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A good film has an appointment | Watch "Last Christmas" by Long Ma and Yang Ziqiong, and it will be cool in a summer.


Last Christmas,

I gave you my heart.

But the next day,

You sent it away.

— — 《Last Christmas》


Special feature of 1905 film network This well-known English song "Last Christmas" was sung by Wei Meng Band and has been covered by many domestic and foreign singers since it came out in 1984. This week’s film "Last Christmas" was adapted from this song.

Last Christmas

Director:Paul Feig

playwrightEmma thompson/burini Cummings/greg wise

star; act the leading roleEmilia Clarke/Henry Golding/Yang Ziqiong/emma thompson/Rebecca Root

typeComedy/love

Producer country/regionBritain/America


First, from the cool and handsome "Dragon Mom" to the sweet Kate


In the film Last Christmas, Emilia Clarke, the heroine, dressed in an elf costume, changed her old image and sang "Jingle Bells" for the audience, making her sweet off the charts!



When he was three or four years old, Emilia Clarke came to the theater with his father by chance, and he was deeply fascinated by drama from then on. When she was ten years old, she had an interview with a film crew. Although she was unsuccessful, she failed to extinguish her enthusiasm for acting.


Emilia Clarke photos


When she auditioned for an American TV series, she amused the general manager with an impromptu dance and was lucky enough to get the qualification to participate in Game of Thrones. Emilia Clarke played the role of "Dragon Mom" in the film, and the cool and handsome image left a deep impression on the audience.


Game of Thrones


The wonderful performance in Game of Thrones made Emilia Clarke an instant hit and made her a popular actress. During the filming of Game of Thrones, I participated in many films, such as, and so on.


Second, from classic songs to a movie


Emma thompson, the initiator of the movie Last Christmas, decided to attach a new meaning to the lyrics "Last Christmas, I gave you my sincere heart".


Emma thompson photos


Because the original lyrics are about the story of lovelorn love, the first problem that emma thompson encountered was how to change from a lovelorn single to a movie that resonates with the public and has temperature.


Last Christmas


Emma thompson discovered that the original composer had worked in a homeless shelter anonymously when he was doing the data inversion. Moreover, george michael’s wham band donated all the royalties of this song to Ethiopia for famine relief.


Photo of Wittmann Band (george michael on the left)


George michael, the original composer, inspired emma thompson by these acts of kindness full of great love. She decided to express a great love that everyone is equal in this story, and skillfully attached a new meaning to the lyrics of "Last Christmas, I gave you my sincere heart".


Stills of Last Christmas


Third, from martial arts professionals to comedians


In creation, in order to express that people with different cultural backgrounds can celebrate the same festival, emma thompson created a very contrasting role — — Asian boss who runs a Christmas decoration shop. In emma thompson’s mind, Yang Ziqiong is the best person to play this role.


Stills of Last Christmas


Yang Ziqiong has left many dashing images on the screen, such as Yu Xiulian, her opponent in the movie, and bond girl, the representative of Hollywood.


Yang Ziqiong in Crouching Tiger, Hidden Dragon, 007: Empire of Tomorrow


In fact, when he first learned that he was going to star in a comedy, Yang Ziqiong refused. After all, he has always created a cool and handsome image in front of the audience for many years. But when she learned that the screenwriter of the film was her favorite actor emma thompson, she suddenly became interested in the film, because she believed that emma thompson could create a real and suitable role for her.


Stills of Last Christmas


This week’s "A Good Film with a Date" will take you into "Last Christmas" and start a wonderful love in a brisk song.


This program is live.


In this Saturday’s edition of CCTV-6 movie channel "A Good Movie with a Date", the presenter will take you into the movie "Last Christmas". In the Sunday Film Review, director Yang Chao and actors will continue to explain the success of this original film for you.


Film review site


Promotion version site


CCTV-6 movie channel "Good film has a date"


Sunday, July 10th

13:38 Last Christmas

15:12 Sunday Film Review Edition


China has become the world’s largest "lighthouse factory", covering industries and expanding regions.

Our reporter Tan Zhijuan reports from Beijing.

Recently, the World Economic Forum (WEF) announced the latest list of "lighthouse factories", adding 21 manufacturing "lighthouse factories". These new factories come from China, German, Indian, Saudi Arabia, South Korea, Thailand, Turkey and the United States, and 12 of them are located in China, accounting for more than half.

In the industry’s view, "Lighthouse Factory" is called "the most advanced factory in the world" and represents the top intelligent manufacturing capability in the industrial field. "Lighthouse Factory" is to realize the full automation and accuracy of the production process by means of digitalization, networking and intelligence, and using advanced artificial intelligence large model technology.

According to the data, since 2018, WEF has published 11 batches of global "lighthouse factories" with a total of 153, including 62 "lighthouse factories" in China, which is the country with the largest number of "lighthouse factories" in the world.

In this regard, Liu Chen, a researcher at China Bank Research Institute, told the reporter of China Business News: "The digitalization of domestic manufacturing industry is accelerating, and the’ lighthouse factory’ covers industries and regions and continues to expand."

In Liu Chen’s view, "In the era of Industry 4.0, the manufacturing industry is accelerating towards high-end, intelligent and green, and new quality productivity is constantly cultivated and developed. The’ Lighthouse Factory’ comprehensively adopts new technologies of the fourth industrial revolution, such as industrial Internet, cloud computing, big data, 5G and digital twinning, and promotes all-round changes in product research and development, production process, quality control management, business model and after-sales service, which has become an important example of high-quality development of manufacturing industry. "

WEF also said that with the rapid development of technology, the escalation of geopolitical tensions and the acceleration of climate change, the weak links in the global supply chain have been exposed, and these enterprises hope to use advanced technologies and innovative methods to improve production efficiency and sustainable management.

Jiangsu has the largest number of "lighthouse factories"

Liu Chen introduced that, first of all, from the perspective of industry distribution, at present, domestic "lighthouse factories" are widely distributed in electronic manufacturing, household appliances, consumer goods, automobiles and other fields, involving traditional manufacturing and emerging industries. At the same time, with the continuous expansion of industry segmentation, the new direction of future development of manufacturing industry is constantly emerging.

In this regard, Liu Chen cited, for example, Longji Green Energy Jiaxing Factory became the first "lighthouse factory" in the global photovoltaic industry, and developed and implemented more than 30 digital use cases, which solved the problem of efficiency improvement in the photovoltaic industry under super-large scale.

Secondly, in terms of regional distribution, domestic "lighthouse factories" are distributed in 18 provinces (autonomous regions and municipalities), among which Jiangsu is the province with the largest number of "lighthouse factories", totaling 12, and Guangdong ranks second with 7.

Liu Chen pointed out that on the whole, "lighthouse factories" are still mainly concentrated in areas with high economic level and strong manufacturing base, and the pattern of "strong in the east and weak in the west" is more obvious. However, in this new list, China Resources Building Materials Technology in Guangxi and Johnson & Johnson Xi ‘an Factory in Shaanxi have become the first local "lighthouse factories", which indicates that the digital transformation of the industry is actively promoted and the high-end technology of foreign-funded enterprises is driven, which is expected to promote the accelerated development of relatively backward areas.

Finally, from the perspective of factory scale, Lighthouse Factory covers most large-scale manufacturing factories and value chains, and large, medium and small-scale enterprises can accelerate their breakthroughs through Industry 4.0 technology and realize high-end intelligence.

Leading the new trend of digital transformation of manufacturing industry to form continuously.

"As the representative of the highest level of intelligence and digitalization in the global manufacturing field,’ Lighthouse Factory’ leads the new trend of digital transformation of manufacturing industry." Liu Chen told reporters.

In Liu Chen’s view, the first is to accelerate the sustained release of new manufacturing capacity. "Lighthouse Factory" combines advanced digital tools with flexible production system, and realizes product quality improvement, production efficiency improvement, innovation mode change, and the toughness of industrial chain supply chain through the application of new technologies such as digital shift performance management system, automatic feeding system, machine vision-driven production cycle and line change optimization system, and digital twins combined with intelligent analysis.

According to McKinsey data, the productivity of "Lighthouse Factory" has increased by more than 2.5 times on average, the profit rate has increased by 8%-13%, and the operating indicators have increased by 50%-60%.

The second is to speed up the construction of an end-to-end user-oriented model. Of the five new "end-to-end lighthouses", three were selected in China.

According to reports, the "end-to-end lighthouse factory" refers to the realization of end-to-end digitalization and intelligence in the supply chain, products and services, connecting user needs with the entire intelligent manufacturing system, allowing users to participate in product design, research and development, manufacturing, logistics and distribution, iterative upgrading and other links, with "user-driven" as the core driving force for enterprises to provide product solutions.

The third is to accelerate the formation of a sustainable enterprise production model. In 2021, WEF added the selection of "Lighthouse for Sustainable Development", and screened out outstanding exemplary enterprises that can achieve efficient energy utilization and ecological sustainability. Through the intelligent energy management and control system to provide accurate real-time energy consumption optimization scheme, the energy consumption of "lighthouse factories" in various fields in China has generally decreased significantly. This time, two factories in China have been selected as "sustainable lighthouses" to achieve a good balance between business development and energy conservation and emission reduction.

Kiva Allgood, head of WEF Advanced Manufacturing and Supply Chain Center, also said, "The global lighthouse network has proved the powerful power of digital transformation with practical actions. As pioneers, lighthouse enterprises are bringing unprecedented influence to global development. They use their huge community network to strategically explore and innovate, and create a new era of transformational change and lasting change while building a sustainable future. "

The Central Economic Work Conference held from December 11th to 12th pointed out that scientific and technological innovation should lead the construction of modern industrial system. We must vigorously promote new industrialization, develop the digital economy, and accelerate the development of artificial intelligence. Create a number of strategic emerging industries such as bio-manufacturing, commercial aerospace and low-altitude economy, open up new tracks for future industries such as quantum and life sciences, widely apply digital intelligence technology and green technology, and accelerate the transformation and upgrading of traditional industries.

In this regard, Liu Chen believes that "more lighthouse-type leading enterprises should be cultivated in the future to accelerate the formation of new quality productivity in manufacturing."

"On the one hand, strengthen the demonstration and leading role of enterprises selected as’ Lighthouse Factory’, encourage’ Lighthouse Factory’ to export technology and help factories with foundation and willingness to carry out targeted transformation and upgrading; Introduce and cultivate the industry Internet platform, provide remote maintenance, fault prediction, performance optimization and other services for user enterprises in the industrial chain, and help the digital transformation of SMEs; On the other hand, based on the region’s own industrial advantages, strengthen the supporting capacity of digital infrastructure, carry out factory scene innovations such as digital design, intelligent production, green manufacturing and lean management, encourage deep integration of production and education, and promote enterprises and universities to jointly establish intelligent manufacturing application-oriented talent training bases to create a good ecology for cultivating’ lighthouse factories’ in various regions. " Liu Chen said.

(Editor: Meng Qingwei Proofreading: Zhai Jun)

Reporting/feedback

China successfully developed the world’s first ultraviolet super-resolution lithography equipment with the highest resolution.

China successfully developed the world's first ultraviolet super-resolution lithography equipment with the highest resolution.

  Yong Yang (left), deputy chief designer of Super-resolution Lithography Equipment Project of Institute of Optoelectronics, Chinese Academy of Sciences, introduces the successfully developed equipment. Sun zifa

  Zhongxin. com, Chengdu, November 29th (Reporter Sun Zifa) — — The super-resolution lithography equipment project passed the acceptance test in Chengdu on the 29th. As one of the important achievements of the project, China scientists have successfully developed the world’s first ultra-resolution ultraviolet (i.e. 22nm @ 365nm) lithography equipment with the highest resolution, and formed a brand-new nano-optical lithography process route with completely independent intellectual property rights.

  Researcher Luo Xiangang, director of the Institute of Optoelectronics of the Chinese Academy of Sciences and chief scientist of the super-resolution lithography equipment project, said that in 2012, the institute undertook the development task of super-resolution lithography equipment, a major national scientific research equipment project. After nearly seven years of hard work, without foreign mature experience to learn from, the project team broke through key technologies such as high uniformity lighting, super-resolution lithography lens, nano-resolution focusing and gap measurement, and ultra-precision, multi-degree-of-freedom stage and control. The development of the first UV super-resolution lithography equipment with the highest resolution in the world is completed. It uses a light source with a wavelength of 365 nm, and the maximum line width resolution of a single exposure reaches 22 nm (about 1/17 exposure wavelength). On this basis, the project team also combined with the supporting processes such as high aspect ratio etching and multiple patterns developed by the super-resolution lithography equipment project to realize the processing of feature size patterns below 10 nanometers.

  The first ultra-violet super-resolution lithography equipment with the highest resolution in this world is developed based on surface plasmon super-diffraction, which breaks the traditional route pattern that the resolution of traditional optical lithography is limited by the wavelength of light source and the numerical aperture of lens, and forms a brand-new technical route from principle, equipment to process, with completely independent intellectual property rights, and provides manufacturing tools for the leap-forward development of revolutionary strategic fields such as metamaterials/hypersurfaces, third-generation optical devices and generalized chips.

  Acceptance experts believe that all technical indicators of the super-resolution lithography equipment successfully developed by Zhongke Optoelectronics meet or exceed the assessment indicators specified in the implementation plan, and the key technical indicators have reached the international leading level in the field of super-resolution imaging lithography. In principle, the project breaks through the diffraction limit of resolution, establishes a new research and development route of high-resolution and large-area nano-lithography equipment, bypasses the technical intellectual property barrier of foreign high-resolution lithography equipment, realizes the innovation of China’s technological source, and develops super-resolution lithography equipment with independent intellectual property rights and controllable technology, which is also the first ultra-violet super-resolution lithography equipment with the highest resolution in the world.

  At the same time, a series of nano-functional devices, including large-aperture thin film mirror, superconducting nanowire single photon detector, Cherenkov radiation device, biochemical sensor chip, super-surface imaging device, etc., have been prepared by using the successfully developed super-resolution lithography equipment, which verifies the processing ability of the nano-functional devices of the equipment and has reached the practical level.

  The super-resolution lithography equipment project of Zhongke Optoelectronics Institute has published 68 papers, and at present, it has been authorized 47 national invention patents and 4 international patents, and has trained a super-resolution lithography technology and equipment research and development team. Luo Xiangang said that the Institute of Optoelectronics of the Chinese Academy of Sciences will further increase the research and development, popularization and application of functional diversification of super-resolution lithography equipment to promote the development of related fields in the country.

@ Everyone: The new rules are coming in March! These changes affect life, you know!

  Xinhuanet Beijing, February 27th (Reporter Lu Junyu) From March, a number of new laws and regulations will be formally implemented, which will affect our lives.

  New national regulations

  A 0.1% service charge will be charged if Alipay credit card repays more than 2,000 yuan.

  The feast of free credit card repayment is gradually shrinking. After the full payment of credit card repayment by WeChat, Alipay will also cancel the policy of free credit card repayment. On February 21st, Weibo, the official Alipay, issued an announcement on "Adjustment of Alipay Credit Card Repayment Service Rules". According to the announcement, starting from March 26, 2019, when individual users use the "credit card repayment" function of Alipay client, Alipay will charge 0.1% service fee for the part exceeding the free quota of 2,000 yuan.

  Perfecting the Patent Agency System, Optimizing the Business Environment and Implementing the New Patent Agency Regulations

  The revised Patent Agency Regulations will come into force on March 1, 2019. According to the spirit of "minimizing the government’s direct domination of market resources, minimizing the government’s direct intervention in market activities, and freeing micro-subjects", this revision canceled two administrative approvals, optimized two administrative approvals, and relaxed the access conditions for patent agents and agencies.

  — — Cancel the provincial preliminary examination of the establishment and approval of the agency; Relax the organizational form requirements of the agency; Simplify the examination registration conditions, cancel the requirements of applying for agency qualification, such as having work experience; Cancel unnecessary proof materials.

  — — The management department shall take random checks to inspect and supervise the practice activities of agencies and agents, and announce the inspection and handling results to the public; Support innovation and encourage agencies and agents to provide agency assistance services for small and micro enterprises and vulnerable groups; Improve the practice norms and require agencies to establish and improve the conflict of interest review system; Improve the legal responsibility of illegal acts of agencies and agents.

  — — The administrative department shall strengthen the release of public information on patent agency, and provide inquiry service for the public to understand the operation of the agency and the practice of the agent; The filing and approval of agents and agencies are all realized through one network.

  Reduce the burden on 20 million patientsThe first batch of 21 drugs with rare diseases will be subject to VAT at a reduced rate of 3%.

  On February 11th, the executive meeting of the State Council deployed measures to strengthen early diagnosis and treatment of cancer and ensure drug use, and decided to give value-added tax concessions to 21 drugs with rare diseases. The meeting pointed out that it is necessary to ensure that more than 20 million patients with rare diseases use drugs. From March 1st, for the first batch of 21 medicines with rare diseases and 4 APIs, VAT will be levied at a reduced rate of 3% for the import link with reference to anticancer drugs, and at home, VAT can be levied at a simple rate of 3%.

  Measures for the administration of state-level cultural and ecological protection zones were promulgated.

  Recently, the Ministry of Culture and Tourism issued the Measures for the Administration of National Cultural and Ecological Protected Areas, which will be officially implemented on March 1, 2019.

  At present, the Ministry of Culture and Tourism has approved the establishment of 21 national-level cultural and ecological protection experimental zones, and 146 provincial-level cultural and ecological protection zones with distinctive characteristics have also been established in various provinces (autonomous regions and municipalities).

  The "Measures" stipulate that to declare a national-level cultural and ecological protection zone, it is necessary to have a good foundation for regional overall protection of cultural ecology, and it should be implemented in this province (autonomous region, city) for more than two years, with obvious results; After the establishment of the national cultural and ecological protection zone, the overall plan will no longer be approved and implemented by the Ministry of Culture and Tourism, but will be reviewed by the provincial cultural authorities, submitted to the provincial people’s government for deliberation and approval, promulgated and implemented, and reported to the Ministry of Culture and Tourism for the record; Three years after the implementation of the master plan, the provincial cultural authorities may apply to the Ministry of Culture and Tourism for organization and acceptance. Those who pass the acceptance will be officially announced as national cultural and ecological protection zones and awarded.  

  The Ministry of Civil Affairs has formulated the Measures for the Implementation of the "Tomorrow Plan for Orphans’ Medical Rehabilitation"  

  It is reported that in order to provide disabled orphans with better medical rehabilitation and other services, the Ministry of Civil Affairs has recently formulated the "Implementation Measures for the" Orphan Medical Rehabilitation Tomorrow Plan "project, which will be implemented on March 1, 2019. The "Measures" have expanded the scope of benefiting orphans and the scope of financial support.  

  Ministry of Transport: The minimum protective perimeter of the bus driving area is 1.6m.

  Recently, the Ministry of Transport issued the industry standard "Technical Requirements for Special Safety Facilities for Urban Public Steam Trams", which specifically stipulated the technical requirements for protective isolation facilities in the driving area of urban public steam trams. The standard will be officially implemented on March 1, 2019.

  This standard improves the technical level of physical defense by standardizing the technical requirements of protective isolation facilities in driving areas, and protects drivers from direct attacks by illegal passengers, who cannot directly touch the steering wheel. In addition to strengthening physical defense, it is necessary to improve passengers’ safety awareness, strengthen the protection of drivers’ laws and regulations, and improve drivers’ emergency response ability to protect urban bus and tram drivers from intrusion.

  New local regulations  

  Since March 1, female workers in Shandong have added these holiday benefits.

  The Measures for Labor Protection of Female Workers in Shandong Province shall come into force on March 1, 2019. It is reported that on the basis of the protection of pregnancy, childbirth and lactation stipulated by the state, the "Measures" creatively increased the protection measures for menstruation, pregnancy and perimenopausal period.

  From March 1st, Sichuan urban workers’ medical insurance funds can be shared with their families.

  The Sichuan Provincial Medical Insurance Bureau, the Sichuan Provincial Department of Human Resources and Social Security, the Sichuan Provincial Department of Finance and the Sichuan Provincial Health and Wellness Committee jointly issued the Notice on Improving the Relevant Policies for the Use of Personal Accounts of Basic Medical Insurance for Urban Employees, and decided that the payment scope of personal accounts of basic medical insurance for urban employees will be expanded from March 1, which can be used to pay for a series of medical expenses for employees themselves, their spouses, parents and children of both husband and wife.

  It is understood that the adjustment includes two aspects. On the one hand, on the basis of the original payment scope, the personal account funds can be expanded to pay the following expenses for the employees themselves, their spouses, parents and children of both husband and wife:

  First, the medical service expenses that need to be borne by individuals, such as general outpatient service (including registration), outpatient special diseases (including designated pharmacies), hospitalization, health check-up, unplanned immunization, remote diagnosis and treatment, and family doctor contract service.

  The second is to buy drugs, medical devices, medical consumables, auxiliary devices and other expenses related to disease treatment and medical rehabilitation in designated retail pharmacies in the province.

  Third, in the overall planning area, pay the social insurance expenses related to medical security, such as basic medical insurance for urban and rural residents, basic medical insurance for employees with flexible employment, supplementary medical insurance, serious and serious illness insurance, long-term care insurance and so on.

  Zhejiang issued the special sign of "running at most once", which was officially implemented on March 1.

  From March 1st, Zhejiang will use the unified "run at most once" special signs in the whole province, ranging from background walls and information desks to employee badges and envelopes. The work specifications provide the basic graphics of the use places of the "run at most once" special signs, totaling 16 situations. The implementation of work norms will be conducive to the unified standardization of signs and their use, facilitate the people and enterprises to do things across regions, and further enhance the sense of reform of the people and enterprises.

Car complaints in November: Toyota accounted for more than half, BYD is still an old problem.

In November, the car complaint list was released, and several brands showed some "outstanding" performances. Toyota has six models on the list, including Camry, Lei Ling, Corolla, Reiz, Crown and RAV4 Rongfang; BYD Song PLUS New Energy was once again complained about the old problem of forced start of the engine in pure electric mode; In addition, Tucki P7 suffered a large-scale complaint because its assisted driving function was inconsistent with the manufacturer’s propaganda, and it also became the first new power vehicle in the top ten complaints list.

Toyota is also a frequent visitor on the complaint list in recent months. In November, there were still six Toyota models on the list, and the main problems reflected were similar to those before. It seems that the manufacturers have not properly solved them. The main problems include the aging and cracking of the instrument panels of Reiz and Crown, and the lack of spare parts. The complaints of other cars mainly focus on the stuck, closed and unusable Carplay.

In addition, GAC Toyota Lei Ling encountered a large-scale complaint in November, and the problem was that the engine particulate trap was blocked. According to the feedback from the owner of the complaint, the fuel consumption of the vehicle increased sharply after the particulate trap of Toyota Leiling twin-engine was blocked, even more than that of ordinary fuel vehicles, but the manufacturer has not provided a solution so far.

BYD Song PLUS new energy is still an old problem of "stealing oil", and the engine starts itself in EV mode. This makes the owner feel hurt. A car owner’s complaint is very representative: 1. Engine maintenance mileage will increase uncontrollably! Oil consumption and maintenance costs have also increased. 2. BYD’s fuel tank exhaust is not environmentally friendly, but the equipment defects make consumers pay for burning gasoline. Whose cost is it? 3. In pure electric mode, starting the engine without the owner’s consent is likely to cause engine failure in complex situations, such as wading in the pure electric state, which will increase the risk of water ingress. 4. Seriously deceive consumers. Before buying a car, its propaganda can be driven by pure electricity, and it does not depend on the engine at all, which is inconsistent with reality. 5. Serious infringement, not telling the owner, secretly OTA, secretly starting the engine, ignoring the regulations. 6. If the consumer sleeps in the car in the pure electric (EV) mode, the engine automatically starts to produce carbon monoxide, causing casualties, which has great safety hazards.

Tucki P7 caused the owner’s complaint because the official publicized that Tucki P7E version model XPILOT3.0 supported upgrading to XPILOT4.0 service. However, later, all Tucki models G6, G9, P7i and other basic PRO models included related software services, and their functions were better than the old P7 models. Car owners believe that Xpeng Motors is suspected of false propaganda and should compensate the old users for their losses.

Swimming tips can be learned in five minutes.

Many people want to lose weight by swimming. According to research, the energy consumed by exercising in water can be 20 times higher than that consumed by exercising on land, so more and more fat people have joined this sport. But there are many beginners who can’t swim. In fact, there are many swimming skills. After learning these skills, it is no longer difficult to learn how to swim.

Swimming skills

1. Breathe

Breathing in water is mainly divided into holding your breath and exhaling. If you master how to hold your breath and exhale properly, you will not be afraid of flooding. Inhale, lower your head, swing your arm when exhaling, then stroke your hand forward. When kicking, jump out of the water, inhale, and then lower your head. Cycle back and forth.

The pressure of water is obviously higher than that in air. It is definitely much more difficult to hold your breath and exhale in water than on land, so beginners should practice the basic essentials of holding your breath and exhale on land first, and then practice in water. Don’t inhale and spit it out immediately. You can try to get familiar with holding your breath.

2, rhythmic breathing

What is rhythmic breathing? In fact, it is the so-called regular and rhythmic breathing, without frequent or slow breathing.

Exhale through the mouth (nose) in the water, in addition to paying attention to the rhythm, you can cooperate with the action of pressing water with your hands. In the teaching of children, because there is often a problem of not standing at the bottom of the pool, the guidance of rhythmic breathing is more important, and coaches can regard breathing as the initial stage of ventilation. (Coordination action: 1. Keep your hands straight and merge, sink and exhale. 2. Press your hands to both sides to let your head rise and inhale.)

3. Balance

To make the center of gravity of the human body coincide with the floating center, we must first make people in a straight line, which is called the longitudinal axis of the human body. The head, shoulders, chest, waist, hips, legs and feet should be on the longitudinal axis of the human body, and when the arms are stretched forward, they should also be on the longitudinal axis of the human body; Secondly, press the chest to make the floating heart move backwards.

Pressing the chest is like an invisible hand pressing down on the back of the chest. In fact, it keeps the chest down to keep a certain pressure on the water. At the same time, the human body is a straight line, just like a seesaw, one end of the straight line-the chest is down, and the fulcrum is between the chest and abdomen, so the hips and legs at the other end will float up. Also, stretching your arms forward can move the center of gravity forward moderately. In this way, the body can be balanced and streamlined.

4. Relax

Relaxation in swimming is to minimize exertion under the premise of moderate tension or moderate exertion. So how to determine this degree? To find out this degree, you must first know how to exert yourself.

There are two kinds of human exertion, one is static. This kind of force will not change the shape; The other is motivation. This kind of force will cause the body to change. For example, weightlifters use power in the process of lifting barbells, while static force is used to keep the posture of lifting barbells; And the weight of the barbell is the degree of exertion. So this degree is the minimum force to maintain a certain body posture.

How to practice swimming, how long to practice and how far to swim.

(Circle cards have been added here, please go to today’s headline client to check)

Now more and more swimmers come to the swimming pool to exercise, and you can see many people doing fitness exercises at different time periods every day. Some people exercise in the morning, some at noon and some at night. As for when is the best time to do fitness exercise in a day? This has always been a controversial topic, and today Xiaobian will talk to you about this topic.

When is the best time to swim in a day?

  • Exercise in the morningWhen people wake up in the morning, they have consumed almost all the food they ate last night. At this time, the human body is in a state of hypoglycemia and there is not much glycogen in the body. At this time, fitness exercise (aerobic exercise) will use more fat to supply energy to the body, and the weight loss effect will be better.
  • Exercise after lunch breakSome people like to exercise after lunch break at noon, because at this time the human body eats and rests (breakfast, lunch and lunch break. ) The time when the muscle speed, strength and endurance of the human body are in a relatively optimal state, if you exercise during this time, especially the fitness crowd who gain muscle and weight, you will get better fitness effect.
  • Exercise after workAnd some people like to go to the gym to exercise after work, which is about 6 o’clock in the evening. Because this will help to relieve the pressure of work in a day and relax the mood better.
  • Exercise at nightSome people like to do fitness exercises at night, because at this time, the flexibility and flexibility of the muscles and joints of the human body are the best. Then rest for 1-2 hours after exercise, and then go to sleep, you will feel that the quality of sleep is very high and it is easy to fall asleep.

All the above studies show that swimming can increase bone density and prevent bone loss and osteoporosis, which is of great practical significance for improving the health level of the elderly.

So, when is the best time to do swimming exercise in a day? In fact, there is a good way to verify whether the time of one day’s exercise is the best. If you feel full of energy, good appetite, good sleep quality and quiet pulse after a period of exercise, the number of beats per minute is almost the same as before or slows down. This shows that your current amount of exercise and the timing of exercise are very suitable. On the other hand, if you often feel sleepy and sleep badly after a period of exercise, get up early to measure your pulse, and the number of beats per minute is more than 6 times than before, which shows that you exercise too much or choose the wrong time for exercise.

In fact, when the daily fitness exercise is arranged, it still depends on the individual’s specific work and life time. However, it is best to arrange the time of fitness exercise at the same time. If there are no special circumstances, don’t change it casually. Because the fixed time of fitness exercise every day can make you have the desire to exercise and develop good exercise habits, which is more conducive to the conditioned reflex of the internal organs of the body, so that people can quickly enter the state of exercise, provide enough energy for fitness exercise and achieve better fitness results.

2/ How many meters can I swim at a time to achieve the best weight loss effect?

Swimming is a whole-body exercise, which can not only lose weight, but also keep your tall and straight posture, so that you can easily shape your S-shape. When swimming, people’s metabolism is very fast, which can consume 1100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water. So how many meters can swimming last to effectively shape your body?

  • How long will it take to lose weight by swimming?Swimming lasts more than 20 minutes. If you just swim in the water, no matter how long you soak, it will have no effect.

  • The best time to lose weight by swimmingIn addition, don’t swim too long. Soaking in the water for a long time is very harmful to the skin. And if you don’t move in the water, it is easy for your joints to be stimulated by cold, and your body resistance will drop, which is not conducive to fitness.

  • The best heart rate for swimming to lose weightGo all out to keep the heart rate at about 80% of the maximum heart rate when swimming. In order to ensure this standard, count how many times the pulse jumps in 6 seconds every swimming period, followed by a 0 is the heart rate of 1 minute. Paying attention to your own data is one of the main factors to motivate yourself.

Swimming to lose weight, combining speed and speed is effective. However, for most people, it is difficult to swim fast in the whole course, so we might as well swim slowly and then quickly, and then swim slowly and then quickly, in this way to improve the sports effect.

According to the convention, experts suggest that the length of each swimming exercise for healthy people under the age of 35 should be 2000~2500 meters; People aged 35 to 50 should swim at a distance of 1,500 to 1,800 meters at a time; Older people over 50 years old should choose 1,000 ~ 1,200 meters according to their physical condition, and they should swim 2~3 times a week. If they persist for 3 months, they will definitely have a good slimming effect. Interesting and easy-to-understand ways to lose weight in swimming Using kick boards, kick boards, paddles, flippers and other water swimming tools will not only help burn more calories, but also exercise the muscles of limbs, and at the same time increase swimmers’ interest in swimming.

In order to avoid injury during swimming, remember to do some warm-up and stretching exercises before entering the water.

Sinan, Guizhou: Primary medical care improves quality and efficiency. The masses have good "medical support" at their doorstep.

"Reach up slowly, shake hands hard, and keep exercising like this, which will help you recover." Wu Yunfeng, a Chinese medicine acupuncturist, is giving rehabilitation guidance to patients in Shagou Branch of Yingwuxi Town Health Center in Sinan County. Here, there is an endless stream of patients who come to see a doctor and have an infusion check.

Shagou Branch of Parrot Creek Health Center newly put into use this year. Photo by Sun Lei

In recent years, Sinan County has taken "improving ability, providing excellent service, strengthening medical treatment and ensuring health" as the starting point, and built, reformed and upgraded many primary medical and health institutions by means of improving medical level, health education, complete infrastructure and policy implementation guarantee, continuously strengthened the construction of primary medical and health services, and made efforts to solve the problems of "it is difficult to see a doctor" for the masses, so that the people can get medical treatment at "home" with more security.

As a newly put into operation this year, Shagou Branch of Yingwuxi Town Health Center has provided great convenience to the surrounding people. Tian Weigao, a villager with chronic diseases in Taxi Village, used to go to Yingwu Town Health Center for treatment every few days. Because of his old age, he was physically and mentally exhausted from the commute.

"My hand is an old problem. It used to be troublesome to go to the town. It was a long journey and delayed time. It was not convenient to take a car when I was old. Now it’s okay. It’s convenient to come to Shagou, and it saves a lot of trouble. Doctors in hospitals are also familiar with it." Tian Weigao, who has just finished rehabilitation training, is very satisfied.

Experts from Sinan County People’s Hospital went to Tingziba Health Center to carry out technical training. Photo by Yang Yongfeng

After Shagou Branch was put into use, Yingwu Town Health Center sent a number of key doctors and nurses to the branch for consultation, and opened many departments such as outpatient service, hospitalization and traditional Chinese medicine physiotherapy, which could meet the diverse needs of the masses.

It is understood that the Shagou area where Shagou Branch is located has a large permanent population and is relatively concentrated, and the local people have a great demand for medical treatment. In order to solve the problem of villagers’ medical treatment, this year, the health department of Sinan County, in combination with the actual situation, allocated medical resources and made great efforts to promote the Yingwuxi Town Health Center to open a branch to the village, which can achieve more than 15,000 people in 15 surrounding villages to seek medical treatment nearby. At the same time, in addition to routine treatment, Shagou Branch has also carried out physical therapy projects such as cupping, acupuncture and moxibustion in traditional Chinese medicine, equipped with inspection equipment such as B-ultrasound machine and electrocardiogram machine. Through system networking, people can have an examination in the morning and get results in the afternoon, so that people can not only "have" but also "excellent" medical treatment at their doorstep.

The doctor of Tingziba Town Health Center diagnosed the patient’s condition. Photo by Yang Yongfeng

"For more than three months, the outpatient service of the branch has averaged about 30 person-times a day, and there are more than 90 inpatients. We have remote assistance, and the county hospital and our medical community can make referrals and can pass remote consultations. " Yu Yongke, president of the Yingwu Town Health Center, said that next, with the support of all levels, the health center will strive to improve the medical technology and service level, so that patients can enjoy better diagnosis and treatment services.

Tingziba Town Health Center in Sinan County covers an area of 2,200 square meters and is a demonstration site of municipal health management center. Since the beginning of this year, the hospital has deeply integrated basic medical care with basic public health. The hospital has upgraded and upgraded its health environment, medical management and health services, added medical facilities such as Chinese medicine decocting machine and C14 detection analyzer, strengthened the treatment of traditional Chinese medicine, and invited experts to visit regularly, so that grassroots people can not only see the improvement of "face value", but also enjoy the service upgrade, and promote the transformation from "disease treatment as the center" to "health management as the center"

Doctors from Shagou Branch of Parrot Town Health Center are working. Photo by Sun Lei

In the hospital, there are all kinds of functional areas, such as outpatient service area, Chinese medicine hall and waiting area, and the clean, tidy, warm and comfortable medical environment is eye-catching. Speaking of today’s medical experience, the people on the scene gave thumbs up.

"It’s much better than before. Hygiene, equipment and atomization are all ok. Being hospitalized here is very comfortable and the environment is much more beautiful than before. I feel satisfied." Zhang Zhongdao, a patient who is hospitalized here, feels the most truly.

"This year, we have upgraded the environment and services of hospitals, from the overall transformation of hospitals to the re-planning of departments and wards. And actively organize business training such as free clinics and special lectures, and continuously strengthen the service ability of medical staff, so that the people’s medical environment and services have been greatly improved, and satisfaction and happiness have made a qualitative leap. " Zhang Yi, Dean of Tingziba Town Health Center, introduced.

The newly renovated Tingziba Town Health Center. Photo by Chen Min

It is the growing health demand of the masses to "see a doctor and be optimistic about the disease" at home. Sinan county keeps a close eye on the goal of high-quality development of health care, focusing on optimizing services, improving quality and increasing efficiency, with two tertiary hospitals, namely, County People’s Hospital and County Ethnic Chinese Medicine Hospital, two secondary general hospitals, namely, Tangtou Town Health Center and Xujiaba Town Health Center, as its wings, 26 township (street) hospitals (community health service centers) as its support, 16 private medical institutions as its supplement, and 499 village clinics as its bottom, to build 15 towns.

"We focus on two county-level hospitals, supplemented by two county-level regional medical sub-centers, and send high-quality medical experts to rural two-level hospitals regularly, so that rural people can enjoy high-quality medical services at their doorstep. At the same time, it also optimizes the internal and external environment of medical institutions and enhances the people’s sense of medical experience. With the goal of building’ hotel-style’ and’ garden-style’ hospitals, it constantly improves the county’s medical environment, optimizes medical services, and enhances our people’s sense of medical experience. " Li Zheng, deputy director of Sinan County Health and Wellness Bureau, introduced. (Chen Min, Sun Lei, Yang Yongfeng)

Gua Shuai responded whether he would leave Manchester City: Let’s talk about winning the treble.

Manchester City coach Guardiola was asked if he would leave Manchester City. He said that he would not return to this topic until Manchester City really won the treble.

Before the interview, Manchester City entered the sprint stage in the Premier League, FA Cup and UEFA Cup, and is expected to win the triple crown. The reporter asked whether Guardiola would retire after winning the treble in Manchester City. Gua Shuai responded: "The premise is that we win the treble. You can continue to ask me this question and I will tell you the answer."

On May 21st, Beijing time, due to Arsenal’s elimination from the title race, Manchester City won the Premier League title three rounds ahead of schedule. If they can win the FA Cup and the Champions League at the same time, they will become the second treble team in English history.

When talking about whether they have considered the treble, Gua Shuai said that it is natural. They need to take care of all fronts. Their opponents will not be easy, and Manchester United will cause them great trouble.

When talking about Inter Milan, the opponent in the Champions League final, Guardiola said that when this Serie A team feels that it is not a favorite to win the championship, the next thing is worth thinking about.

Guardiola said naughtily that all this would be told to reporters after they won the triple crown.

At 23:00 Beijing time on May 21st, in the 37th round of the Premier League, Manchester City will play Chelsea at home as the champion of the Premier League this season.

Manchester City still has five games to play this season, and the remaining three Premier League games are of little significance to them. The FA Cup final will be held at 22:00 on June 3rd, and the Champions League final will be held at 03:00 on June 11th.

Tucker on T- Harris: He played a great role in both offensive and defensive ends of the court.

Live on April 23rd, the first round of the NBA playoffs G4, 76ers beat the Nets 96-88 away, with a total score of 4-0. After the game, 76ers striker PJ Tucker was interviewed.

In the interview, Tucker praised the performance of teammate Tobias Harris: "No one can say enough about Harris. He has played a huge role in both ends of the court."

In this campaign, Harris scored 25 points, 12 rebounds, 1 assist and 1 blocked shot; Tucker scored 3 points, 4 rebounds, 1 assist and 2 steals.