Exercise is very important. Do you know which kind of exercise suits you best?

After getting old, you also need to maintain a reasonable weight. In addition to "keeping your mouth shut", you should also "open your legs". In sports, the elderly are recommended to do four kinds of sports, namely, mild to moderate endurance exercise, stretching exercise, muscle strength strengthening exercise and balance training.

Because of the particularity of the elderly’s own physiological characteristics, the selected sports should be low-load, low-antagonism, soothing and quiet. You can choose stretching, relaxation, calisthenics, aerobic exercise and strength exercise according to your specific situation, taking into account aerobic, muscle strength, joint flexibility and balance ability. The exercise form should be simple, gentle, relaxed and happy.

Sports suitable for most elderly people are:

01

Durability project

Walking, jogging, swimming, indoor cycling, etc., improve the cardiovascular system and respiratory system functions.

02

Power project

Leg lifting, standing on one foot, squatting, strength ball, hanging, light equipment lifting weights (dumbbells), etc., to enhance muscle strength and prevent joint injury.

03

Flexibility project

Tai Ji Chuan, aerobics, dance for the elderly, etc., to improve coordination and delay joint aging.

04

Balance training

Standing on one leg, eye tracking, etc.

How to evaluate whether the intensity of exercise is appropriate?

Proper exercise

Moderate sweating, slightly tired, slightly comfortable after exercise, pulse recovered in about 10 minutes, good food and sleep, full of energy the next day.

Excessive exercise

Sweating a lot, palpitation, shortness of breath, extreme fatigue after exercise, poor food and sleep, pulse can not be recovered within about 15 minutes, fatigue all over the next day, lack of interest in sports.

Insufficient exercise

There is no sweat and fatigue during exercise, and the pulse change is not obvious. After exercise, it will return to a quiet heart rate within 3 minutes.

Source: Health Consultation.

Source: National Healthy Lifestyle Action

What exercise do you choose to lose weight? How to arrange exercise and burn fat with the highest efficiency?

# To lose weight, what exercise would you choose and how to exercise to burn fat with the highest efficiency? #

How to choose exercise to lose weight? Don’t just watch the calories burned!

To lose weight, many people will choose running, swimming and other sports that seem to consume a lot of calories, but in fact, burning calories is not the same as burning fat. Burning fat needs to convert fat into energy, which requires oxygen, that is, it needs long-term aerobic exercise.

What are the differences in fat burning efficiency among several different exercise modes?

Mode 1: Aerobic exercise has the highest fat burning efficiency.

Aerobic exercise can improve heart rate and breathing, accelerate oxygen circulation and promote fat metabolism, thus achieving the purpose of burning fat. Recommended aerobic exercise includes jogging, brisk walking, swimming, elliptical machine and so on.

Among them, jogging and brisk walking can choose low-intensity exercise for a long time, while swimming and elliptical machine can choose moderate-intensity exercise for a short time.

You can choose the exercise that suits you according to your physical condition, or start with the low-intensity exercise, and with the improvement of physical endurance, gradually increase the training intensity and choose the exercise with higher calorie consumption value, so as to stick to it.

Mode 2: Aerobic+strength training to lose weight more efficiently.

If only aerobic exercise is carried out, the rate of fat consumption will gradually decrease, and at the same time, the problem of muscle loss will occur, which is not conducive to the construction of lean physique.

Therefore, it is suggested to add some strength training on the basis of aerobic exercise, such as squats, lunges, push-ups, pull-ups, etc., and train once every other day for 30-40 minutes each time, which can help maintain muscle quality, improve their basic metabolism, and make their figure lines better after slimming down.

Summary:People who lose weight should choose the exercise mode that suits them, insist on exercising and eat reasonably, so as to lose weight more efficiently and move towards a healthy life.

This summer, we selected more than 100 new fashionable hairstyles, which are good-looking and thin-faced, and the cut is very different.

Hairstyle is a way to show personal charm. Choosing a hairstyle that suits you can not only increase your confidence, but also make the whole person look more fashionable and dynamic.

In this article, I sorted out 100 popular hairstyles, including short hair, long hair, straight hair, curly hair, collarbone hair and micro-curly hair.

I hope I can provide you with inspiration and make you glow with new style!

Flying short hair: neat short hair cut, with a light layering, suitable for showing self-confidence and capable image.

Bobo head: classic wave curl, showing romance and elegance, which is the first choice for fashionable women.

Asymmetric tailoring: one side is long and the other side is short, creating a sense of avant-garde and suitable for women with personality.

Short hair dyeing: through dyeing and perm technology, it adds layers and colors to short hair and shows fashion attitude.

Straight hair: Simple and classic straight hair, showing dignity and elegance, suitable for various occasions.

Big curly hair: curly and natural big wavy curly hair adds feminine temperament and makes you more charming and moving.

Yu Gubian: Exquisite and elegant braiding can be a simple two-strand Yu Gubian or a complicated braiding style, which is suitable for formal or leisure occasions.

Ring-buckle long hair: a part of long hair is fixed behind the ear through buttons or hair accessories, showing a fresh image while retaining the elegance of long hair.

Natural micro-curls: show natural and casual micro-curls, add a playful and lovely atmosphere, suitable for daily life.

Tight curly hair: by using curling iron or perm technology, we can create a tight curly hair effect and show personality and fashion.

Large volume in middle: divide the big wavy curly hair into middle, increase the layering and romantic atmosphere, suitable for various occasions.

Mermaid curly hair: through curly hair and rising tailoring, we can create a vibrant and dynamic mermaid curly hair, showing the mysterious and charming image of the sea goddess.

Natural straight hair: straighten the hair tail to create a natural and elegant straight hair effect, showing simplicity and fashion.

Clavicular hair with internal buckle: Turn the hair tip inward to create a soft and elegant image, suitable for various occasions.

Ring braiding: a part of hair is braided into a ring shape, which matches the length of clavicle hair to add layering and personality charm.

Split micro-curl: through micro-curl technology, the clavicle hair is made into a delicate and charming micro-curl hairstyle, showing fashion and femininity.

Natural micro-curly long hair: keep the length of long hair, create a natural and casual effect through micro-curling, and add feminine charm to women.

Side-divided micro-roll: divide the long hair into one side, and then use the curling iron to create a delicate micro-roll, showing elegance and fashion.

Lightweight layered long hair: through layered cutting, a light long hair shape is created, and with micro-volume, it shows a light and dynamic effect.

Twist the flower head: twist the long hair into the shape of the flower head, with micro-rolls, showing a different personality charm.

Whether you like short hair or long hair, straight hair or curly hair, clavicle hair or micro-curly hair, you can find a suitable choice among these 100 popular hairstyles. Hairstyle can not only show personal style, but also enhance the overall image. I hope this article can provide you with inspiration, let you shine on the fashion stage and show your unique beauty potential!

It is recognized that the best exercise in the world is actually not running, but walking.

Original content, those who carry it without authorization will be investigated!

Fast walking is a sport with lower intensity than jogging, which belongs to all people, old and young.

For obese people, walking training is easier to start with in exercise selection. Although brisk walking consumes less calories than jogging, it can consume 400 calories if you persist for 1 hour.

And long-term adherence to fast walking has many benefits:

1. People who insist on walking fast for a long time will find that the strength of lower limbs becomes stronger, walking becomes more and more powerful, and climbing stairs becomes easier and easier.

2. Walking fast can help you get rid of the lumbar spine.Sitting for a long time will deform your spine and cause back pain, and brisk walking can help cure these sub-health diseases.

3. Fast walking can help you prevent osteoporosis and improve bone density.As we get older, our calcification loss will accelerate, bone density will decrease, and your aging will accelerate. Walking quickly can effectively improve bone density and delay the aging of the body.

4, help the body burn fat to lose weight.For severely obese people, walking fast for 1 hour every day is also very high in calorie consumption. Because their own weight base is large, walking fast is equivalent to carrying weight forward, which helps to lose weight.

There was once an obese patient who weighed 180 Jin. His weight base was too large to jog because his cardiopulmonary function could not keep up. He chose to walk for an hour every day and lost 20 pounds in three months.

5. Improve blood pressure.Insist on walking fast, which is a health exercise recommended by doctors, and has a certain improvement effect on people with hypertension. Because patients with hypertension are not suitable for high-intensity training, brisk walking belongs to mild, medium and low-intensity training, which is helpful to lower cholesterol, blood lipid and blood pressure and have a healthy body state.

6, promote the brain to secrete dopamine, you will be happy.Walking fast is also a kind of exercise. Exercise can decompress and release pressure, and your mood will be optimistic. People will be more confident and have a better attitude to face life and work.

The best sport in the world is actually not running, but walking!

For those who lack exercise, running is difficult to persist. You will be exhausted after 10 minutes every time, because your cardiopulmonary function can’t keep up and your physical foundation is poor, and you will easily give up. Walking fast is easier to stick to, and you can adjust the walking speed according to your physical condition.

How to arrange walking training?

For people who have no sports foundation, you can start with walking for 30 minutes every day and gradually increase the exercise time to 40 minutes, 50 minutes and 60 minutes.

When you feel more and more relaxed and walk effortlessly, you can improve your exercise intensity and carry out training combining brisk walking and jogging. 40-60 minutes each time. Exercise 4-5 times a week for more than 3 months and you will feel the transformation of your body!

Read the 5000-year history of China in one breath.

The origin of Chinese civilization can be traced back to Pangu’s creation, and around 3000 BC, three emperors and five emperors appeared, which was the beginning of China civilization. In 2500 BC, Emperor Xuanyuan fought against Chiyou, which was called "the battle between the two deer" in history. In 2697 BC,In the first year of the era of the Yellow Emperor, the five emperors abdicated the throne, and those who could live in it were transferred to Yu and Dayu to control the water, but they did not enter the house for three times.In 2000 BC, Dayu was elected as the Emperor for his meritorious service in controlling floods. Since then, the Xia Dynasty has been formally established.

In 2060 BC, after Dayu’s death, his son inspired a coup and forcibly seized the throne, thus destroying the abdication system. After the death of Qi in 2020, his son Taikang ascended the throne. When Taikang was in power, he was greedy for pleasure, causing people’s resentment to boil. Hou Yi seized power, which was known in history as Taikang’s loss of the country and made Zhong Kang, Taikang’s younger brother, king of Xia, but the real power was in the hands of Hou Yi. In 1974, Hou Yi was killed by Han Zhuo, a close confidant, and became king on his own, and the Xia Dynasty perished. In 1933 BC, Shaokang, the direct grandson of Taikang, killed Han Zhuo with the help of the elders of the Xia Dynasty and restored the Xia Dynasty, which was called Shao Kang Zhongxing in history. In 1652 BC, Xia Jie, the 17th monarch of Xia Dynasty, ascended the throne. He was fatuous and cruel, drinking and having fun all day. Finally, in 1600, he was defeated by Shang Tang in the war of singing songs, and the Xia Dynasty was destroyed for 477 years.

In the same year, the governors elected Shang Tang as the son of heaven, and the Shang Dynasty was formally established.After the establishment of Shang Dynasty, Shang Tang died in the thirteenth year of his reign, and Waic succeeded to the throne. Waibing died after three years in office, and his younger brother Zhong Ren succeeded him. Zhong Ren died after four years in office. At this time, Yi Yin, the founding elder, was in charge, and Tai Jia, the son of Tai Ding, succeeded to the throne. Under Yi Yin’s urging, Tai Jia’s behavior was passable in the first two years after he succeeded to the throne, but not since the third year. He gave orders at will, indulged in pleasure, tyrannized the people, was in a daze, and undermined the laws and regulations formulated by Shang Tang. Although Yi Yin tried every means to persuade him, he wouldn’t listen, so Yi Yin had to exile him to the Tong Palace near the cemetery in Shang Tang, and let him reflect on himself. He was a regent, and he was known as "Yi Yin put too much armor". After three years in Tonggong, Tai Jia repented and blamed himself, and Yi Yin welcomed him back to Bodu (now Shangqiu City, Henan Province) and returned to his administration. When Tai Jia returned to power, he was able to Xiu De, and all the governors surrendered to Shang Wang, and the people were at peace.

Before 1250, after Wu Ding, the 22nd monarch of Shang Dynasty, ascended the throne, the national strength reached its peak, which was called the flourishing age of Wu Ding in history. Before 1046, when Zhou Wang, the last monarch of the Shang Dynasty, ascended the throne, the Shang Dynasty had gradually declined, and various governors rose up and rebelled. Zhou Wang personally led the troops to counter the rebellion, but years of fighting greatly consumed the national strength. Finally, Zhou Wang was defeated by Zhou Wuwang in the battle of Makino and set himself on fire and died. Since then, 554 years after the founding of the People’s Republic of China, the Shang Dynasty has been passed down for 30 generations. At the same time, the longest dynasty in history, the Zhou Dynasty, was formally established.

In 711 BC, when Zhou Youwang, the 12th monarch of the Western Zhou Dynasty, was in power, he loved and praised him. The famous "bonfire play vassal" was Zhou Youwang. In order to win the favor of praise, Zhou Youwang abolished the queen Shenhou and Prince Ji, and Shenhou, the father of Shenhou, joined forces with the dog to kill Zhou Youwang. Since then, the Western Zhou Dynasty, which was founded in 275 years and spread to 12 kings, has perished. This year, Shen Hou won the throne of the abolished Prince Ji for Zhou Pingwang and moved the capital to Luoyang to the east. Therefore, this period of the Zhou Dynasty is called the Eastern Zhou Dynasty. The Eastern Zhou Dynasty was divided into two periods: the Spring and Autumn Period and the Warring States Period. Before 403, the surrounding kings named Han Qian and Zhao Ji, doctors of the State of Jin, as four princes. Even if the three families were divided into Jin, it ended in the Spring and Autumn Period and began in the Warring States Period, and Zhou Tianzi became the mascot of various vassal States completely. Three hundred and fifty-six years ago, Qin Xiaogong began to reuse Shang Yang and carry out political reform. After Shang Yang’s political reform, the national strength of Qin increased greatly. In the first two hundred and forty-nine, the Eastern Zhou Dynasty, which was spread to twenty-five kings in 515, was destroyed by the State of Qin. In the first 221 years, Qin Shihuang officially proclaimed himself emperor after destroying the six countries and established the Qin Dynasty.

Two hundred and ten years ago, Qin Shihuang died of illness, and Qin Shihuang Hai succeeded to the throne for Qin Ershi. After Qin Ershi succeeded to the throne, eunuch Zhao Gao mastered the real power and exercised brutal rule, which finally aroused the uprising in Wu Guang, Chen Sheng. Subsequently, Xiang Yu and Liu Bang also fought against Qin. In the first two hundred and seven years, Zhao Gao forced Qin Ershi to kill and then changed to Zi Ying. Succession. Five days later, Zi Ying killed Zhao Gao. A month later, Liu Bang led his troops into the customs, and Zi Ying surrendered to Liu Bang. Since then, the Qin Dynasty, which existed for fourteen years, has perished. In the first two hundred and two years, after Liu Bang defeated Xiang Yu in the Chu-Han dispute, he proclaimed himself emperor in Dingtao, Shandong Province, with the title of Han, which was called the Western Han Dynasty in history.

Thirty-three years ago, the twelfth emperor of the Western Han Dynasty became Emperor Han. During Liu Ao’s reign, he indulged in Jiuse Yu all day, and formally allowed his consorts to rule, which led to the imperial hegemony, and was dominated by the Queen Mother Wang Zhengjun, who laid the foundation for later Wang Mang to usurp the Han Dynasty. In the eighth year of AD, Wang Zhengjun was often forced to hand over the imperial seal, and Liu Ying was coerced to usurp the Han Dynasty and establish a new dynasty. Four times. In 210, the Western Han Dynasty, which spread to fourteen emperors, perished. In 23 AD, the reform failed, which led to the Red Eyebrow Uprising in Lin Lu, and was often finally killed by Lu Linjun. Since then, the new dynasty that has been thinking about the country for fifteen years has perished. In AD 25, Liu Bang’s ninth grandson Liu Xiu proclaimed himself emperor after the demise of the New Dynasty, and continued the title of the Han Dynasty. History says that in 184, after the twelfth emperor of the Eastern Han Dynasty, Emperor Han Ling succeeded to the throne, he extorted and sold officials and titles, and finally the Yellow Scarf Uprising broke out. Although the uprising was put down, the warlord regime and the situation of the Eastern Han Dynasty existed in name only was irreversible, which led to the formation of the situation of the Three Kingdoms.

In 220, Cao Cao, a powerful minister in the Eastern Han Dynasty, died, and his son Cao Pi forced Emperor Xiandi to abdicate the throne and change his title to Wei. At this point, 195 years after the founding of the People’s Republic of China, the Eastern Han Dynasty, which passed down for 14 generations of emperors, officially perished, and history entered the Three Kingdoms period. In 221, Liu Bei proclaimed himself emperor in Chengdu in order to revive the Han Dynasty. His country name was Han, which was called Shu Han in history. In 229, Sun Quan proclaimed himself emperor in Wuchang, with the title of Wu, which was called Dongwu in history. In 263, Si Mazhao, who held the power of Cao Wei, destroyed Shu Han. In 266, after Si Mazhao’s death, his son Sima Yan forced Emperor Wei Yuan to abdicate and changed his country name to Jin, which was called the Western Jin in history.

In 280, Sima Yan sent troops on a large scale to destroy Soochow and unify the Three Kingdoms. In 290, after the death of Sima Yan, Emperor Hui of Jin succeeded to the throne. Because of his fatuity and incompetence, the Eight Kings rebelled, and the national strength of the Western Jin Dynasty was seriously weakened, and the surrounding ethnic minorities took the opportunity to rise rapidly. In 316, the Huns captured Chang ‘an and captured Emperor Chen. Since then, 51 years after the founding of the People’s Republic of China, the Western Jin Dynasty, which spread to four emperors, has perished. After the demise of the Western Jin Dynasty, all ethnic groups successively established countries in the north, which was called the Five Lakes and Sixteen Countries in history. This was also the most chaotic era in China’s history. In 317, Si Marui, the imperial clan of the Western Jin Dynasty who fled south to Jiankang, rebuilt the Jin Dynasty in Jiankang City after learning of the death of Emperor Chen, which was called the Eastern Jin Dynasty in history. In 383, Fu Jian, the former king of Qin Dynasty, marched south to conquer the Western Jin Dynasty after unifying the north. As a result, Fu Jian was defeated by the Eastern Jin Dynasty in the battle of Feishui. After the war, the former Qin dynasty was badly weakened and all ethnic groups became independent. In 420,Emperor Wu of the Eastern Jin Dynasty forced the Jin Dynasty to meditate and established the Liu and Song Dynasties. History entered the Southern and Northern Dynasties..

Since then, after the demise of the Southern Song Dynasty, four dynasties, namely the Southern Qi Dynasty, the Southern Liang Dynasty and the Southern Chen Dynasty, have appeared in the south, which are collectively called the Southern Dynasties. In 439, Tuoba Tao, the Northern Wei Emperor, reunified the North after Fu Jian, the former king of Qin Dynasty. Since then, after the demise of the Northern Wei Dynasty, five dynasties, namely, the Eastern Wei Dynasty, the Western Wei Dynasty, the Northern Qi Dynasty and the Northern Friday Dynasty, have appeared in the north, and they have confronted the courtiers of the Southern Song Dynasty, the Southern Qi Dynasty and the Southern Liang Dynasty. Since then, history has entered the Northern and Southern Dynasties. In 581,Jingdi of Northern Zhou DynastyGive up the throne in publicJian Yang, is forSui Wendi,Sui dynastyThe establishment of marks the selfNorthern Wei Dynasty (386-534)Has ruled northern China for 195 years.Northern DynastiesThe regime officially withdrew from the historical stage,Therefore, Emperor Wendi of Sui Dynasty unified the whole country and ended the Northern and Southern Dynasties, which had been in turmoil for nearly 300 years. In 604, Emperor Wendi of Sui Dynasty Emperor Wen of Sui.existRenshougongStrange deathHis son, Emperor Yangdi Yang Guang, ascended the throne. During his reign, he frequently waged wars and abused his power, which triggered a nationwide peasant uprising.

In 617, Emperor Yangdi’s cousin Li Yuan.Take advantage of the turmoil at the end of Sui Dynasty to arise inJinyang, south captured changan, set up the grandson of emperor Yangdi.Yang YouFor the emperor, Yang-ti was revered as the emperor’s father at a distance, and he led the great prime minister and sealed the Tang king.. In 618, Emperor Yangdi was killed by Yu Wenhuaji in Jiangdu, and Li Yuan forced Yang You to abdicate the throne and change his name to Tang for Tang Gaozu. Since then, the 37-year Sui Dynasty has perished. The most prosperous Tang Dynasty in China’s history opened.

In 620, Li Shimin launched the Xuanwumen Rebellion. After killing Prince Li Jiancheng, Tang Gaozu Li Yuan was forced to give way to Li Shimin, for the sake of Emperor Taizong. In 690, Wu Zetian usurped the Tang Dynasty and proclaimed himself emperor, changing the country name to Zhou and making Luoyang its capital. So is Wu Zetian.Chinese historyThe only orthodoxy in the worldempress. In 705,crown princeLi XianPrime ministerZhang JianzhiCui xuanyongWaiting for the minister in Luoyang, the capitalZiweicheng launchmutinyPersecuteWu Zetian abdicated, and set up Tang Zhongzong Li Xian restoration, restored the datang. In 712, under the rule of Emperor Xuanzong of the Tang Dynasty, the national strength of the Tang Dynasty reached its peak, which was called the flourishing age of Kaiyuan in history. In 755, the Anshi Rebellion broke out and it took eight years to be put down.The civil war caused a large loss of population and a sharp decline in national strength in the Tang Dynasty.. Since then, the Tang dynasty has turned from prosperity to decline, while the forces of various provinces have gradually grown. In 878, the Huang Chao Uprising broke out, and it took six years for it to be put down by the provinces. However, the pacification of the uprising led to the Tang Dynasty’s existence in name only, while the forces of the buffer regions became more powerful. In 907, Zhu Wen, the biggest buffer region power in the late Tang Dynasty, forced Tang Aidi.Li ChuGive way to the throne and change the country name into a girder.

Since then, in 289 years after the founding of the People’s Republic of China, the Tang Dynasty, which passed on 21 emperors, has perished.China entered.Five Dynasties and Ten Kingdoms Period. In 923, the Houliang perished, and the later Tang Dynasty, the later Jin Dynasty, the later Han Dynasty and the later Thursday Dynasty appeared in the Central Plains. These five dynasties are collectively called the Five Dynasties, and outside the Central Plains, there are ten separatist regimes, such as Qianshu, Houshu, Yangwu, Nantang, wuyue, Min, Nanchu, Nanhan, Nanping and Beihan, which are collectively called the Ten Kingdoms. Therefore, this period is collectively referred to as the Five Dynasties and Ten Kingdoms. In 960, Zhao Kuangyin, the general of the latter Zhou Dynasty, launched a mutiny in Chen Qiao, forcing the latter Zhou Dynasty.Zhou Gongdi’s Zen position,Change the country name to Song, which is called the Northern Song Dynasty in history. Since then, the Five Dynasties have ended and history has entered the Northern Song Dynasty. In 977, the Northern Han Dynasty, the last regime of the Ten Kingdoms, was wiped out by the Northern Song Dynasty. Since then, the Ten Kingdoms era has ended.

In 1038, Li Yuanhao, the leader of the Tangut, broke away from Song Dynasty and officially proclaimed himself emperor, with the title of Daxia and the history of Xixia. After Li Yuanhao proclaimed himself emperor, he won the wars against Song and Liao successively, and finally formed the pattern that Song, Liao and Xixia were divided into three parts. In 1100, due to the decadent rule of Song Huizong, Sung River and Fang La Uprising broke out one after another, and the Water Margin in Four Great Classical Novels is a story describing this era. The northern song dynasty is in jeopardy. In 1120, after the rise of the Jurchen nationality, which had been ruled by the Liao Dynasty for a long time, they launched an attack on the Liao Dynasty. When the Liao Dynasty was in jeopardy, Song Huizong mistakenly chose the self-destruction policy of uniting Jin to destroy Liao. In 1127, after the demise of Liao State, the State of Jin went south to attack Song on a large scale. Song Jun was defeated in this battle, and Song Huizong and Song Qinzong were captured. Since then, in 167 years after the founding of the People’s Republic of China, nine emperors perished in the Northern Song Dynasty.

In 1127, son of Song Huizong.Zhao GouYu Yingtian Fu (now Shangqiu, Henan Province) proclaimed himself emperor, forSong Gaozong. Song Gaozong was appointed first.Yue FeiWait for the main war faction to resist gold, and then the main peace factionQin GuiEighteen years of independence, signed "Shaoxing peace talks”。 In 1162, Xiaozong received Zen, made great efforts to govern and launched "Longxing northern expedition"failed to negotiate peace, and then vigorously developed internal affairs and created"Ganchun rule”。 In 1189 and 1194, Guangzong and Ningzong received meditation.Han TuozhouSeize power, openqingyuan ban on political parties, launch "Kaixi Northern Expedition”。 soon afterwardsShi MiyuanZhu Han has been good at politics for twenty-six years. In 1233, he was in charge of the clan and was appointed early.Zheng QingzhiShi songzhiCarry out the policy of "leveling the whole country", actively fight against Mongolia, and reuse traitors in the middle and late period.Daquan DingJia Sidao . After Du Zong acceded to the throne, he devoted himself to pleasure and state affairs declined. In 1276, the Yuan army invaded Lin ‘an, and the court went into exile in the south. Wen Tianxiang and other loyal officials were powerless. After the failure of the Yashan naval battle in 1279, Lu Xiufu and his young emperor jumped into the sea and died, and the Southern Song Dynasty finally perished.

In 1206, after Temujin unified the ministries of Mongolia, he was elected as Genghis Khan and established the Mongolian Empire, with the title of Great Mongolia. In 1227, Mongolia perished in Xixia, and Genghis Khan died in the same year. In 1234, Mongolia joined forces with the Southern Song Dynasty to capture Kaifeng, and the following year, Mongolia began to attack the Song Dynasty on a large scale. In 1271, Kublai Khan, the grandson of Genghis Khan, changed his title from Great Mongolia to Dayuan. Since then, the Yuan Dynasty was formally established. In 1276, the Yuan army conquered Lin ‘an, the capital of the Southern Song Dynasty, and the Southern Song Dynasty court went into exile. In 1279, the Yuan Army and Song Jun launched a naval battle on the cliff mountain. In this battle, Song Jun was completely annihilated, and Lu Xiufu jumped into the sea with the emperor at the end of the Song Dynasty on his back. Since then, 153 years after the founding of the People’s Republic of China, the Southern Song Dynasty has witnessed the demise of nine emperors.

In 1351,Han ShantongLiu FutongXu ShouhuiAt the end of Yuan Dynasty, the peasant uprising led by other leaders broke out, so it was called the "Red Scarf Army" because the rebels were wrapped in red scarves, and it was also called the "fragrant army" because they burned incense and gathered people. From 1355 to 1363, Liu Futong established Han Liner in Bozhou as "xiao ming wang", with the title of "Dasong" and the title of "Longfeng". Originally from the Red Scarf ArmyZhu YuanzhangA single flag,Have eliminated the forces such as Chen Youliang and Zhang Shicheng, andIn the first month of 1368, he proclaimed himself emperor in Nanjing, built Yuan Hongwu, and was named Daming.. In the same year, the Ming army invaded the capital of the Yuan Dynasty, and Yuan Shundi fled to the north. Since then, it has existed for 98 years, and the Yuan Dynasty, which spread to 11 emperors, ended.

In 1398, the grandson of Zhu YuanzhangZhu Yunwen acceded to the throne, and after Zhu Yunwen acceded to the throne, he practiced the policy of reducing vassals, and successively deposed Zhou Wang, Dai Wang, Qi Wang, Min Wang and Xiang Wang by sin, and died of self-immolation. ; In June 1399, Zhu Yuanzhang’s fourth son, Yan Wang.Zhu diTake the opportunity to arise and rebel and attack Nanjing, which is called "History"Battle of Jing Nan" , Zhu Yunwen inBattle of Jing NanThe whereabouts are unknown.In 1449, with the change of the Civil Fort, Zhu Qizhen, Ming Yingzong, invaded Wala in the north, and suffered a fiasco in the town of Civil Fort in Huailai County, Zhangjiakou. Ming Yingzong was captured, and the Ming Dynasty began to turn from prosperity to decline. In 1616, the leader of Jurchen, Mohachi, founded the country in Hetuala, known as the Khanate Gold, which was called Houjin in history. In 1636, Huang Taiji proclaimed himself emperor and changed his country name to Qing Dynasty. In 1644, Li Zicheng invaded Beijing, and Emperor Chongzhen of Ming Dynasty hanged himself in Meishan. Since then, in 276 years after the founding of the People’s Republic of China, the Ming Dynasty, which passed on 16 emperors, has perished. Since then, the imperial clan of the Ming Dynasty has established a number of political powers in the south, known as Nanming in history.

In 1644, the Ming general stationed in ShanhaiguanWu SanguiClear,DourgenleadQing soldiers entered the customs.. In the 20 years after entering the customs, Li Zicheng was pacifiedDashunstate powerZhang XianzhongDaxiAndSouthern Ming DynastyWaiting for the regime. [13] Later pacified.San Francisco rebellion, unificationTaiwan Province of China, complete national reunification.When Emperor Kangxi arrived, he put down the San Francisco rebellion, forced the civil administration to surrender, completed the national reunification, and created the prosperity of Kangxi.Kang Yong’s three dynasties reached its peak, during which the traditional society of China made unprecedented development achievements. Land reclamation, abundant products,small-scale peasant economyOur social life is prosperous and stable, and our comprehensive national strength is strong.When the Opium War broke out in 1840, the Qing army was defeated and forced to sign a humiliating treaty of nanking. From ancient times to modern times in China history.

From the end of 1850 to the beginning of 1851, by Hong Xiuquan,Yang Xiuqing, Xiao Chaogui, Feng Yunshan,Wei ChanghuiDa-Kai Shi [1] After years of preparation, the leading group organized a group camp in Jintian village, Guangxi, and launched an armed confrontation against the Manchu court.Hong XiuquanSolemnly declared an uprising in Jintian village, After the founding of the People’s Republic of China, the Taiping Heavenly Kingdom was called by the Rebels.Taiping army, sealing five army commanders, and promulgated a concise military law. All the soldiers wore hair and changed clothes, and their heads were wrapped in red scarves, starting from Jintian with a bang.taiping rebellion.In 1861, after the death of Emperor Xianfeng, Empress Dowager Cixi launched.Xin you coup, seized power and officially came to power. Since then, Cixi has started her half-century intervention period. In 1864, the Qing government put down the Taiping Heavenly Kingdom Movement. When the Sino-Japanese War broke out in 1894, the Qing government suffered a crushing defeat and was forced to sign treaty of shimonoseki, which humiliated the country. In the same year, Sun Yat-sen founded Xing Zhong Hui, and put forward the idea of expelling the Tatars and restoring China.Create a United governmentThe idea.

In 1908, Emperor Guangxu and Empress Dowager Cixi died one after another, and three-year-old Puyi succeeded to the throne. After the outbreak of the Revolution of 1911, various provinces became independent one after another, and it was at this time that Outer Mongolia was instigated by Russia to become independent. In the same year, Sun Yat-sen was elected as the provisional president of the Republic of China by representatives of seventeen provinces. The following year, Sun Yat-sen proclaimed the founding of the Republic of China.

In 1912, Yuan Shikai forced Puyi to abdicate. Since then, the founding of the People’s Republic of China has been 296 years, and the Qing Dynasty, which passed down to the 12th emperor, has perished. This year, Yuan ShikaiWith the support of imperialism, forcethe revolutionariesGive up power, stealProvisional president of the Republic of ChinaImplement autocracy and undermine the democratic Republic.. In 1915,SenateWhen the "National Congress" is held, all the national representatives are "in favor".constitutional monarchyAnd assume that the Senate is the general representative of the National Assembly, and write a letter to push Dai.Yuan ShikaiforChinese empireThe emperor.Yuan ShikaiAnnounce acceptance of the throne, overthrowrepublicanism,Restoration of monarchyChange the Republic of China to "Chinese empire",and ordered the abolition of the era of the Republic of China, changeRepublic of China (1912-1949)5 years (1916) is "Hong xianIn the first year, the history is called "Hongxian monarchy".

On December 25th,Tang JiyaoCai ELi LiejunDeclare independence in Yunnan, crusadeYuan Shikaibetrayrepublicanism,War to protect the countryBreak out. Yuan Shikai gave up the Hongxian monarchy and restored the title of "Republic of China", but he still wanted to be the president of the Republic of China and used Duan Qirui as the leader.Secretary of StateAnd the army chief, trying to rely on the period of unity.northern coastal region in the Qing DynastyForces to suppress the southern uprising forces, but the uprising provinces did not stop military operations. In late May, Yuan Shikai became ill with anxiety, and on June 6 of the same year, due touraemiaDie without treatment.In 1919, the May 4th Movement broke out, which fully mobilized the masses, industry, commerce and learning to unite, and opened the prelude to the thorough anti-imperialist and anti-feudal struggle of the whole nation. Under this influence, the Communist Party of China (CPC) was secretly established in Shanghai in 1921, and the first cooperation between the Kuomintang and the Communist Party was formed in 1924. In 1927, after the death of Sun Yat-sen, Chiang Kai-shek launched a 4.12 counter-revolutionary coup, which led to the breakdown of the first cooperation between the Kuomintang and the Communist Party. In 1928, Zhang Zuolin was wounded by the Japanese Kwantung Army and died. In the same year, Zhang Xueliang announced that the Northeast changed its flag and obeyed the Nanjing National Government headed by Chiang Kai-shek. Since then, Chiang Kai-shek has achieved the reunification of China in name.

In 1931,Launch flagrantly918Incident, began a long-planned war of aggression against China.In 1937, the Japanese imperialists started with the Marco Polo Bridge Incident and launched a long-planned all-round war of aggression against China. In 1945, after eight years of arduous war of resistance, Japan surrendered unconditionally. After the end of War of Resistance against Japan, in 1946, Chiang Kai-shek launched a full-scale civil war. In 1948, after the three major battles of Liaoshen, Huaihai and Pingjin, Chiang Kai-shek’s main army was basically wiped out. In April 1949, Nanking was liberated and the Kuomintang fled to Taiwan Province. On October 1st, New China was founded. Since then, the 38-year-old Republic of China has ended and the history of China has turned a new page.

How to exercise? What sport? How long do you exercise? To prevent cardiovascular disease? Prevent sudden death?

Many people ask Dr. Wang, who advises us to exercise every day, so how to exercise, what exercise, how long to exercise and what matters to pay attention to are good for cardiovascular and cerebrovascular diseases.

In fact, the reason is very simple. Life lies in exercise. Think about the blood flowing in blood vessels. Is it that we sit still and the blood flows fast or that the blood flows fast after exercise? Is it easier to block blood vessels with fast blood flow or slow blood flow? Of course, this is just our thinking, and many problems still depend on objective investigation evidence.

First, a research report was published in the Journal of American Heart Association, and 149,000 people were followed up for nearly 10 years. It was concluded that people who sit for more than 8 hours a day have a 52% increase in death risk compared with those who sit for less than 4 hours, and sedentary people have an 80% increase in all-cause death risk compared with those who exercise! Sedentary people have a 107% higher risk of cardiovascular death than those who exercise! First of all, it is affirmed that no exercise significantly increases the risk of cardiovascular disease.

Second, on January 8, 2018, a study published in Circulation magazine showed that exercise can reverse the harm caused by sedentary heart aging and prevent the occurrence of heart disease. No exercise will cause the heart muscles to become stiff. Be careful that the muscles become stiff, your blood pressure will rise, and the ventricle will not be able to pump blood effectively. The worst case is heart failure.

Third, the United Kingdom conducted a study of 80,000 people, and observed it for 10 years, mainly to explore the relationship between different kinds of physical exercise and all-cause mortality. The research results show that swing sports, including team sports such as tennis and badminton, can reduce the level of all-cause mortality the strongest, which can be reduced by 47%. Swimming can reduce the death rate by 41%. Aerobic exercise, more refers to aerobic gymnastics, which can reduce the mortality rate by 36%. Compared with people who don’t exercise at all, running can only reduce all-cause mortality’s contribution by 13%. However, cycling performed even lower in this respect, only dropping by 10%. (Running and cycling also belong to aerobic exercise) The above research is to reduce all-cause deaths, that is, deaths caused by various reasons, and the mortality rate can be reduced through the above exercises; For reducing the risk of death from cardiovascular diseases, the top three are these three kinds of exercises.

These three studies tell us that the benefits of exercise on cardiovascular diseases, in fact, we have always encouraged aerobic exercise, that is, moderate-intensity sustained exercise, such as swimming, cycling, aerobics, running, playing badminton, etc. These exercises can be adhered to according to their own abilities and needs. 3-5 times a week, each time is not less than 30 minutes, and the heart rate is controlled at 170- one’s age. This heart rate is a relatively simple calculation method, which can be used as a reference. When we exercise, the heart rate is controlled at 170 times MINUS one’s age, so it is not appropriate to be too fast. Generally speaking, our maximum limit is 220 MINUS our age, which is the upper limit of our strenuous exercise, and it is generally not appropriate to exceed this heart rate. However, for the sake of cardiovascular health, moderate-intensity and persistent aerobic exercise is recommended, and strenuous exercise is not recommended.

Research shows that, in terms of the length of time, the best duration of each exercise should be between 45 and 60 minutes, less than 45 minutes, the effect is weakened, more than 60 minutes, there is no higher income, and many will have negative effects, 3-5 days a week, the effect is better.

[Dr. Cardiovascular King officially authorized the protection of rights defenders. Anyone who steals will be investigated for legal responsibility. 】 # Heart Hero #

# Breeze Plan #

Mr. Su reads history.

https://www.toutiao.com/a6702636771290645005/? tt_from=weixin&utm_campaign=client_share&wxshare_count=1×tamp=1586643731&app=news_article&utm_source=weixin&utm_medium=toutiao_ios& req_id=202004120622110100260772100089963B&group_id=6702636771290645005

1. The Xia Dynasty (about 2070- 1600 BC) was the first dynasty, which lasted for nearly 440 years. The main activity area was the middle and lower reaches of the Yellow River, which was equivalent to Shanxi, Henan and Hebei today.

2. Shang Dynasty (about 1600 BC-about 1046 BC)

3. Zhou Dynasty (1046-256 BC)

4. Qin Dynasty (221 BC-246 BC) In 221 AD, the Qin Dynasty destroyed six countries and established the first unified centralized dynasty. The Xiongnu and Donghu nationalities were in the north, but they had not yet contacted the western regions.

5. Western Han Dynasty (202 BC-8 AD) The Han Dynasty is now Xinjiang. The forces of the Western Han Dynasty entered the Korean Peninsula and incorporated half of its territory into China.

6. In the Eastern Han Dynasty (25-220), the war between the Han Dynasty and the northern Xiongnu continued, and after that, the Xiongnu split internally, and Xianbei took advantage of it to occupy all parts of Xiongnu.

7. The Three Kingdoms (220-265) In 220 AD, Cao Pi called Wei Di, in 221 Liu Bei called Han Di, and in 222, Sun Quan established the year number, which became the trend of the three kingdoms. The combined area of these three countries is the area of the Han Dynasty, of which Wei is the most powerful.

8. The Western Jin Dynasty (A.D. 266-A.D. 316) wiped out Wu in the West, ending the tripartite confrontation between the three countries.

9. Eastern Jin Dynasty (317-420)

10. The Sui Dynasty (581-618 or 619) ended the division for more than 400 years and reunified the whole country.

11. The territory of the pre-Tang Dynasty (618-907) shows that the Tang Dynasty was powerful at that time, and the development of the western and northern territories has surpassed any dynasty. In the late Tang Dynasty, the territory shrank greatly, and Tufan reached its peak, which was a great threat to the Tang Dynasty.

12. Five Dynasties and Ten States (907-979)

13. Northern Song Dynasty (960-1127) Among the major dynasties in China, the Song Dynasty was the smallest.

14. Southern Song Dynasty (1127-1276) During the Southern Song Dynasty, Mongolia rose, and soon it will wipe out the Asian powers and establish an unprecedented Mongolian empire. The dynasty established by Temujin can be said to be endless, and the iron hoof of the Yuan army has almost traveled all over Asia, and human beings have been unable to stop the pace of the Yuan Dynasty. The four Han dynasties in the picture all obeyed the emperor of the Yuan Dynasty and were under the control of the central government.

It became the number one hot spot after class overnight. How long can Tenghahe last?

Reporter Han Bing reports Going out at home in the League Cup is not a big deal, but losing more than 3 goals at home in a row, the worst record of losing at home in 61 years, is a key node that may push Tenghahe’s fate from quantitative change to qualitative change. Although Manchester United did not consider changing coaches when talking to the media, the act of making a statement itself has already made the outside world smell dangerous.

The 0-3 defeat against Newcastle United activated a series of dazzling shame records: half of the top 10 home games of the season were lost, the worst since the 1930/31 season; Lost 8 of the first 15 games, the worst since the 1962/63 season; There is also the highest loss rate (53%) in 90 years, which is not counting the previous 12 records of losing, conceding and losing in a row. The patience with Tenghahe is constantly consumed in this ever-increasing shame record, and the distance is getting closer and closer to being completely exhausted …

After the game, Tenghahe continued to complete the familiar "reversal" at the press conference, but his odds after class jumped to the second place in the Premier League within 24 hours after the game (odds of 3), second only to Sheffield United coach Hejin Barton (odds of 5/3) who scored only 1 point in 10 rounds. Chelsea coach Pochettino, who burns more money, has fewer events and fewer points, ranks fifth (odds are 17), which is much safer than Tenghah. In the early morning of Beijing time, just after Manchester United officially made a statement that it was not considered to change coaches, Tenghahe’s odds of class dismissal rose to the top of the Premier League (11/10), surpassing Hutchinson Barton (5/4), and Pochettino was even safer (20)! Overnight, Tenghahe entered the "extremely dangerous" zone from the "safe" position.

Since ancient times, there have been few gifts in the snow, and there have never been many people who have fallen into the rain. Tenghahe stressed that last season’s Carling Cup proved that he could turn the tide, but media such as Manchester Evening News and celebrities such as Neville made it clear that the Dutch coach had lost the support of the dressing room and it was only a matter of time before class was over. This season’s scandal-ridden dressing room of the Red Devils, after the turmoil of Sancho and Anthony, now players have completely lost confidence in Tenghahe himself. As early as after the Manchester derby, the British media revealed that players questioned Tenghahe’s tactics, including letting Lindelov, who is not good at wingers, play left-back, and Anthony, who is better at wingers, was not the first choice.

Tenghahe’s tough approach has also attracted the disgust of most players. Punishing Sancho is an example. After the Manchester derby, Tenghahe forced Manchester United players to stay to witness the celebration of Manchester City players and fans, canceled the original holiday and added extra homework, which was considered as disrespect for the players. The extra homework is to let the players watch the video edited by the coaching staff for themselves, which points out the mistakes made by the players. This kind of practice, like punishing primary school students, makes the stars feel "humiliated". The first person who didn’t buy it was Rachford. On the night after the derby, the Manchester United winger held a party in the nightclub until 3: 30 in the morning. At least for now, Tenghahe hasn’t given him a ticket.

Neville’s hint on the social media account is almost explicit: "We have seen such a situation before, we know how it ends, and we have had enough." Former Tottenham midfielder O ‘Hara also stressed: Manchester United is in chaos from top to bottom, the players don’t care about winning or losing, and the coach has lost the support of the players. This is similar to Neville’s definition of Tenghahe and Manchester United. Neville emphasized that both rivals of Manchester United have professional sports departments, but Manchester United doesn’t even have Sports director. In addition, after driving away Cristiano Ronaldo last year, Manchester United announced that it would consider new strategic choices, but there is still no clear direction today, which also makes Manchester United players feel insecure.

Tenghahe’s fate has changed from how to turn things around to when to finish class. The British media began to calculate the cost (15 million pounds) of firing Tenghahe for Manchester United. After Ferguson retired, this figure tied for the highest among the fired coaches. However, it has just been announced that last season’s revenue was as high as 640 million pounds, which is completely affordable for Manchester United, which set a new record for Premier League clubs. In addition, the media has even listed a succession candidate list for Manchester United: emeri of Aston Villa, Eddie Howe of Newcastle United, De Zerbi of Brighton, as well as the laid-off Zidane and the hot Bayer Leverkusen coach Alonso.

Different from last season, Manchester United’s dressing room is not only separated from Germany, but also the injury crisis has not improved. Casemiro’s new injury continues to weaken Manchester United’s already unbearable defensive end. Tenghahe wants to be what he calls a "fighter" and unite with the players to fight together, but he must first fully implement his tactics through the players-unfortunately, this is also the most difficult thing to do at present.

In order to save the situation, the British media revealed that Tenghahe would have a one-on-one conversation with Manchester United players to understand the situation and eliminate barriers. However, there is not much time left for Tenghahe, and the international competition day in November may be his last chance to breathe. At the end of November, Manchester United will play Galatasaray, Newcastle United, Chelsea and Bayern at home, and then Liverpool. How long can Tenghah last? It’s a good prize-winning quiz.

Some knowledge about football

Football is a sport in which the feet are the mainstay, the ball is controlled and dominated, and two teams attack and defend each other on the same rectangular court according to certain rules. Football is called "the first sport in the world" because of its strong antagonism, changeable tactics and large number of participants.

Here are some knowledge about football:

01

The origin of football

The predecessor of modern football originated from the ball game "Cuju" in Zizhou, Shandong Province (now Zibo City) in ancient China, and was later spread to Europe by Arabs from China, and gradually evolved into modern football.

Modern football originated in England.

In 2005, in the closing ceremony of the centenary celebration of FIFA, Linzi, Shandong Province, China was officially declared as the origin of world football.

The picture above shows the ancient Cuju map of China.

02

ancient football

The origin of football can be traced back to the ancient ball game Cuju in China. Cuju’s original name was "Tuju", and the word Cuju first appeared in Historical Records Biography of Bian Que Canggong, while Cuju was called the ancient football in China. In the Western Han Dynasty, writers Liu Xiang and Liu Xin and his son wrote in their personal works Bielu and Qilue: "Cuju players are rumored to be made by the Yellow Emperor." By the Tang and Song Dynasties, Cuju had become very popular and became an elegant activity in the court. This ball game was later introduced to Europe from China by Arabs.

03

Modern football day

October 26, 1863

On October 26th, 1863, several football fans met at the Fremason Hotel in Queen’s Street, London, England, and discussed and established the English Football Association, which was the first football association established in the history of world football, and its establishment marked the birth of modern football.

04

The "four" firsts in football

In 1848, the Cambridge Rules, the first written rule in the history of football, was born.

On October 26th, 1863, England established the first football association in the world, and unified the competition rules of football.

In 1872, the first official match between football associations was held between England and Scotland.

In 1900, in the Second Summer Olympic Games, football was included as an official event.

05

Football playing field

one

Venue area: The venue should be rectangular, with a length of no more than 120m or less than 90m and a width of no more than 90m or less than 45m (the venue for international competitions should be no more than 110m or less than 100m and no more than 75m or less than 64m). In any case, the length must exceed the width.

2

Line drawing: The competition venue should draw clear lines according to the plane drawing, the line width should not exceed 12 cm, and no V-shaped grooves should be made. The longer two lines are called sideline and the shorter one is called goal line. Draw a line across the court in the middle of the court, which is called the center line. The center of the site should be marked clearly, and a circle with this point as the center and a radius of 9.15m should be drawn, which is called the middle circle. On each corner of the site, a flat-topped flagpole with a height of not less than 1.50 meters should be erected, and a small flag should be tied on it; Similar flags and flagpoles can be erected on one side and at least 1 meter away from the sideline of the center line on both sides of the field.

three

Goal area: On the goal line 5.50 meters away from the inside of the goal post at both ends of the competition field, draw a line with a length of 5.50 meters perpendicular to the goal line into the field, with one end connected with the goal line and the other end drawing a connecting line parallel to the goal line. The area within the range of these three lines and the goal line is called the goal area.

four

Penalty area: On the goal line 16.50 meters away from the inside of the goal post at both ends of the playing field, draw a line with a length of 16.50 meters perpendicular to the goal line into the field, with one end connected with the goal line and the other end drawing a connecting line parallel to the goal line. The area within the range of these three lines and the goal line is called penalty area, and make a clear mark at the midpoint of the two goal lines measuring 11 meters vertically into the field, which is called penalty point. Draw an arc outside the penalty area with the penalty spot as the center and 9.15m as the radius, which is called the penalty arc.

five

Corner area: Take the intersection of sideline and goal line as the center and 1m as the radius, draw a quarter arc into the field, and the area within this arc is called corner area.

six

Goal: The goal should be located in the center of each goal line, and it is composed of two vertical goalposts with a distance of 7.32 meters and an equal distance from the flag point in the west corner, and a horizontal crossbar with a lower edge of 2.44 meters above the ground. In order to ensure safety, both the fixed goal and the movable goal must be stably fixed on the field. The width and thickness of doorposts and crossbars shall be symmetrical and equal, and shall not exceed 12 cm. The net is attached to the goalpost, crossbar and ground behind the goal. The net should be properly propped up, so that the goalkeeper has enough room to move. The material of the net is allowed to be made of hemp, jute or nylon. Nylon rope can be used, but it must not be thinner than hemp or hemp rope.

06

Position on the football field

one

Goalkeeper: The main responsibility is to hold the goal, observe the changes of the game on the field, organize and direct the offensive and defensive of the whole team.

2

Full-back: mainly responsible for defending the opposing winger or other players who are inserted into the winger position, and cooperating with the central defender to make up for each other and block the way to attack the goal directly. When our team attacks, we can also wait for an opportunity to help out and play the role of winger.

three

Central defender: It is the pillar of defense. Its main duty is to defend the most dangerous area in the front center of the goal, stop the opponent from shooting, and cooperate with the full-back and another central defender to make up for each other’s positions. It should also play the role of offensive and defensive organization and command.

four

Avant-garde: It is active in the middle zone between the striker and the defender, and its main responsibility is to control the midfield, which is the barrier of defense and the link of frontier attack. Advance can attack, retreat can defend, and timely insert or long-range, which plays the core role of the team.

five

Center: The main responsibility is to shoot through or catch a cross ball. Secondly, it is the "sharp knife" and "shooter" of our team through cross transposition, left and right coordination, disturbing the other side’s defense line and creating opportunities for our companions to insert, cut or shoot. It is the first line of defense for the whole team when the attack turns to the defense.

six

Winger: The main duty is to break through the opponent’s defense line from the side, take the ball and cut the shot or cross the baseline or outflank the shot. When defending, we should keep a close eye on our full-backs, prevent them from assisting freely, and assist our full-backs in defending the opposing wingers.

07

game

compare

game

rule

rule

1. Competition system

The game is divided into two teams, each with 11 players (generally speaking, each team is allowed to replace three substitute players during the game), and one of them must be a goalkeeper. The whole game is 90 minutes, which is divided into upper and lower halves, with each half lasting 45 minutes. The rest time between the first half and the second half shall not exceed 15 minutes. There is a referee and two sideline referees in the game. In each half, the referee can make up time according to the injuries and time-consuming substitution on the field. If the game must be decided, if the two teams draw within 90 minutes, overtime will be played for 15 minutes in the first half and 15 minutes in the second half. If the game is still tied, the winner will be decided by penalty kick.

The game time should be divided into two equal halves, 45 minutes for each half and 90 minutes for a ball game. Unless otherwise agreed by both parties under special circumstances, the following provisions shall apply:

A. In each half, the time lost due to substitution, dealing with the wounded, delay time and other reasons shall be made up, and the amount of this time shall be decided by the referee.

B. At the end of each half-time or after the whole game, if a penalty kick, corner kick, frontcourt free kick or the ball enters the opponent’s penalty area and the goal has not been completed yet, the time shall be extended until the end of the attack. Unless the referee agrees, the rest time between the first half and the second half shall not exceed 15 minutes.

2. Kick-off method

1. Before the start of the game, the kick-off or venue should be selected by coin-in, and the party who picks first should have the right to choose the kick-off or venue. After the referee gives the signal, the game should be started by a player of the opening team kicking the ball (that is, kicking the ball placed in the center of the playing field). Before the ball is kicked out, all the other players (except the team members) should be in their own half, and the opposing team members who open the team should also keep at least 9.15 meters away from the ball; After the ball is kicked out, there is obvious displacement. It should be considered that the kickoff player is not allowed to touch the ball again before the ball is touched or kicked by other players.

2. After a goal is scored, a player from the negative side should kick off again in the same way to continue the game.

At the beginning of the second half, the two teams should exchange venues, and the other side of the team that kicked off in the first half will kick off.

3. Penalty

1. Any kick-off that violates the rules in this chapter should be reopened. If the kickoff player touches the ball again before the ball is touched or kicked by other players, the opposing team should be at the foul place. Kick an indirect free kick

2. Kick-off can be scored directly to the opponent. Kicking into one’s own goal will result in a corner kick.

3. If the ball doesn’t cross the sideline or goal line when the game is suspended for reasons not specified in these rules, when the game is resumed, the referee should drop the ball at the position where the ball was suspended, and the game will be resumed when it hits the ground. If the ball is in the goal area when the game is suspended, it should be dropped on the goal line nearest to the position where the ball is located and parallel to the goal line. When the ball is dropped, the players must not touch the ball before it hits the ground, otherwise the referee should drop the ball again.

4. Dead ball

In the following cases, it becomes a dead ball:

When the ball crosses the goal line or sideline on the ground or in the air.

When the game has been stopped by the referee.

5. The game is going on

From the start of the competition to the end of the competition, the competition should be in progress, including:

A. The ball bounces back from the goalpost, crossbar or corner flagpole.

B. The ball bounced off the referee or linesman on the court.

C. the players on the field fouled and the referee didn’t punish them.

6. Method of winning

Unless otherwise stipulated in the rules, if the whole ball crosses the goal line from between the goalposts and under the crossbar, instead of being thrown or brought in by the attacker’s hand and deliberately pushed into the goal with his hand or arm (except that the goalkeeper is in his own penalty area), the attacker wins a goal. In a game, the team that wins more goals is the winning team. If neither side wins or the number of wins is equal, the game should be called a "draw".

7. Penalty for violation of regulations

-offside

(1) An attacker who is closer to the opponent’s goal line than the ball is in an offside position. Except in the following cases:

1. The player is in his own half.

2. At least two players of the opposing team are closer to the goal line of the opposing team than this player.

(2) When the player kicks or touches the ball, and the team member is offside, the referee thinks that the player has the following behaviors, so it should be judged offside:

1. Interfering with the game or the other side;

2. Attempt to gain benefits from offside position.

(3) A player should not be judged offside in the following circumstances:

1. The players are only offside;

2. A player can directly catch a goal kick, corner kick or throw the ball out of bounds.

(4) If a player is sentenced to offside, the referee shall award an indirect free kick by the opposing player at the offside location. If the player is offside in the opponent’s goal area, then this free kick can be executed anywhere in the goal area where he was offside.

-Fouls and misconduct

(1) A member intentionally violates any of the following nine items, namely:

1. Kicking or attempting to kick an opposing team member.

2. Tripping the opponent’s players, that is, behind or in front of the opponent, stretching your legs or bending over to trip or attempt to trip the opponent.

3. Jump to the opposing team.

4. Violent or dangerous collision with the other team members.

5. In addition to the other side is blocking, from behind the other team.

6. Try to hit the opposing team and spit on them.

7. Pull the opposing team.

8. Push the opposing team.

9. Touch the ball with your hands, for example, carrying and pushing the ball with your hands or arms (except for the goalkeeper in his own penalty area).

Note: On March 5th, 2021, international football association board announced that it had adjusted the rules concerning hand ball, and not all handball was considered a foul. Unintentional handball that causes teammates to score a goal or get a chance to score will no longer be considered a foul. In all the above cases, the opponent should be sentenced to kick a direct free kick at the foul place. If the foul place is in the opponent’s penalty area, the free kick can be executed anywhere in the penalty area. In the course of the game, if the defender intentionally violates any of the above nine items in his own penalty area, he should be awarded a penalty no matter where the ball is at that time.

(2) A player commits any of the following five fouls, namely:

1. The referee thinks that his actions are dangerous, such as trying to kick the ball that the goalkeeper has caught.

2. When the goalkeeper is in the penalty area:

A. Holding, patting or throwing the ball into the air in any direction after controlling the ball by hand, and then catching it, and walking for more than 4 steps without making the ball enter the competition state.

B. After holding the ball, touch the ball with your hands again according to the situation in clause (2)c, although you have made the ball enter the competition state before touching the ball by the team members outside the penalty area or the opposing team members inside and outside the penalty area.

C. The goalkeeper touches the ball with his hand after a team member intentionally kicks the ball to the goalkeeper.

D. The referee thinks that due to tactical purposes, the team intentionally stops the game and delays the game time, which makes the team gain illegitimate interests.

In all the above cases, the opponent should be judged to kick an indirect free kick at the foul place according to the specific circumstances of the first free kick rule.

3. Players should be warned and shown a yellow card in the following situations:

E. After the start of the game, players enter or re-enter the game or leave during the game: except for accidents, in either case, without the permission of the referee in advance.

F. If the referee suspends the game to execute the warning, the opponent will kick an indirect free kick to resume the game at the place where the ball is located when the game is suspended according to the specific situation of the free kick rules.

G. If the foul player has other more serious foul circumstances, he shall be punished according to the relevant provisions of the rules.

H. the team members violated the rules continuously.

I. express dissatisfaction with the referee’s decision by words or actions.

J. has improper behavior.

Except for a more serious foul, if a player’s behavior falls into any of the last three items mentioned above, he should be given a yellow card warning and ordered to kick an indirect free kick at the foul place according to the specific conditions of any team rules.

(3) When the referee thinks that a player has the following situations, he should be ordered to play and show a red card:

1. Commit acts of violence.

2. Serious foul.

3. Use foul language or abuse.

4. After being given a yellow card warning, he was given a second yellow card warning for foul.

The game is suspended because of the penalty. If the player does not violate other rules, the opponent should be sentenced to kick an indirect free kick in the foul place according to the specific situation of the free kick rules.

8. Free kick

There are two kinds of free kicks: direct free kicks (which can be scored directly into the goal of the foul team) and indirect free kicks (the server is not allowed to shoot directly, and can only shoot after being touched by other players).

9. penalty kick

(1) Requirements

The penalty kick should be kicked from the penalty spot, and the penalty player must be clearly defined. When serving, all players except the referee and the opposing goalkeeper should be outside the penalty area and in the competition field, and at least 9.15m away from the penalty point. Before the ball is served, the opposing goalkeeper must stand on the goal line between the two goalposts (his feet are not allowed to move). The referee must kick the ball forward; Don’t touch the ball again until other players kick or touch it. When the ball rolls to the circumferential distance of the ball, the game is resumed. Penalty kicks can be scored directly. When the penalty kick is executed in the middle of the game, or when the penalty kick is extended or reissued at the end of the semi-full game in the first half, if the kicked ball touches any post or two posts; Or touch the crossbar; Or touch the goalkeeper; Or continuously touching the goalpost, crossbar or goalkeeper and entering the goal, as long as there is no foul, it should be judged as a winning goal.

(2) Penalty

Anyone who violates any provision of this chapter shall be dealt with as follows:

1. If the defender fouls, the ball should be severely punished if it is not penalized.

2. If an attacker other than the penalty shooters commits a foul, the penalty will be invalid and should be severely punished.

3. If the penalty player commits a foul after the game is resumed, the opposing player shall issue an indirect free kick at the foul place according to the specific situation of the free kick rules.

10. Throw a foul ball

When the whole ball crosses the sideline on the ground or in the air, it should be thrown in any direction in the court by the opponent who touched the ball last before it was out of bounds.

When throwing the ball, the thrower must face the court, and some of his feet should stand on the sideline or outside the sideline. He should not leave the ground with his feet, and throw the ball into the stadium from the head to the back with both hands. The game resumed as soon as the ball entered the court. The thrower must not touch the ball again until it is kicked or touched by other players. Throw a foul ball into the goal directly to score.

penalty provision

1. If the ball is not thrown into the stadium according to the prescribed method, the opposing team members should throw the foul ball in the same place.

2. If the ball thrower touches the ball again after throwing the ball into the stadium before it is kicked or touched by other players, the opposing team should kick an indirect free kick at the place where the foul occurred. If a player fouls in the opponent’s goal area or fouls in his own goal area, he should kick an indirect free kick according to the specific circumstances of the free kick rules.

Goal kick.

When the whole ball crosses the baseline from the outside of the goal in the air or on the ground, and the last player who kicks or touches the ball is the attacking player, the defending goalkeeper will directly issue a restricted area at any place in the restricted area to resume the game. The goalkeeper must not put the ball in his hand before sending it into the game. If the ball is not directly served from the tee, that is, it has not entered the game, it should be re-served. The goalkeeper must not touch the ball again before it is kicked or touched by other players. Goal kick is not allowed to score directly. When serving goal kick, the opposing team members should stand outside the service area before the ball is sent out of the service area.

After the player who serves goal kick kicks the ball out of the service court, he touches the ball again before it is kicked or touched by other players, and the opposing player shall be awarded an indirect free kick at the place where the foul occurred. If a player fouls in the penalty area, it will be executed according to the specific situation of the free kick rule.

12. Corner kick

When the whole ball crosses the goal line from the outside of the goal, whether in the air or on the ground, and the defender touches the ball finally, the attacking player puts the ball in the corner area close to the ball out of bounds and kicks the corner kick.

Do not move the corner flagpole when serving the corner kick. A corner kick can win a goal directly. The opponent of the corner kick player shall not enter within 9.15 meters from the ball when the ball has not entered the game, that is, the ball has not rolled to the circumferential distance of the ball. A player serving a corner kick is not allowed to touch the ball again before it is touched by other players.

1. When a player who kicks a corner touches the ball again before it is kicked or touched by other players, the referee shall order the opposing player to kick an indirect free kick at the place where the foul occurred. If a player fouls in the goal area, it will be executed according to the specific situation of the free kick rule in the rules.

2. If there is any other foul, the corner kick should be kicked again.

Slide down to see all.

08

organization

one

The highest organization in the world is the International Football Federation, which was founded in 1904 and headquartered in Zurich, Switzerland.

The highest organization in China is the Chinese Football Association, which was established in Beijing on January 3rd, 1955.

09

Top ten famous football matches

one

The FIFA World Cup is held every four years. It is a football match with the participation of national teams all over the world, which symbolizes the highest honor in football and has the greatest popularity and influence.

2

The European Football Championship, also known as the "European Championship", is held every four years and is one of the most influential international football competitions. Since 2016, the number of teams participating in the final stage of the European Championship has expanded to 24.

three

The European Champions League, referred to as the "Champions League" or "Champions League", represents the highest level and honor of European club football. Twenty-two clubs have won the Champions League in succession, with Real Madrid winning the championship the most times, totaling 13 times.

four

The English Football Super League, referred to as the "Premier League" for short, is one of the "five major leagues" in Europe. It is composed of 20 teams and is considered to be one of the best leagues in the world. With its fast pace, fierce competition and numerous strong teams, it has become the most popular sports event in the world and the highest-paid football league.

five

Italian Football League One, referred to as "Serie A" for short, is one of the highest-level professional football leagues in the world. In the 1980s and 1990s, there were many stars and powerful teams in Serie A, which was called "Little World Cup".

six

Spanish Football League One, referred to as La Liga for short, is the most competitive league in Europe at present. It is known as the "Star League" and "Mr. League" and is the cradle of cultivating footballer of the year and the Golden Globe Award.

seven

German Football League One, referred to as "Bundesliga", is the highest-level club competition in German football. Bayern Munich is the most successful team in the Bundesliga, winning 28 Bundesliga titles.

eight

French Football League One, referred to as "Ligue 1" for short, started the era of "Green Giants" dominating Ligue 1 when French football superstar Platini debuted in saint etienne in the 1970s, which produced a turning point in Ligue 1 and made French football once again become an important force in Europe.

nine

The America’s Cup is the most important national football match attended by the member countries of South American Football Association. It was formerly known as the South American Football Championship and is also the oldest national football match in the world. It is held every four years.

10

The Asian Cup is the highest-level national competition in Asia. Since 1997, Asian Cup champions have represented AFC in the FIFA Confederations Cup.

10

Top ten famous football stars

one

Famous stars: Pele, Diego Maradona, johan cruyff, franz beckenbauer, Zidane, Ronaldo, alfredo di stefano, bobby charlton, Messi and Cristiano Ronaldo.

Source: Ping An Kudur

Editor: Zhang Zibo

Editor in charge: Yang Xiaobin

Duty Officer: Zhang Lijuan

Today’s football recommendation analysis score forecast Bologna VS Lazio La Palmas VS Atletico Madrid

In the 11th round of Italian first-class football league, Bologna played against Lazio at home. Bologna’s scoring efficiency is good this season, but there are many draws. In the last round, Sassuolo was tied, and all the away games were tied this season. Bologna has been unbeaten in the last 9 games, with 3 wins and 6 draws, and all three victories were won at home. Lazio beat Fiorentina 1-0 in the league on Tuesday morning, and Inmobile scored a 90-minute penalty to help the Biancocelesti score all three points. At present, Lazio has won three consecutive victories in the league, while 2 wins and 3 losses in the away game, and defeated Sassuolo as a guest to end the two-game losing streak in the away game. This season, the Biancocelesti’s attack is average, with only 13 goals scored in 10 rounds and 12 goals conceded.

Lazio won 1 win and 1 draw against Bologna last season and remained unbeaten. However, in four consecutive seasons, Lazio only scored 2 draws and 2 losses without winning, and even failed to score in the last three games. The data of this game is insufficient for Lazio’s support. After all, as a traditional strong team in the league, the tie is not easy to overestimate when its reputation and status are dominant.

Therefore, the home team, Boluo, is always in Asia, and it is expected that the match will be more exciting than the match 1 midfielder. The right pair is in charge. The performance in the field is stable and has the strength advantage, while Lazio needs to show better performance in the away game to continue its unbeaten record.

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. In the last five rounds, he scored a total of 12 goals, averaging 2.4 goals per game. The quality of the team’s defense is very high, and he lost 6 goals in the past five rounds. French striker Gleizman scored 7 goals, and Morata scored 6 goals, which was the main scorer of the team. At present, Victor vitolo, Depe, Mandawa, etc. in the team are plagued by injuries or absent from the game. Atletico’s players can always adapt to different competition environments and play well. Their tactical flexibility and adaptability enable them to always have an advantage in away games.

To sum up, I think Atletico Madrid will win on the road. Although we know that the away game is full of challenges, Atletico’s strength, experience and tactical flexibility all indicate that they will win this victory. I believe they will show their advantages in the competition and finally win.