h1>
Exercise is the first because it energizes us and lifts some of the more positive emotions in the spirit. We can't go out and do activities, we can do exercises that don't require open space.
High leg lift:
1. Straighten the chest and abdomen, and fall to the knees to cushion.
2. Keep your knees and toes forward, raise your legs slightly above your hips, and give force to the ground on your forefoots.
advantage
1. Promote liver detoxification and kidney detoxification: When the legs are raised high, the blood will quickly flow back to other parts of the body, promote blood circulation, stimulate the hormone potential secreted by the human body, and strengthen the detoxification and detoxification of the liver and kidneys.
2. Protect the heart and stabilize blood pressure: When raising the legs high, because the dantian trains breathing, it reduces the smooth discharge of turbidity in the lungs, solves the depression between the heart and chest, helps reduce the psychological pressure, and plays a good role in stabilizing blood pressure.
push-up:
1. The distance between the hands
Standard push-ups are generally shoulder-width apart, and this position can better stimulate our breasts, allowing the chest to experience a stronger feeling of stretching. Of course, there are also narrow-range push-ups and wide-distance push-ups, these two variants have no special rules for the distance between the hands, and everyone can flexibly adjust according to the range they can bear. However, the distance between our hands is too large, I am harmful, beyond the range we can bear, it will cause some damage to our muscles.
2. The distance between the feet
The distance between the legs of a standard push-up is preferably shoulder-width. Relative to the distance between the hands, the distance between the legs has no specific range. In both the up-and-down push-ups, I can also choose to keep my feet together. Another point worth resting is that the legs must be straight, not bent.
3. Back
Whether it's a standard push-up or push-up variant, the back should be straight, not hunched over and not bent. Because hunching over will bring unnecessary pressure to our waist, long-term this will also cause lumbar spine injury and even induce diseases such as lumbar disc herniation. It is best to keep our head, back, and heel in a flat area with our head and hips in a straight line. When you first start practicing, you can look in the mirror to find the feeling.
1. Increase bone mass
Simply put, bone mass refers to the amount of bone minerals in our body. With the increase of age, the bone mass will gradually decrease, and the low bone mass is prone to accidents such as fractures. Of course, we can increase our bone mass through strength training, and push-ups are a good choice. Sticking to it for a long time can increase the bone mass of our upper limbs.
2. Delay aging
With age, the rate of muscle loss will become faster and faster, and push-ups can prevent muscle loss well and achieve the purpose of delaying aging. In the same way, long-term practice of push-ups can also increase our physical fitness, improve our physical fitness, but also to achieve the purpose of delaying aging and prolonging life.
sit-up:
1. The correct sit-up position should lie on a flat floor, and then curl up at about 90 degrees on both knees, with the back against the ground. The abdomen begins to exert force, allowing the head and upper body to slowly leave the ground.
2. After that, slowly raise the body off the ground, then move the upper body closer to the knee, and slowly use the waist strength to restore the upper body to a flat lying state. Repeat this action, while paying attention to rest.
advantage:
Exercise muscles: Sit-ups require more muscles, which not only improve posture and protect the back, but also enhance the elasticity of the abdominal muscles, improve the strength of the waist, and make the muscle groups more developed.
Weight loss and lipid reduction: sit-ups with more abdominal breathing, in the exercise can stimulate the peristalsis of the stomach and intestines, accelerate the discharge of accumulated waste, have the effect of weight loss and lipid reduction, but also conducive to making the inhalation and exhalation more smooth, play a role in enhancing lung capacity.
Plate support:
Lying prone, with both elbows bent to support the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulder crotch and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking to the ground, keeping even breathing.
Prone, double-time curved support on the ground
Action Essentials:
The elbow and shoulder joints are at right angles to the body. Enter a prone position on the floor and support your weight with your toes and your forearms. The arms are curved and placed side-by-side under the shoulders. Keep your body straight at all times and stay in this position for as long as possible. To increase the difficulty, the arms or legs can be raised. Shoulders above the elbows, keep the abdominal muscles of the continuous contraction force, keep the hips not higher than the shoulders, between the feet and shoulder width, the hands can be closed. Keep the neck leaned forward to exercise the neck
Benefits: Exercise muscles: When doing plate support, it is mainly a prone position, which can effectively exercise the transverse abdominal muscles and leg muscles, and also requires abdominal and back strength, and the exercise of the latissimus dorsi muscle is also very effective. In addition, the plate support can also enhance the balance of cardiopulmonary function and the body. Weight loss and weight loss: The plate support has a certain weight loss and lipid reduction effect, which can accelerate the body's blood circulation and consume energy, somewhat burn fat, and can reduce fat accumulation on the abdomen and thighs.
<h1 class= "pgc-h-arrow-right" > reading</h1>
Now there's no excuse to complain about not having time to study! A cup of tea, a ray of sunshine, a person calming down, turning the page, enjoying the peace of mind, this is the best way to resist the inner anxiety.
Recommended Bibliography:
1. "Searching for Those Red Memories"
Author: Wang Jun
Publisher: Gansu People's Publishing House
Brief Introduction: Interviews were held with six old Red Army soldiers, their oral personal experiences were recorded, the revolutionary memories of six red children who came to Gansu from Yan'an were recorded, the memories of the children of the descendants of the Red Army on their fathers' experiences were recorded, the memories of veteran soldiers who personally experienced the War of Resistance Against Japanese Aggression were recorded as memories of the revolutionary war, the educator Wu Yansheng of Red Yan'an, Zhang Jingwen, the first teacher of Lenin Primary School in Nanliang, and Li Peifu, a pioneer of the Jingtai Hydropower Project who came from the large-scale production movement in the Shaanxi-Gansu-Ningxia Border Region, were recorded.
2. "1940: The Great Assault"
Author: Liu Qianglun
Publisher: Central Party School Press
Introduction: The Battle of the Hundred Regiments from August to December 1940 was a major sabotage war waged by the Eighth Route Army led by our Party with the strongholds and lines of communication of the Japanese Kou as the main targets, and was also a large-scale offensive war launched by China against the Japanese side after the start of the War of Japan. It lasted 3 and a half months, the front line was 5000 miles, and the battle was 1824 times. The book presents the magnificent and magnificent scenes of this congress battle in a panoramic manner, and successfully portrays the heroic portraits of Zhu De, Peng Dehuai, Zuo Quan, Nie Rongzhen, He Long, Guan Xiangying, Liu Bocheng, Deng Xiaoping, Yang Chengwu, Chen Geng, Chen Xilian, Xu Fanting, Lü Zhengcao, and other generals who participated in the war, and comprehensively demonstrated the mainstay role of our party in the War of Resistance Against Japan.
3. "Red Rock"
Author: Luo Guangbin, Yang Yiyan
Publisher: China Youth Publishing House
Introduction: Depicting the situation of the People's Liberation Army marching into the southwest, the Kuomintang authorities in Chongqing frantically suppressed the underground revolutionary struggle led by the Communist Party. It focuses on the heroic battles fought by Qi Xiaoxuan, Xu Yunfeng, Jiang Xueqin and other communists in prison, and although they were slaughtered in the end, they fully demonstrated the fearless heroism of the communists who regarded death as a homecoming.
<h1 class="pgc-h-arrow-right" > watching movies:</h1>
Theaters are closed, and watching movies at home with your family is also a good choice. Pick a few movies that everyone loves to watch, put aside the ties of social networks, and spend 2 hours to live a "nother life".
1. "My Sister"
"My Sister" has just been launched on the Korean Film Market and will be released in September. "My Sister" is Zhang Zifeng's first time to play the role of a sister in the film after breaking the previous "sister" image, which tells the story of a sister who has lost her parents and develops a family story in the face of the pursuit of a personal independent life or the raising of her brother.
Synopsis: In order to have a boy, the parents of her sister Anran (Zhang Zifeng) lie that she is disabled and a cripple, and even when the inspectors broke the truth about her sister's physical health, her father beat her violently. The Beijing clinical medicine major filled in by her sister during the college entrance examination was also secretly changed to the nursing major in her hometown by her parents, on the grounds that "girls should earn money early to support their families." Kaoyan went to Beijing to become a bright way for my sister to get rid of her parents. But her parents died in a car accident, leaving her with her brother, who was only six years old. The sister, who had already made a clear life plan, was faced with the difficult choice of raising her cold and alienated brother or pursuing her personal ideals.
2. "Anti-Gang Showdown"
2021 is the Party Central Committee and the State Council to deploy the special struggle to eliminate organized crime and evil to achieve a stage victory, while promoting the normalization of the anti-gang crime eradication of the key year, for the vast number of audiences, the political and legal organs are curious because they are full of "mystery", not to mention the massive number of cases involving criminal syndicates and evil involve all aspects of social life, which is the first film and television work with the theme of the national anti-crime and anti-evil action.
Synopsis: After receiving reports from the masses that a serious crime occurred in Zhaojia Village, Weihe County, which violently caused the death of villagers in the process of demolition and transformation, the provincial government dispatched a special case team to eliminate organized crime and evil forces, and Song Yirui, the leader of the group, led the team members to conduct an in-depth investigation of the case, broke through layers of obstruction, and waged a fierce struggle with the criminal and evil forces behind the scenes, and finally unveiled the story of corrupt officials using public power as a criminal umbrella to bring the criminals to justice.
3. "On the Cliff"
Director Zhang Yimou brought the first step of his directorial career spy war works this time. When he first challenged the spy war, he not only came up with a mature, solid and good-looking commercial type blockbuster, but also made what he called a special spy war film.
Synopsis: In the 1930s, four Communist agents who had received special training in the Soviet Union formed a task force and returned to China to carry out a secret operation code-named "Utra". Because of the betrayal of the traitors, from the first moment of parachuting and landing, they were already in the net laid by the enemy. Whether comrades can get out, whether the task can be completed, the snow keeps falling, and the action group standing on the "cliff" is facing a severe test.
<h1 class= "pgc-h-arrow-right" > most important point: obedience to the arrangement. </h1>
Between epidemic prevention and personal arrangements, everyone should obey the overall situation, put the health of themselves and those around them first, follow the requirements of emergency response to major public health emergencies, and strive to adapt to the changes in the extraordinary period.
(Graphics from the Internet)