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The North Sea Fleet leads mass training activities with competition.

China’s navy is holding a military parade at sea. (information photo)

　　On February 25th, the largest professional and technical competition in the history of the North Sea Fleet came to an end after three days of fierce competition. The officers and men of the fleet stationed on the long coastline of the northern part of the motherland shared the grand occasion of the awards and commendation meeting through various video calls. The "top trainers" and "technical experts" who won 210 individual medals and 52 team medals in 16 majors and 85 events went to their respective positions with great pride.

　　The Jingwu arena is fiercely competitive, and the drums are inspiring. There are many "highlights" and frequent "highlights" on the competition field.

　　"Ending" becomes "Opening"

　　In previous years, military competitions were generally arranged in the second half of the year. As the "ending" project of annual training, it is more to play the functions of "acceptance" and "evaluation".

　　However, as soon as the training of the North Sea Fleet started this year, it began to compete with unprecedented professional skills. What is the intention of "ending" to "opening"? During the interview, the reporter learned that the preparation for this competition has actually been fully rolled out in the fleet forces since March last year.

　　It is the original intention of the fleet leaders to set this grand contest at the beginning of the year to lead the fine martial arts and create an atmosphere of on-the-job training. Liu Shusen, deputy captain of a landing ship who won the title of captain’s professional competition, told the reporter that from the professional and technical competitions held at different levels of ships, brigades and detachments, he was "killed" by the fleet all the way.

　　"Soldiers are the most glorious warrior. The contest shows strength and heroic spirit, and no one in each unit will admit defeat. " A destroyer detachment organized troops to hold full-staff, full-post, full-specialty and full-system professional and technical competitions, and conducted intensive training for the contestants by means of centralized teaching, classified guidance and on-site observation, and eliminated them in turn and selected them at different levels.

　　With the competition as the traction, this fleet has set off a vigorous training upsurge from the grass-roots ship company to the divisions and regiments, from ordinary soldiers to leading cadres, from front-line personnel to security forces. Tong Haiqing, political commissar of a speedboat detachment, said: The competition has promoted the enthusiasm of officers and men for training. The officers and men on the small landing craft know that it is difficult to jump into the ring of the fleet, and they are also gearing up for their posts; Some "unique" majors are too few to compete, and they also strongly demand to set up competition projects for them.

　　It’s better than not knowing, and it’s better than knowing. Chen Guiqiu, deputy director of the Military Training Department of the Fleet, vividly compared: This is a "general survey" of the combat effectiveness of the troops. Although it is impossible for all officers and men to become top trainers, they can find out which fields and majors have talents by conducting competitions at different levels. Which ship, which battle position lacks backbone, and which projects are still weak. This is undoubtedly conducive to enhancing the pertinence of training guidance, reinforcing the strong and reinforcing the weak, and promoting the whole.

　　This competition adapts to the development of equipment and technical progress, tests the latest level of professional technology, sets a new benchmark for military training, and lifts the professional technical training of the fleet to a higher starting point.

　　"Watching the war" becomes "participating in the war"

　　"Veterans fight and recruits watch." This seems to have become a fixed trend in the previous military competitions, and the "technical skills" that dominate the ring are mostly "old faces". However, this time, senior non-commissioned officers only accounted for a small number of contestants, and more new forces such as conscripts and junior non-commissioned officers bravely appeared.

　　Chen Lixing, a new generation pilot of Hainan Airlines who just graduated last year, competed on the same stage with Zuo Wenmeng, a pilot of the deputy division for 30 years. Each of them performed their unique skills and competed fiercely for two hours, making it difficult to win or lose.

　　On the one hand, the old horse is full of courage, and on the other hand, the newborn calf dares to fight. The reporter saw in the competition field that in the professional competition of guns, Du Haitao, a superior soldier who had just joined the army for one year, fought fiercely with He Maobin, a four-level sergeant with rich experience; Wang Mian, a first-class petty officer, competed with Zhang Guochao, a third-class petty officer, and Zhang Chunying, a major female officer, which became the most eye-catching attraction on the field.

　　In recent years, the composition of soldiers has changed significantly, and many college students have joined the army. Some recruits have undergraduate and junior college degrees, and they are highly savvy, receptive and quick to master new technologies. Coupled with the changes in the military training environment in recent years, weapons are frequently used in practical activities such as long-distance training and major exercises, and the training intensity is high. Officers and men are also greatly trained in their posts, and the growth cycle of professional and technical experts is obviously shortened.

　　It’s no better than not knowing, and it’s a "shock"! This new force in military training has activated the training ground. Song Wei, a 315 submarine rudder technician and a fifth-class noncommissioned officer who won the first prize of outstanding noncommissioned officers in the whole army, said frankly when participating in the professional competition of submarine signals: "The strength of new players can not be underestimated, forcing us old backbones not to slack off!"

　　In the past, post training focused on training "soldiers", and this time the professional competition cadres no longer watched the excitement. The reporter opened the competition order book and saw that the contestants included ship captains, pilots, staff officers and technical cadres. The most interesting thing is the number of ship captains and flight group leaders. They have heavy burdens and busy work, but they also attach importance to laying a solid foundation like soldiers and players, and put pressure on themselves through competitions.

　　Liu Shusen, the deputy captain of a landing ship, took the time to learn the knowledge of command and safety theory, exercised command skills in practical tasks, and achieved the combination of learning and application. In this competition, he won the first place in the professional competition of the captain of the ship, showing a solid commander’s foundation.

　　"Supporting role" becomes "protagonist"

　　At the scene of the equipment professional competition, the reporter saw that the "grinding technology" that had been "forgotten" for many years reappeared in the competition ring. Twenty-two contestants "copied" the same model of spare parts on the mechanical operating platform, and raced against time to process the grinding parts. Zhang Dingxi, a five-level sergeant of a destroyer detachment, told the reporter: "I have participated in professional competitions organized by higher authorities many times, and this project has not been compared for many years."

　　The highlight of this North Sea Fleet competition is "professional technology", which covers all fields and covers all majors. From the combat use of missiles, torpedoes and artillery to the practical operation of electromechanical, communication and chemical defense; From the supply guarantee of diet, medical care and oil, to the troubleshooting and emergency repair of equipment, equipment and facilities, not only the "main" major has made a strong appearance, but also the "marginal" category has made a new appearance.

　　The purpose of such a comprehensive and extensive competition project is to fully cover the usual basic training. Professional technology is the basis of combat effectiveness, and no link in the combat effectiveness chain can be missing. Some "marginalized" professional technologies also have the opportunity to exert their fists. Yu Yongfeng, a second-class noncommissioned officer in the equipment warehouse of a security base, and five comrades-in-arms are setting up a new class tent at the professional competition site of the infrastructure barracks. They cooperated with each other quickly and achieved the second place in the group.

　　According to statistics, there are 26 new events in this competition, whether they are "resurrected" or "newborn", and the project settings will follow the needs of future wars. According to the requirements of the new syllabus, the content of dealing with various security threats and improving the ability to complete diversified military tasks has been added to the competition. The reporter saw at the scene of the competition between the captain of the ship and the pilots that the knowledge points such as "maintaining the safety of important strategic passages at sea" and "maritime international law" all entered the test paper of the theoretical competition.

　　Tournament not only highlights the important position of basic training, but also makes officers and men fighting in different positions firmly believe that professional skills are only "high and low" and have no status "high and low". They broke the traditional concept of "leading role" and "supporting role" and re-defined their roles: all professional and technical posts related to combat effectiveness should be pursued by you, actively trained, laid a solid foundation and used well, so as to promote the overall combat capability of the fleet to jump! (Liberation Army Daily reporter Si Yanwen special correspondent Li De)

Editor: Bo Du

11.3 Today’s football SMG recommendation： Come on, 30,000 Paris! Sweep prediction real single 5 string 1+2 string 1

Thanks to the brothers’ long-term support and trust, this number insists on sending a public recommendation every day, and hopes to lead the brothers to make 2023 prosperous! Your forwarding and sharing are the driving force for my continuous innovation and research!

003Rasmus VS Atletico Madrid

In the past, las palmas played against Atletico Madrid for nearly 10 times, and achieved 1 win and 9 losses, and his past performance was obviously at a disadvantage. In terms of recent situation, las palmas’s recent performance is acceptable, and the team has won 2 consecutive victories; However, Atletico Madrid’s recent state is relatively stable. Although it has fought on two fronts, it has achieved good results. Las palmas beat Manakol 3-0 in the last round and won two consecutive victories, in good shape. The team has a strong offensive ability, scoring only 9 goals in the past 5 rounds, but the defensive quality has improved, losing 4 goals in the past 5 rounds. This season, it has achieved 4 wins, 2 draws and 5 losses, ranking 10th in the league. Sandro ramirez, Fabio Gonzá lez and others were plagued by injuries or missed the game. It must be difficult for this field to face the former bitter Atletico Madrid.

Atletico Madrid beat Aravis 2-1 in the last round, and the team’s morale is like a rainbow. So far this season, it has achieved 8 wins, 1 draw and 1 loss, and its performance is excellent, ranking third in the league. Comprehensive analysis: Atletico Madrid has recently won six consecutive victories, averaging two goals per game, and the offensive end is full of firepower. They have won 9 of the last 10 games against las palmas, and they have an overwhelming advantage. In this game, Atletico Madrid is highly likely to continue the momentum of victory.

Direction: main and negative

Score: 0-2/1-3

Number of goals: 23 goals

002Lecce city VS Leeds United

Optimistic: Shengping

Age: 20 11 21

Total goal: 2.3 goals

004Paris Saint-Germain VS Montpellier

Optimistic: win/let win the game and make it even.

Age: 20 30 31

Total goal: 3.4 goals

005Porto VS Lille, esto

Be optimistic: win/let win

Age: 30 31 41

Total goal: 4.5 goals

6 days, 500 million, is Jason Wu’s monster blockbuster hard enough？

Special feature of 1905 film network What kind of sparks will collide when they meet? The answer lies in the new film.

It has been five years since the first film was released, and the upgrade is coming, trying to bring a brand-new experience to the audience from many angles. In the words of the director, there are new roles, new creatures, new equipment and new tasks.

What remains unchanged is that Jonas Taylor, the leading actor played by Jason Statham, still shows great force and can do anything. Jason Wu, the "new partner", plays a scientist, Zhang Jiuyue, who can engage in scientific research, but can hack planes with his bare hands.

In an exclusive interview with 1905 Film Network, director Ben Wheatley also praised two Chinese and foreign actors: they are very professional and dedicated, and they have a harmonious cooperation.

At present, it has been shown in Meg 2 for six days, and the box office is close to 500 million. The 1905 film network also interviewed director Ben Wheatley before the release, revealing the behind-the-scenes creation of the transnational linkage of the crew and "going to heaven and going to sea".

PART 1"Jason Wu always does it himself."

"I have seen Jason Wu, and I am very excited to work with him." Before the formal cooperation, director Ben Wheatley was already a "fan" of Jason Wu.

He bluntly said that Jason Wu’s role this time is different from his previous tough guy. "Zhang Jiuying is a scientist, and he uses his brain more than his fist to solve problems."

Jason Wu has always maintained a high mental state at the scene, and his full creative enthusiasm left a deep impression on Ben Wheatley. "His working style is first to devote himself wholeheartedly, and secondly, he will bring a lot of ideas, thinking about how to make the role better all the time, and constantly adding some different role details, jokes or action designs."

For example, the character’s name, Zhang Jiuyao, was taken from Song Lian, a scholar of the Ming Dynasty, who wrote "Up to the Lonely Man, Down to the Candle for Nine Seasons", and there were many Chinese lines that were skillfully integrated, all of which came from improvisation in Jason Wu.

Ben Wheatley also recognized the effect of these Chinese lines. "Because the Ocean Research Center where they are located is originally a very international organization, these lines are very natural and will not be inconsistent, which is also very helpful for shaping characters."

In the film, the breathtaking scene of Jason Wu hanging from the helicopter with one hand left a deep impression on many viewers. He leaned out of the hovering helicopter and climbed neatly to the landing gear. When the helicopter was flying, he squatted on the hatch with only one hand, and his face was deformed by the strong wind. All this was done by Jason Wu at high altitude.

In the behind-the-scenes tidbits, overseas teams suggested that Jason Wu use stuntmen to complete this action, but Jason Wu replied with a smile: "Sir, making money can’t be that easy", so he went into battle without saying anything. This process is still fresh in the memory of director Ben Wheatley.

"Jason Wu is very willing to do it himself for action drama. I was actually scared when I saw him doing those actions, but when I saw the shooting results on the monitor, everything was worth it. "

PART 2　The combination of "Xijiejing" is a strong alliance.

"Jason’s position in western action movies is similar to that of Jason Wu, and they are a powerful alliance." Director Ben Wheatley made no secret of his excitement to cooperate with two Chinese and foreign actors at the same time.

He revealed that although the language between them is not completely the same, they have a tacit understanding in action design, and many bridges are the result of communication and collision between them. The two roles are also full of skills and complementary. "They are very professional and experienced, and they have a deep understanding of action movies."

If Jason Wu’s highlight is "flying to the sky", then Statham’s highlight is "making waves" by driving a motorboat.

Ben Wheatley recalled that Statham also chose to play in person, not only soaring to 135-145 kilometers per hour, but also completing a 360-degree rotation at the same time. After a lap, the audience applauded and cheered.

Perhaps the biggest challenge for the strongest combination of "heaven and sea" is diving. In order to pursue the real texture, many scenes choose underwater shooting, which is extremely difficult.

"Because the actors can’t communicate with the staff immediately, there is a certain risk, and many security personnel are needed, and the actors should be willing to do it. Both Jason Wu and Jason held their breath under 6 meters of water and completed many performances, taking oxygen every 3 or 4 minutes. As a director, I admire them very much. "

Especially in an underwater fighting scene, while Jason Wu held her breath for a long time, she was dragged back and forth by Weiya around her waist, keeping her eyes open all the time. The continuous shooting for 10 hours also made his eyes bloodshot, but he still insisted on finishing the shooting, which made the crew sit up and take notice. Jason Wu simply responded: "All actors in China do this."

Ben Wheatley was deeply impressed by this dedication: "Jason Wu can always cheer up the whole crew. He seems to be the kind of person who will say that I am fine when my leg is broken."

PART 3　"I am very excited to talk to the audience in China."

"Megalodon 2: Abyss, as a co-production, is not only about telling an international story, but also about cultural exchange."

Looking back on the creative process, what impressed Ben Wheatley most was the process of repeated communication between Chinese and foreign producers. The Chinese team would make suggestions from the perspective of China audience and China culture, while the foreign side would provide feedback from the perspective of international audience. Finally, the creative team found a balance among them. "The voice of a Chinese-foreign co-produced film should be international, not limited to a certain market."

In Ben Wheatley’s view, Meg 2 is not a superhero, but a story about how ordinary people take responsibility in times of crisis and tide over difficulties. This sense of reality is what attracts him most, and it is also the universality of this story.

Like many action movie lovers, Ben Wheatley is also a big fan of movies. This cooperation with Jason Wu and the Chinese team has made him feel the working attitude of China filmmakers more deeply.

Ben Wheatley said frankly that he had no idea about Chinese scenes at first, and he was worried that knowing nothing about Chinese would affect his judgment on the performance. However, in the actual shooting process, Jason Wu’s investment in performing with Chinese lines made director Ben Wheatley feel that even though the language was different, "when he saw Jason Wu’s expression and movements, he could feel the emotions revealed in him".

Not to mention, Jason Wu turned into the "China Cultural Promotion Ambassador" from the first day of joining the group, and jiaozi, roast duck, hot pot, milk tea and Zibo barbecue were all arranged, which made the director feast his eyes and at the same time, he also had the desire to make a film in China.

"China is so big that it is impossible to experience it all in a few days, but I want to know more. Maybe I will challenge to come here and make a movie in all Chinese! "

How to eat Lantern Festival healthily？ Listen to what the experts say … …

Sichuan online reporter Shi Xiaohong

This year’s Lantern Festival is coming soon. On this day, every family will eat Yuanxiao or Tangyuan, which means "reunion and beauty". But what problems should we pay attention to when eating Yuanxiao or Tangyuan? How to eat it correctly? In this regard, we asked Liang Qingyue, a nutritionist from the Seventh People’s Hospital of Chengdu, to answer the questions.

Timely:

When getting up early, the gastrointestinal function is weak, and eating Yuanxiao for breakfast is prone to indigestion, acid reflux and heartburn. Eating Yuanxiao before meals will stimulate insulin secretion, causing blood sugar instability in the body. Eating after meals will lead to excessive total calories. Eating Yuanxiao in the meal can avoid these two situations.

Appropriate amount:

Tangyuan is a high-sugar and high-fat food, and its skin is mostly sticky glutinous rice flour, which is not easy to digest and will increase the burden on the gastrointestinal tract, which may cause indigestion such as abdominal distension and abdominal pain, and it is easy to form gastroliths and fecal stones, which may lead to intestinal obstruction. There are many kinds of fillings, such as sesame, peanut, jam, chocolate, etc., but in order to pursue better taste and more delicious, they often contain more sugar and fat. Therefore, children and the elderly with weak gastrointestinal function should pay attention when eating and eat as little as possible. It should be based on moderate consumption. While eating Yuanxiao or Tangyuan, it is not recommended to eat other foods with high sugar content, and at the same time, the intake of other staple foods should be reduced accordingly. Generally speaking, if you eat three, you will have to subtract one or two staple foods (half a bowl of rice) of the day.

Beware of the word "sugar-free" for diabetics;

In recent years, sugar-free food has become popular, and sugar-free dumplings have emerged. Although there is no sucrose, in fact, sugar-free dumplings do not mean low calories, and sugar-free dumplings also contain starch and oil. Sweeteners used to improve the taste, such as saccharin, xylitol, aspartame, etc., are also easy to give people the illusion, which will make people think that although the taste is sweet, it is not sugar, so they can take off their guard and eat with confidence. Although these "sugar-free" Yuanxiao and Tangyuan do not contain sucrose, the starch substances they contain will still be converted into glucose in the human body. At this time, the purpose of controlling blood sugar can not be achieved, and at the same time, the risk of obesity, diabetes, hypertension and heart disease may be increased by affecting the imbalance of intestinal flora and the dysfunction of brain feeding center.

Comparison of calories of several kinds of glutinous rice balls. Photo courtesy of Chengdu No.7 Hospital

People with hyperlipidemia eat less:

In order to make the taste of Yuanxiao and Tangyuan more delicate, in addition to the skin, the producer will also add a lot of oil to the stuffing for modulation, so under normal circumstances, the fat content of Yuanxiao stuffing will be higher. If you suddenly eat a lot, it will easily lead to an increase in blood lipids, which will lead to pancreatitis. Therefore, people with high blood lipids should pay more attention when eating Yuanxiao.

How to buy Lantern Festival?

First of all, look at the label information on the packaging bag. Pay attention to carefully check the food label information on the packaging bag when buying Yuanxiao in the supermarket. Including: food name, ingredient list, net content and specifications, name, address and contact information of producers and/or distributors, production date and shelf life, storage conditions, food production license number, product standard code and other items that need to be marked. If the food label on the packaging bag is incomplete, you should buy it carefully.

Secondly, it depends on the order of ingredients in the ingredient list. National food safety standards require that any substance used in food processing should be marked, and if there are ingredients with an addition of more than 2%, they should be arranged from high to low when making or processing food. Therefore, when we buy Yuanxiao, we should remember to understand the ingredients list first, and know what ingredients are used in the production process of Yuanxiao, especially for people with allergies, to see if there are any ingredients that cause allergies, and to find out the usage of the ingredients of the products before deciding which products to buy.

The third depends on the storage conditions. At present, most of the products sold in supermarkets are quick-frozen dumplings. Frozen food should be sold under frozen conditions, but don’t buy products with frost or ice ballast. Frost or ice ballast indicates that the storage temperature of the products is unstable, and the products are prone to rancidity and deterioration, which has a great impact on product quality. In addition, good Yuanxiao and Tangyuan are uniform in color, basically round in shape, basically the same in size, with uniform thickness of cortex, no stuffing, no cracks, no visible impurities and no mildew spots.

Homework can’t be solved by search software？ This phenomenon should be managed.

　　With the search software, my mother no longer has to worry about my study?

　　But in reality, there is such a problem. Students who make perfect exercise papers don’t score high in the exam. Usually, when you encounter homework problems, open the network search software to check, and the direct answer will come out, and the exercise paper will be completed well and quickly; But in the examination room, there is no "blessing" of the search software, and the same problem-solving ideas are full of mistakes.

　　On the eve of the Eighth Young Pioneers Congress in Shanghai, many young pioneers, including Maree Lau from Shanghai No.54 Middle School and Tang Ying from Tangwai Middle School in Fengxian District, paid attention to this phenomenon and made investigations. At the same time, they submitted relevant proposals, suggesting that the number of times of searching questions by using search software should be limited, and the software should provide ideas for solving problems instead of giving answers.

　　The exercise paper is perfect, but I guess it even in the exam.

　　Maree Lau, a student from Shanghai No.54 Middle School, was very impressed by an exercise paper on the calculation of mathematical real numbers, and the steps of each calculation problem were impeccable. But in the math exam, the student who made the perfect exercise paper didn’t score high.

　　Exploring the reasons behind it, Maree Lau found that many students around him did not think about how to solve the problem by themselves first, but habitually turned on the network search software to check the answer, and easily made a perfect score assignment through the function of tapping the question in seconds by some software. "Solving problems without thinking is useless for learning. They often expose many problems in exams." Maree Lau said.

　　Tang Ying, a student from Tangwai Middle School in Fengxian District, also found that some students around her used the online search App and conducted "autonomous learning". The completion of homework achieved acceleration, but the learning attitude and independent thinking ability were greatly affected. I could only guess in the exam, and the error rate soared.

　　How many students have tried to solve problems with search software? Maree Lau and Tang Ying conducted research in their schools respectively.

　　The former found that the survey showed that 85% of the students would use the search software when they encountered problems, and more than 70% of the students chose "Yes" when answering "Do you have any excellent homework by software around you?".

　　The latter found that more than 90% of the team members are familiar with homework search software or channels such as homework help and Little Ape Search, among which more than 50% of the team members have used this method for "autonomous learning" or homework completion, including those with excellent academic performance.

　　Tang Ying said frankly: "Some of these players use the software to find ideas for solving problems and read excellent articles, while others copy the answers directly and just want to finish their homework as soon as possible."

　　Maree Lau also noticed the feedback that "the software sometimes gives wrong answers". To this end, she used the software to carry out experiments and found that some questions will have correct answers and two or three wrong answers at the same time. "It is a difficult problem that can’t be solved, and then giving the wrong answer will not only solve the problem, but also mislead the questioner."

　　Limit the number of times of use and only give ideas for solving problems.

　　At Tangwai Middle School in Fengxian District, Gu Bei, a team counselor, also organized an in-depth discussion. As a result, I heard the voices from the players.

　　"They said that they sometimes want to ask their parents about the questions they can’t do, but the other party is always busy looking at the mobile phone and letting the children go online to check the answers. Sometimes the other party will also look at the problems encountered by the children, but it turns out that they won’t do it either, and finally they will check it online." Gu Wei said.

　　As a teacher, Gu Bei does not advocate the use of online search software, but she also noticed that "there is a demand behind this problem". The key is to let students understand what the "initial intention" of using software is, "is it to help them learn the problem-solving ideas or just to be lazy and have fun?"

　　Maree Lau also said that when the search software becomes a "helper" to complete homework, students will be overly dependent and lose their independent thinking ability.

　　Maree Lau suggested that the search software can be used as a platform to assist students in learning, but it is necessary to "limit" the number of questions per day. "I think it is better to limit the number of questions per day to less than 10 times, and then refer to it if it is not."

　　In addition, she thinks it’s best to use the software in real-name registration system. A student can only apply for one number, and the software should also check the correctness of the answers to the questions regularly.

　　Jiang Chenyue, a small representative from Shangmei Middle School in Qingpu District, Shanghai, suggested that the right to use the software can be "restricted". "For example, we don’t give the answers directly to the questions we check, but give the ideas for solving the problems, so that we can use our brains to solve them ourselves."

　　Tang Ying suggested that if the team members want to reduce the use of search software, the subject teachers in the school can analyze and record the problems and upload them to the campus APP, so as to provide problem-solving ideas for the team members’ learning. By learning videos and punching in points, the team members can be encouraged to see more, think more and compare more.

　　Tang Ying also suggested that a "study group" can be set up in the squadron, and a study group system can be set up to study together during recess and after school. "Parents should never save trouble, just throw us to mobile phones and computers, and you can watch online problem-solving ideas with us and solve problems together."

It can not only improve the running level, but also speed up the weight loss effect. Learn about the training plan of 4 runs a week.

For running, most people only pay attention to running posture, but lack the overall weekly running plan.

As some people say:

"Just put on your running shoes and run directly on the road. What’s the plan? It is better to bury your head in a plan! "

But one thing to know here is that it is "hard work" to stick to it, and the running plan I am going to talk about next is "clever work".

Running without a purpose is enough for you to work hard, and if you want to improve your running speed, running endurance and weight loss, you need a certain skill, that is, a training plan.

The running training plan I’m going to talk about today is a 4-run plan for most people.

Although on Monday, everyone’s energy was relatively concentrated, and the interest in running was also very high.

But high interest does not mean good ability. After rest, our sports adaptability will drop a little, so we need to control our enthusiasm and avoid sports injuries at this time.

So on Monday, it is suitable for slow endurance running.

Endurance running is our usual way of running. We adopt the way of running at a constant speed, and then the more time and mileage we insist on, the better.

The purpose of endurance running is to wake up our heart and lungs and improve the tolerance of heart, lungs and muscles.

Therefore, endurance running on Monday pursues a longer distance and a longer time.

On Tuesday, we were not only in high spirits, but also had a wake-up call, so we might as well try sprinting on Tuesday.

There are many names for sprint running, sometimes called hiit running, and some called variable speed running.

Either way, the purpose is to improve our running speed and improve the fat burning effect with the maximum heart rate.

Then sprint running is to combine the three running forms of fast walking, jogging and sprint, and then cross each other.

You can do it with running software, or you can do it in the way I provide. My way is more suitable for improving the speed.

Walking for 1 minute, jogging for 3 minutes, sprinting for 20 seconds and jogging for 1 minute are enough.

Sprint running does not pursue distance and time. Generally, it lasts about 30 minutes, and the distance is about 3-5 kilometers, which has already had a good training effect.

The purpose of cross-country running is to improve the adaptability of running, and then improve the coordination of the body for running.

The better your coordination ability, the stronger your running speed, endurance and cardiopulmonary adaptability, and it will also improve your running posture.

At the same time, the cross-country running process is also an unfamiliar and uncomfortable process, so this process will significantly increase your heart rate and thus improve the fat burning effect.

Cross-country running where to run?

Some people will want to run in the mountains and potholes. You can try it if you have the conditions.

But most people may not have such good conditions, so you just need to run in unfamiliar places.

For example, in the park, you choose that kind of path to run, which is actually a good off-road condition.

If the running level is very high, in fact, you can add some difficulties in the running process, such as crossing steps and chairs.

On Friday, I still use the posture of endurance running. Relatively speaking, endurance running is safer and less oppressive to myself.

So in the back, your running difficulty should be reduced accordingly.

Carrying out the running plan, endurance running is the basic project, if you feel very tired even the most basic three kilometers.

That shows that your running foundation is not strong enough. At this time, you should do more endurance running events.

There are many benefits of this plan, such as a combination of work and rest, even if there is a little mistake, it will not cause knee and ankle injuries.

Another example is the change of environment and running speed, which will increase the heart rate and thus improve the fat burning effect.

At the same time, because of coordination and sprint practice, your running speed and level will also be significantly improved, which is the benefit of running in a planned way.

The results of the objective test of the 2021 judicial examination will be announced on October 25th.

According to the Ministry of Justice’s WeChat WeChat official account news, it is reported that the objective test results of the 2021 national unified legal professional qualification examination will be announced on October 25th, with a national qualified score of 180.

According to the spirit of the policy of the CPC Central Committee and the State Council on consolidating and expanding the achievements of poverty alleviation and effectively connecting with rural revitalization, the relaxation policy will continue to be implemented in the legal professional qualification examination in 2021, and the key counties for national rural revitalization will be included in the relaxation scope and given key support. The objective test scores are divided into three grades, and Xizang Autonomous Region scores 140 points. Tibet-related counties in Qinghai, Sichuan, Yunnan and Gansu provinces, four prefectures in southern Xinjiang, Liangshan Prefecture in Sichuan, Nujiang Prefecture in Yunnan and Linxia Prefecture in Gansu, as well as the national rural revitalization key help counties, relaxed the qualified score line to 150 points; Other relaxed local qualified scores are 160 points.

Candidates can check their scores from 0: 00 on October 25th through the website of the Ministry of Justice, WeChat WeChat official account of the Ministry of Justice, China PUFA Network and China PUFA WeChat WeChat official account, and log on to the website of the Ministry of Justice to download and print the notice of scores themselves.

Candidates who have passed the objective test in 2021 and those who have retained effective results in the objective test in 2020 should log on to the website of the Ministry of Justice from 0: 00 on October 25 to 24: 00 on October 29 to confirm their participation in the subjective test.

Those who confirm to take the subjective test can download and print the admission ticket on the website of the Ministry of Justice from November 16th to November 20th.

In 2021, the subjective examination of the national unified legal professional qualification examination will be computerized. If it is really difficult for the examinee to use the computer exam because of his body, age and other reasons, he can apply for using paper and pencil to answer the questions when confirming his registration for the subjective exam. If you choose to use the test paper in minority languages, the paper-and-pencil answering method will be implemented.

Due to the epidemic situation of COVID-19, the legal professional qualification examination in 2021 was postponed in Heilongjiang Province, Fujian Province and Yili Prefecture of Xinjiang Uygur Autonomous Region. Matters related to candidates’ participation in the 2021 legal professional qualification examination in Heilongjiang Province, Fujian Province and Yili Prefecture of Xinjiang Uygur Autonomous Region shall be announced separately by the judicial administrative organs of the provinces and autonomous regions where the examination area is located.

Candidates should abide by the provisions of the state and the location of the test area on the prevention and control of epidemic situation in COVID-19, and consciously cooperate with the prevention and control of epidemic situation such as self-health monitoring and providing relevant reports.

It is reported that in 2021, the subjective examination time of the national unified legal professional qualification examination is November 21, and the examination time is 240 minutes.

Panda Flower Flower has a ＂holiday＂ on New Year’s Eve. Visitors can book tickets for nearly 7 days while stocks last.

On February 2nd, chengdu research base of giant panda released the Spring Festival holiday tourism announcement, introducing the opening and closing time of the park and other related information.

First, the opening and closing time of the park

Morning ticket admission time: 8: 00-12: 00; Admission time for afternoon tickets: 12:00-16:30. Closing time: 17:30

(panda valley clearing time: 18:00).

Second, the ticket purchase instructions

All tourists must make an online real-name reservation and bring the original valid ID card filled in at the time of reservation. Older people aged 60 and above can avoid making an appointment and brush their original ID card to enter the park. Real-name registration system (one person, one ticket and one certificate) is adopted for ticket purchase, and one ticket is limited for each ID number. (On New Year’s Eve, that is, February 9, 2024, the park will be closed for one day)

Third, current limiting measures

Tickets can be reserved for nearly 7 days, and the number is limited. Please book in advance while stocks last.

Panda base: the daily limit is 60,000 (including free visitors), 30,000 in the morning and 30,000 in the afternoon. When the instantaneous carrying capacity of the park is 30,000 people, the ticket checking will be suspended, and the ticket checking will be restarted after the number of tourists drops.

Panda Valley: The daily limit is 16,000 (including free visitors), with 8,000 in the morning and 8,000 in the afternoon. When the instantaneous carrying capacity of the park is 0.5 million people, the ticket checking will be suspended and restarted after the number of tourists drops; The instantaneous maximum carrying capacity of the red panda ecological stocking area is 450 people. When the instantaneous number of tourists reaches this limit, visitors will be suspended from entering the area, and they need to wait in line before entering the area.

Fourth, the ticket purchase channel

Panda Base and Panda Valley have not authorized any third party to act as ticket agents. In order to ensure your smooth visit to the park and avoid economic losses, please book tickets for Panda Base through official WeChat WeChat official account or WeChat applet "chengdu research base of giant panda" and Panda Valley through official WeChat WeChat official account. The scenic spot is not responsible for the problems of tickets purchased through unofficial channels, such as being unable to enter the park and being unable to refund tickets.

V. Admission requirements

(1) All tourists who have successfully booked must bring their original ID cards to the park; Those who carry household registration books, passports, Taiwan compatriots’ certificates and relevant certificates for Hong Kong and Macao to and from the Mainland must show their relevant certificates for verification before entering the park; Those who forget or lose the above documents must show their other identification materials or photo evidence, and can enter the park only after verification. The witness card does not match and you can’t enter the park.

(2) In order to avoid waiting for a long time, please arrange your itinerary reasonably and enter the venue on time according to the time period specified in the morning and afternoon tickets.

Sixth, the traffic route

Panda base (address: No.1375, Panda Avenue, chenghua district, Chengdu): During the Spring Festival, motor vehicles are scheduled to pass around the south gate of the Panda base. Vehicles without successful reservation are prohibited from entering the restricted section of the scenic spot. Please pay attention to "Rong E" WeChat official account through WeChat in advance, or click "Visit and Buy Tickets"-"Panda Base Purchase Tickets"-"My"-"Advance Pass" on the official WeChat public of the Panda base to complete the pass reservation according to the system prompts. Please pay attention to Weibo, WeChat and WeChat official account of Chengdu traffic police official, or call the 962122 traffic control service hotline to know the road traffic management measures of Panda Base scenic spot in time. In addition, there are a large number of tourists at the south gate, so it is suggested that tourists who travel by public transport go to the west gate of the panda base to enter the park, which can shorten the queuing time.

Panda Valley (Address: No.408, Huanshan Tourist Road, Yutang Town, Dujiangyan City, Chengdu): self-driving search navigation destination "Panda Valley".

Official website of the scenic spot: http://www.panda.org.cn/.

Tourist consultation telephone number of Panda Base: 028-83510033

Panda Valley tourist consultation telephone: 028-87296600

Where can I buy textbooks for self-study exams？

The regulations of self-taught provinces are different, and the provincial policies shall prevail. Including the time, process, policy and entrance of registration are different, but the examination is unified throughout the country, and the academic qualifications are also available on the Internet. Where can I buy textbooks for self-study exams?On this issue, Xiaobian, the online self-study platform of China Education, will simply tell you about it.

Click to enter:If you have questions about the self-study exam, don’t know how to choose the examiner’s college and major, and don’t know the local policy of the self-study exam, click to learn now.

Candidates first go to the website of the examiner’s school to find out what course materials are needed. Then, according to the catalogue, candidates can buy textbooks and real questions from the local large bookstores or book cities. Candidates can also choose to buy them online. Online shopping is more convenient.

First of all, it is the most common and convenient way to buy self-taught textbooks online.

Through the Internet, students can easily search and purchase undergraduate teaching materials for self-taught examinations on major e-commerce platforms. Those well-known e-commerce platforms have sales channels for self-taught undergraduate teaching materials, and students can search for the corresponding teaching materials on the platform according to their own needs and place an order for purchase. Online shopping is not only convenient and fast, but also can enjoy some promotional discounts and preferential activities, saving the purchase cost.

Secondly, students can choose to go to the library to buy self-taught undergraduate textbooks or borrow related textbooks.

Many universities and public libraries have small-scale sales areas for students to buy self-taught textbooks. These textbooks are often screened and recommended, and the quality is guaranteed. In addition, students can choose to borrow textbooks for self-taught undergraduate courses in the library, which can effectively reduce the learning cost and improve the efficiency of self-study by using the learning environment of the library.

In addition, students can also choose to buy self-taught undergraduate textbooks from some large bookstores.

Large bookstores often have a relatively complete range of teaching materials and inventories, which can meet the needs of students with different professional contents. In addition, you can consult professional salespeople to get more study suggestions and recommended books when buying textbooks in bookstores, which is a good learning resource for self-taught students.

The above is related to the adult self-study exam, and candidates can use it as a reference, which is subject to the official announcement! Candidates want to get more information about the self-taught examination, such as the registration time, examination time, application conditions, preparation knowledge, related news, etc. Please pay attention to the online self-taught examination channel of China Education.

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If you have any questions about the self-study exam, don’t know how to choose the main examination institution and major, and don’t know the local policy of self-study exam, click to learn now > >

Recommended reading:

In April, 2024, all provinces registered for self-study exams in official website.

Summary of Registration Time and Entrance of Self-taught Exams in April 2024 by Provinces

Trapped in the hotel elevator for 40 minutes, six college entrance examination students missed the English exam.

On June 12th, the only elevator in the City 118 Hotel in Liangshan County was posted with the notice "Please take the escalator for elevator maintenance".

　　An application submitted by Xiao Zhang, a candidate who stayed in the hotel, for "no longer arranging accommodation with the school". Qilu Evening News Qilu point reporter Sun Fenghui photo　

　　Seeing that the college entrance examination time is coming, the candidates are trapped in the hotel elevator. This worrying scene happened in a hotel in Liangshan County, Jining City. At 2 o’clock in the afternoon of June 8, six college entrance examination candidates in Liangshan County were trapped for more than 40 minutes while taking the elevator in the City 118 Hotel, so they missed the English exam. How did it happen? How did the incident affect the candidates? What did the education department say? How did the hotel negotiate with the parents of the candidates? How did the hotel respond? Qilu Evening News A reporter from Qilu started an interview.

　　Qilu Evening News Qilu Yidian reporter Chu Siyu

　　11 minutes beyond the entry time.

　　6. Candidates are rejected.

　　Candidates told reporters that because their families live far away, on June 6, they checked in at the City 118 Hotel (Phoenix City Store in Liangshan County), which is about 800 meters away from the test center. Unexpectedly, before the last English test, they encountered an elevator failure. "On the afternoon of the 8th, due to the need to enter the venue 15 minutes in advance for the English exam, we took the hotel elevator downstairs at 14: 15, but we didn’t get out of the elevator until 14: 55. Because during this period, the elevator did not open after arriving at the first floor. " Less than that, at that time, in addition to their six candidates, there was also a takeaway from the US Mission.

　　Suddenly, the takeaway immediately pressed the emergency call button in the elevator, and the administrator in charge of hotel engineering maintenance still failed to open the elevator door within 10 minutes. Candidate Xiao Zhang said: "We also applied to the staff to dial 119, but the staff said it could be opened within 10 minutes, but it didn’t open within 10 minutes. Later, it was delayed until the exam began, and the elevator door was still not opened. When I got out of the elevator, the college entrance examination time was delayed. "

　　"At about 14: 20, Fang Tangping, the class teacher of Class 6, Grade 3, Liangshan Modern High School, saw the video uploaded by the candidate Xiao Zhang in the class QQ group, saying that six candidates were trapped in the elevator. The situation was urgent, so I asked Fang Tangping and two policemen to rush to the hotel involved." Huang Xiangyu, vice president of Liangshan Modern High School, said that there were four candidates staying in the hotel, and the remaining two candidates set out from home to take the English test together at the hotel.

　　After waiting anxiously for a long time, at 14: 27, the candidate Xiao Zhang called 110, hoping to open a green channel and escort the candidate to the test center in time.

　　At 14: 34, two policemen on duty and Fang Tangping from Liangshan County Public Security Bureau arrived at the hotel. At 14: 37, Huang Xiangyu, who was in the test center of Liangshan No.1 Middle School, called 119 for help. Thirteen minutes later, rescuers from Liangshan County Fire Brigade arrived at the hotel. At 14: 55, six trapped students were rescued from the elevator. One minute later, the examinee arrived at the test center by police car.

　　While the candidates were rescued, the staff of Liangshan County Recruitment Committee Office reported to the Municipal Recruitment Committee for the first time. Reply from the Municipal Recruitment Committee: Strictly implement the provisions of the college entrance examination, and six candidates are not allowed to enter the examination room after the prescribed entry time of 14: 45.

　　Six candidates were turned away because they exceeded the entrance time of the exam by 11 minutes, and accompanied by the team leader, they returned to the hotel to wait for the results.

　　If the candidate agrees to repeat the exam

　　The school will reduce some fees.

　　The reporter learned that among the six candidates who were trapped in the elevator, five were art candidates who studied broadcasting hosting or choreography, and one was a general culture candidate. Four of the art candidates have passed the professional course exam.

　　On June 9, accompanied by parents and teachers, six candidates went to Liangshan County Education and Sports Bureau and were told that they could not make up the exam. Candidates are less than saying, "professional courses have passed the score line, and you can go to the undergraduate course after taking an English test. You have worked hard for so long, so you missed it. What worries us more is whether the college entrance examination reform next year can be admitted to the university or not. " "At that time, my mood was very collapsed. Some students were crying at the entrance of the test center, and my heart was very uncomfortable." Candidate Xiao Zhang said.

　　Candidate Xiao Li said: "I feel that this may be a turning point that changes our lives. It turned out to be an upward turning point, and now it feels like being destroyed."

　　"My children have been studying for more than ten years, just for this exam. Because of the elevator failure, my child’s life has been delayed, and the hotel must give us an explanation. " Mr. Zhang, the parent of the candidate, said.

　　According to the reporter’s understanding, as early as May 29th, four candidates who stayed in the City 118 Hotel submitted an application to Liangshan Modern Senior High School that they would no longer arrange accommodation with the school. With the consent of the class teacher and the school, they stayed in the City 118 Hotel on their own under the arrangement of their parents. Regarding the experience of six candidates, Huang Xiangyu said that if the candidates agree to repeat one year, the school will reduce some fees according to the results of the college entrance examination. If you choose to continue to apply for the exam, the school can arrange experienced teachers to give one-on-one application guidance, and strive to let the children be admitted to the corresponding schools.

　　The hotel offered to pay 20 thousand each.

　　The two sides failed to reach an agreement.

　　On the afternoon of the 12th, the reporter rushed to the hotel and found that the only elevator had been posted with the notice of "Please take the escalator for elevator maintenance".

　　"On the afternoon of the 8th, we shut down the elevator and cut off the power supply. At present, the hotel has also stayed in many candidates, and the elevator will not run until the cause of the failure is determined. " Fang Yameng, the legal representative of City 118 Hotel (Phoenix City Store in Liangshan County), said that six candidates had an accident at the hotel, and they will definitely not escape the responsibility. They are currently mediating with the parents of six candidates.

　　"According to the cost of the candidates’ re-reading in school and the art test, we proposed a compensation of 20,000 yuan per person, but it was rejected. The appeal made by parents is 200,000 compensation per person, which is really unreasonable for us. " Fang Yameng said that the hotel will do its best to meet the financial compensation reasonably demanded by parents. If the two sides can’t reach a settlement, he prefers to solve the problem through judicial channels.

　　Regarding the problem that the elevator broke down and the car door could not be opened, the county market supervision bureau immediately ordered the hotel elevator to stop using, and investigated and collected evidence from the manufacturer, installation unit and maintenance. "After investigation, the elevator manufacturer is Lida Boshi (Suzhou) Co., Ltd., and the elevator installation company is Heze Bojie Elevator Co., Ltd. The elevator installation date is September 12, 2018, and it has passed the inspection of Jining Branch of the Provincial Special Inspection Institute." Sun Yinliang, deputy director of Liangshan County Market Supervision Administration, told the reporter that during the normal maintenance period, the latest maintenance of the elevator was June 1, 2019. In order to find out the cause of elevator failure, elevator manufacturers and professional testing institutions have been coordinated to come to the hotel for testing.

　　"This elevator failure was accidental. After the incident, we ran the test again and found no problems. Due to the narrow elevator space, it was initially suspected that the passenger accidentally touched the elevator door lock sensor. After the door lock was disconnected, the elevator brake guarantee started and the elevator stopped. " Jin Feng, manager of Shandong Heze Bojie Elevator Co., Ltd. said that the specific cause of the elevator failure needs further testing by the factory staff. The reporter learned that on the morning of the 13th, elevator manufacturers and professional elevator inspection agencies will arrive at the hotel involved.

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