Swimming, a fitness exercise that can last a lifetime.

Swimming can not only enjoy pleasant coolness, but also has a very "real" reason-research has confirmed that swimming is the most effective exercise for longevity.

The British "International Journal of Water Sports Research and Education" pointed out that swimming can enhance cardiopulmonary function, increase bone density, and is especially beneficial for people to develop good walking posture and reduce joint pain. Yuan Peng, a fitness coach, concluded: Such a healthy and safe exercise can be a lifelong fitness program.

Running in water doesn’t hurt your knees.

In a waist-deep pool, feeling the resistance of water, walking step by step is completely different from walking on land. At first, you can practice lower limb movement and swing arm in the water. When you are familiar with it, you can increase the range of movements, such as walking, walking backwards, running, and running in small steps.

Water fitness makes good use of the buoyancy of water to reduce the burden of gravity on the body. For example, when running on land, the knee joint has to bear an impact force equivalent to four times the weight, while running in water can not only avoid the injury to the knee joint, but also achieve the same exercise intensity. Overweight people can practice in the water to achieve the purpose of fitness.

Bicycle consumption in water is 20 times

Water spinning is a popular water fitness project in North America, which semi-submerges the stationary bicycle for the exerciser to pedal. Using the heat dissipation and fluidity of water, spinning in water is more interesting, and it has better effect on burning fat in legs and buttocks. Therefore, for people who want to lose weight in lower limbs, water spinning is a good fitness program choice in summer.

Moreover, because the thermal conductivity of water is more than 20 times that of air, even if it does not move in water, the human body will consume a lot of heat. Studies have shown that exercising in water for 20 minutes at the same intensity consumes the same amount of heat as exercising on land for more than one hour, which can quickly achieve fitness effects.

Shaping and moistening skin in water

If you want to shape, underwater body exercises are more interesting and effective. Including physical exercises such as equipment, yoga and aerobics in water, but these sports are not simply transplanted into water. For example, the instrument practice in water is mainly to take advantage of the resistance of water, and it can have a significant effect on shaping the chest, waist and buttocks with the help of empty water bottles, small buckets and balance rings. On the basis of traditional yoga, water yoga also adds camel style and horse running style, and makes full use of the resistance of water to protect the body from injury, thus reducing the possible physical injury and pain caused by traditional yoga practice.

When you exercise on land, you often forget abdominal breathing. However, when exercising in water, due to the pressure of water, the human body will be forced to change from chest breathing to abdominal breathing, which will strengthen the respiratory muscles and increase the vital capacity.

Moreover, when exercising in water, the temperature, pressure and resistance of water, as well as the flapping of water current and waves, can stimulate the skin, improve the blood circulation on the body surface, keep the skin moist and elastic, and delay aging, which is the first choice for women who love beauty.

Tips: The water temperature for body-building in water should not be too cold, and 29℃~30℃ is the best. The best exercise time is before meals or one hour after meals, 2~3 times a week for 30~45 minutes each time.

Football feast is shared by the world

  A piece of 18k gold with a weight of 4.97kg was made into a unique "Hercules Cup" by Italian sculptor Gazzani. Every four years, men’s football teams all over the world fight for the highest honor, and fans all over the world are crazy about watching the ownership of this gold cup.

  Among the more than 200 members of FIFA, dozens are frequent visitors to the Men’s Football World Cup, and more are spectators who can’t get the "tickets". But this does not prevent hundreds of millions of fans all over the world from following Wan Li, or waiting all night to release their enthusiasm for football.

  The fans in China are also passionate about the World Cup. Although China’s men’s soccer team reached the World Cup finals only once, China fans’ "World Cup complex" is not inferior to other regions. In this hot summer, the World Cup will become a hot topic for domestic fans.

  New horizon

  Like many fans’ memories of the World Cup, Laotian, a 63-year-old retired worker, began to watch football in 1982. That year, CCTV broadcasted the World Cup for the first time. "I just bought a black-and-white TV set at home, and I got up in the middle of the night to watch the ball. It was an eye-opener. It turned out that football can play like this!" Laotian recalled.

  Since then, Mr. Tian has never missed a World Cup, and the four-year "staying up late to watch the live broadcast" has almost become a model. In 2002, he also went to South Korea to witness the performance of China’s men’s soccer team in the World Cup. However, since the World Cup in South Africa in 2010, Mr. Laotian has found that the channel for watching the game is no longer just TV, and his son’s generation has already watched the ball on some online platforms. The popularity of the mobile Internet has opened a "new horizon" for fans.

  On the occasion of the countdown to the 2018 World Cup, two video platforms, Mi Gu and Youku, announced that they had reached a cooperation with CCTV, and "pressed the whistle" to win the new media copyright of this World Cup. This means that domestic fans can watch all 64 live HD games on the mobile phone client and PC side of these two companies. "Enjoy the World Cup anytime, anywhere" is no longer just a slogan.

  The time difference between Russia and China is five hours, and many games are in prime time for domestic users. It is roughly estimated that the domestic audience of this World Cup is expected to exceed 1 billion. Relying on the social network platform, the topic of the World Cup will spread explosively. Laotian said that his son has helped him download the mobile APP (application software) for watching the game, and a group of old golfers have also built a WeChat group. "Watching and chatting, the more interesting this World Cup is!"

  new technology

  Jerry Lee, a Tianjin fan, is a loyal fan of the English team, and the quarter-final of the 2010 World Cup still rankles him. "Lampard’s shot crossed the goal line as a whole in slow motion, but it was judged invalid by the referee on duty. A wrong judgment is likely to cost a team four years of hard work." However, despite the introduction of goal-line technology, wall spray and other means, there are still many controversial penalties in the World Cup referee in Brazil, and the referee repeatedly steals the camera to some extent, which reduces the excitement of the game.

  In this World Cup in Russia, the technology of video assistant referee (VAR) will make its debut. This technology has been applied in World Club Cup, Confederations Cup, Super League, Bundesliga, Serie A and other competitions. "We have conducted experiments in more than 1,000 games and found that without VAR, there will be one misjudgment every three games on average, while with VAR, there will be one misjudgment every 19 games. Although it won’t solve all the problems, it’s obviously helpful for the game. " FIFA President infantino said a few days ago.

  It is reported that FIFA will set up 33 broadcast seats in each match of this World Cup, including 8 slow cameras, 6 ultra-slow cameras and 2 seats for observing offside, and screen and confirm key penalties such as goals, penalties and red cards, which will also help the referee to punish some missed violent fouls. The introduction of VAR will make Diego Maradona’s "God’s hand" and Suarez’s "bite innocent" and other loophole-taking behaviors hard to escape.

  However, while reducing "unjust, false and wrong cases", VAR has also been controversial. Frequently stopping the game, affecting the fluency of the game, and making the stoppage time longer are endless. Lampard said frankly that VAR technology is still immature, and it is too early to introduce the World Cup. Of course, more fans may vote for it like FIFA-after all, sometimes disputes and disputes waste no less time than watching videos.

  Is the application of new technology adding color or chaos? Maybe we can only wait for the game to answer. "From the fans’ point of view, if the penalty is more convincing, it will increase the transparency of the game and football will return to its own excitement." Jerry Lee said.

  New sensation

  With Iran’s final submission of the 23-man roster, all 736 players from 32 teams in this Men’s Football World Cup have been confirmed. Among them, there are 9 players from the Super League. These familiar faces who play for Beijing Guoan, Guangzhou Evergrande and other teams make China fans feel more about watching the "home players" game.

  Compared with previous World Cups, this time Russia is not far away. With the development of sports tourism, this World Cup may usher in the largest "sightseeing group" of South Korean fans since the 2002 World Cup in China and China. It is estimated that 100,000 South Korean fans will rush to the scene to watch the game. As of June 8th, the World Cup tickets announced by FIFA show that China fans have bought more than 40,000 tickets, exceeding expectations.

  In addition, China elements have been deeply blended with the World Cup. One third of the 15 sponsors and partners listed by official website in the Russian World Cup are China enterprises. From the peripheral products such as mascots and fans’ equipment, to the air-conditioning equipment in venues and billboards beside the stadium, China elements are readily available.

  The World Cup is a festival for fans all over the world. People participate in it, not only to watch the game. As far as predicting the results of the game is concerned, Pele, the king of the ball, is famous all over the world. Paul Octopus created the magic of predicting all the results of eight games in the 2010 World Cup. It is said that the official of the World Cup in Russia also owns a white Persian cat named Achilles, and I don’t know how to behave.

  The suspense of winning or losing the men’s soccer World Cup match and the elegant demeanor of the star players all affect the hearts of China fans. Perhaps it is to support a certain team and feel the "heartbeat acceleration" from the ups and downs of the green story; Perhaps it is a kind of nostalgia, the days that those classic moments accompanied, and also recorded their lost youth; Maybe it’s just a fad to follow the trend and seek common interests in hot topics … In any case, the curtain of the 2018 Men’s Football World Cup will open. In the next month or so, football will ignite the passion of fans, and a football feast will bring new memories to fans.

  People’s Daily (23rd edition, June 13, 2018)

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5:3! Bayern completed revenge, 3 full-backs, 2 goals, 1 goal and 2 goals. It’s really unfair to lose in Paris.

On the evening of March 11th, Beijing time, the 24th round of Bundesliga started in full swing, and Bayern continued to sit in Allianz Stadium to face augsburg. In the first half, Berisha used pawar’s mistake to break the deadlock. Cancelo and pawar scored two goals in four minutes to overtake the score. Then pawar scored twice and Sane headed the ball to expand the score. Berisha also scored twice in the second half, Alfonso Davies stabbed and sealed the victory, Vargas pulled another goal in injury time, and finally Bayern beat augsburg 5-3.

In the second leg of the Champions League knockout two days ago, Bayern easily knocked off the horse 2-0, and didn’t give Mbappé and Messi too many chances. However, Bayern, who is back in the league, will still face a big threat, with Dortmund, Berlin United and other teams chasing after. In addition, Bayern lost to augsburg in the first leg.

In this game, Shu Bo-Mo Ting was absent due to a back injury, and Mane returned to the starting lineup as the center. Muxiala, Sane, Gnabry and Alfonso-Davies ambushed behind him, and kimmich was single-backed; Cancelo, Yupamelano, Delicht and pawar form the defence, and the goalkeeper is Sommer.

Only three minutes into the opening, Bayern made a mistake in defence.Pawar inadvertently headed the ball and staged an own goal assist. Berisha picked the ball with his right foot in the restricted area and pushed it over Cancelo, scoring 0-1! Augsburg takes the lead by going from customer to customer.

As the team with the fiercest firepower this season, daring to score Bayern’s goal may mean a fiasco. Sure enough, in the 15th minute, Bayern patiently organized the frontcourt and Alfonso Davis scored the ball on the left.Sane passes to the right again, and Cancelo gets the ball in the restricted area, and his left foot shakes the defense, and his right foot explodes into the far corner to score, 1-1!This was Cancelo’s first goal in Bayern, and he also got three assists in the past eight games.

In the 19th minute,Kimmich’s right set-piece was sent to the penalty area, Driget’s header ferry was cleared, Ma’s barbed pass in the penalty area, and pawar grabbed the goal, 2-1!Pawar redeem oneself by good service! It took only 4 minutes for Bayern to finish the lead in the score.

In the 35th minute,Kimmich kicked the corner, Driget’s header was blocked, and pawar staged the version 2.0 of the Peach Blossom Shadow Flying Excalibur. He directly volleyed and scored twice, 3:1!So far this season, pawar has scored five goals on behalf of Bayern in various competitions, which is the highest number of goals scored by the French defender in a single season.

In the 39th minute, Mane turned and volleyed in the restricted area, and Jikaiweiqi flew to block the ball out of the baseline with one hand.In the 44th minute, Bayern broke the ball in the frontcourt, and Sane pushed straight to the left. Mane swung open the angle and the shot was saved. Sane followed the header in front of the door to make up the shot and broke the net, 4:1!Sane scored the seventh goal in the league, which was his first goal after the World Cup.

In the 50th minute after coming back from the second half, Bayern fought back in the middle circle, Grabri pushed the direct pass, Sane got the ball straight, and Mane followed up and pushed the goal, but the offside goal was invalid. In the 53rd minute, Mane tried a long-range shot at the top of the arc, and the ball was slightly higher. It can be seen that after coming back, Mane hoped to find the feeling of scoring again. In the 58th minute,Arne Mayer’s long-range shot was saved by Sommer. Driget was fined a yellow spot package for a foul while defending in the restricted area. Berisha cheated Sommer with a penalty kick, and the score became 4-2!

In the 74th minute,Bayern made a comeback. After Cancelo pushed the ball on the right, the instep of the outer foot passed to the back point. Alfonso Davies followed up and stabbed the next city, 5:2!Bayern once again expanded the score to 3 goals, which was Alfonso Davis’ first goal of the season. Seeing that the victory or defeat has been decided, nagel Mann also let the substitute players come out to find the feeling of the game, and the main players such as Gnabry, Mane, Muxiala and Derrych came off to rest one after another. In injury time, Vargas fell to the ground and shoveled to narrow the score again.

In the end, Bayern beat augsburg 5-3 at home, avenged the loss in the first leg, and continued to lead the Bundesliga standings. Counting this game, Bayern scored 8 wins and 1 loss in the last 9 games. Seeing Bayern in such a fiery state, we can only say that Paris is really right to lose.

The Premier League is about to change!

International football association board has announced plans to increase the "effective time" of the competition, the world referee director.Pierluigi CollinaSaid that Premier League players will stop wasting time.

He is the chairman of the referee committee of the International Football Federation, and he said: "Aston Villa is valid for 43 minutes against brentford. I don’t think anyone is willing to spend money to watch the game for only 43 minutes. "

According to the data available in Colina, the effective time of Premier League matches is 54.49 minutes, while the effective time of Scottish Premier League matches is even lower, at 50.42 minutes. The effective time of the Champions League competition is 58.07 minutes.

International football association board has decided to use the actual time in five key areas, namely substitution, player injury, penalty and red card, VAR and goal celebration, instead of the estimated value, when calculating the total pause time.

Although this may mean an increase in pause time at first, it is thought that this situation will decrease once players realize that their time is only added.

Colina said, "We have seen that using VAR reduces simulation. How many yellow cards are issued because of simulation now? Very few, because players know that it is meaningless to try to simulate. "

"When the players know that wasting time is meaningless, because that time is compensated, I believe that wasting time will be reduced."

Why the exact time is important-even if the score is 7-0.

Colina said that the extra time in Liverpool’s recent loss to Real Madrid at Anfield was seven minutes, but if the actual wasted time in the second half was correctly evaluated, the time would be increased to 16 minutes.

He said that if the correct guidelines are applied, Liverpool’s seven-goal victory over Manchester United should also add more time.

Colina said: "Last weekend, there were 10 matches in the Premier League. Four of them have more than 10 minutes of extra time, and some other games have no accurate time, probably because the scores are 7-0 and 4-0. "

"In the Liverpool game, four minutes were added in the first half and three minutes in the second half. But he scored six goals in the second half. "

"Maybe at some point in the future, we will make a rule that if there is a big gap between the two teams, no extra time will be given. But this will be written into the rules of the game.

"Now this is common sense, but it is common sense only if it doesn’t affect anyone.

"I can understand that it is difficult to show the correct time when the score is 7-0.

"But if it is stipulated that the whole goal difference may affect the final ranking of the game, it may be different to score a goal or not."