Continued content

In this column, I will continue to introduce you to the related content of running.

1.?posture?

Let’s start with the posture. As a "most natural" sport, running hardly involves the cooperation between people and equipment (except running shoes, which will be elaborated in detail), and the running mode can be said to be a skill package brought by human beings, which is embedded in genes as people evolve to walk upright.

Since I became a father, I have watched my daughter fall to the ground, from learning to look up, turn over, crawl, stand, walk to run, and often lament the magic of the creator; At the same time, it is very enlightening to observe the movements of children! For example, if children want to pick up toys on the ground, or move a small stool, they must squat down, take them, and then squat up, instead of bending down and reaching for things on the ground first like adults; Another example is that when a child runs, the heel does not touch the ground first, but the sole touches the ground first.

When children learn to walk, their language communication skills are usually not fully developed, so these basic action patterns are not taught by adults-parents only do some auxiliary work such as help at most.Obviously, these basic movement patterns are "preset programs" that already exist in every child’s brain at birth.After a period of "debugging" and "running-in", children can use these preset programs normally, and the action differences between children are very small.??

Now the field of kinematics has fully paid attention to the value of the research on children’s sports patterns, and formed a special branch of developmental sports, and through some exercises, adults can gradually return to their original source in sports patterns.

2.?core

In the introduction of the last issue, we introduced the importance of posture-because of sitting or standing for a long time in life, and often because of poor sitting or standing posture, some wrong body habits are formed, which leads to "imbalance" in the body, and this "imbalance" destroys the core stability of the human body, so it is easy to compensate in sports and becomes one of the reasons for sports injuries.

In Tiesanluan, most fans are energetic and curious sports enthusiasts, and they are also willing to try new things. I remember that for a while, "practicing the core" was a very fashionable thing in the iron three laps (maybe it still is).

Therefore, all kinds of flat support, sit-ups and abdominal muscle tears are practiced happily, and you must regularly take photos of eight abdominal muscles in front of the mirror to prove the effectiveness of "practicing the core".However, when I returned to these special sports, I found that the previous problems still existed, so I went back to the above process and entered an infinite loop.?

This is the trouble of many iron three people-they are all practicing the core, and few people can tell what the core is, and even fewer people know how to use it.?

Generally speaking, the muscles that control the spine and body posture can be called core muscles.We won’t delve into it here. The body is like a complex but not very reliable engine. Only when all parts are in normal positions can the ideal output power be achieved, and the core function is to ensure that these "parts" can be in normal positions without deviation.

3.?DNS

Go on, running,Running mainly relies on the lower limbs to drive the body forward, and the legs do repeated periodic movements like pistons, while the pelvis is the fulcrum of the movement of the legs. If the fulcrum is not stable, the parts will deviate and the engine will act abnormally.. How to control the stability of the core to ensure the efficient operation of the engine? Here is a concept: dynamic neuromuscular stability (hereinafter referred to as DNS). Excuse me? If you know every word, you don’t know what you’re talking about. In this case, the purpose of my subject (zhuang) and general education (bi) has been achieved, and brackets laugh!?

Get down to business,Simply put, DNS is a technical means to help restore or improve sports ability through the stability of core muscles. Different from the usual methods of simply strengthening the muscle strength of waist and abdomen, DNS mainly controls the coordination of waist and abdomen muscle groups and intra-abdominal pressure through the motor nervous system to achieve the goal of core stability.

The diaphragm and pelvic floor muscles of the human body are like the lid and bottom of a mineral water bottle, and the abdominal wall is the body of this mineral water bottle. When your posture is correct, the diaphragm is opposite to the pelvic floor muscle, and you use abdominal breathing to inhale one breath into the abdominal cavity, which causes the intra-abdominal pressure to rise, just like filling a mineral water bottle with water and tightening the bottle cap. At this time, the structure and state of the bottle are very stable and not easy to deform. As shown in the figure below.

If the posture is bad, such as the pelvis leans forward excessively (many people will deliberately do this to make their chests stand high and their hips become warped), the relative position of the diaphragm and pelvic floor muscles will be destroyed, just like if you squeeze the bottle body of a mineral water bottle into it, even if it is filled with water, the bottle still cannot maintain structural stability. As shown in the figure below.

Through DNS, joints can be located in the best position, so as to obtain the best advantages of sports mechanics, and it is also conducive to the correct excitation of sports muscles. existIn long-distance endurance exercise, the muscle strength or endurance of a single muscle is not the key point. The key to improve exercise efficiency is to coordinate the work between muscles and stimulate them at the right time, and a good posture is a prerequisite for achieving efficient exercise..?

I hope this article will play a role in attracting jade, so that everyone can look at the "core" from another angle. We will talk about running shoes in the next column, so stay tuned.

Two sets of online courses taught by teacher Kaiyuan are recommended to everyone:

1. For Xiaobai’s "Biaojie" course, you can send "Biaojie" to our official "LOCOMO Endurance Sports Research Institute" for details.

2 For the Marathon course for runners, you can send the "standard iron" to our official number "LOCOMO Endurance Sports Research Institute" for details.

　　 On the morning of June 22nd, "Beautiful Hebei Red Line — — A delegation from the online media interview activities to commemorate the 95th anniversary of the founding of the Party came to Qiannanyu Village, Jiangshui Town, Xingtai County, Hebei Province. The picture shows the Kangda Exhibition Hall.

　　 Hebei News Network (Reporter Chang Fangyuan) This is a fertile red soil and the greenest place in Taihang Mountain. The development model of "red+green" has turned into the badlands into a green mountain and a barren mountain ditch into an economic ditch. On the morning of June 22nd, "Beautiful Hebei Red Line — — The delegation of the online media interview activities to commemorate the 95th anniversary of the founding of the Party came to Qiannanyu Village, Jiangshui Town, Xingtai County, Hebei Province. The beautiful and rich Qiannanyu made online media reporters praise it.

　　 Qiannanyu is the seat of China People’s Anti-Japanese Military and Political University (hereinafter referred to as "Anti-Japanese University"). On November 4, 1940, Kangda General School was stationed in Jiangshui, Xingtai County, Hebei Province. Since then, it has been running here for three years, and has trained three students, totaling 18,000. Zhu De, Peng Dehuai, Liu Bocheng, Deng Xiaoping, Luo Ruiqing, Teng Daiyuan, He Changgong and other proletarian revolutionaries of the older generation have fought and lived here.

　　 On the morning of June 22nd, "Beautiful Hebei Red Line — — A delegation from the online media interview activities to commemorate the 95th anniversary of the founding of the Party came to Qiannanyu Village, Jiangshui Town, Xingtai County, Hebei Province. The picture shows online media reporters interviewing in Qiannanyu Eco-tourism Zone.

　　 Came to Qiannanyu, "Beautiful Hebei Red Line — — In commemoration of the 95th anniversary of the founding of the People’s Republic of China, the interview group first visited the Kangda Exhibition Hall. Surrounded by green hills and shaded by green trees, the Kangda Exhibition Hall is magnificent and solemn. "Looking at today’s magnificent buildings, it’s hard to imagine the hard conditions here in the past. I wanted to look for the old site of Kangda just now, but I was told by the commentator that there was no remains of the old site of Kangda, because the school building of Kangda in the war years was just a few dilapidated earth-walled grass houses. More often, teachers and students could only struggle and study on the grass and in the ravine. " After the visit, Jing Wong, a reporter from overseas network, felt that in the extremely cruel and arduous war years, groups of anti-big students took up important posts, made outstanding contributions to winning the victory of War of Resistance against Japanese Aggression and even the war of liberation, and showed the revolutionary ancestors’ spirit of hard struggle and the greatness of firm revolutionary belief.

　　 On the morning of June 22nd, "Beautiful Hebei Red Line — — A delegation from the online media interview activities to commemorate the 95th anniversary of the founding of the Party came to Qiannanyu Village, Jiangshui Town, Xingtai County, Hebei Province. The picture shows the scenery of Qiannanyu Village.

　　 Starting from Kangda Exhibition Hall, take a battery car all the way up Panshan Road, and you will come to the entrance of Qiannanyu Eco-tourism Zone. What you see along the road are clean houses with red roofs and white walls, clear streams flowing down, and apple orchards full of fruits … … Entering the tourist area, the terraced fruit trees surrounded by layers of stones are lush, and an asphalt road winds up and shuttles through the intoxicating green. On the hillside, the six characters of "recreating beautiful mountains and rivers" planted by evergreen shrubs stand out against the blue sky and white clouds.

　　 Guo Tianlin, secretary of the Party Committee of Qiannanyu Village, said that Qiannanyu was not the scene before. Qiannanyu, which suffered nine disasters in ten years, was a well-known poor mountain village. In 1963, a catastrophic flood almost destroyed all the mountain vegetation and only a few hundred acres of life-saving fields in the village. Since then, Qiannanyu people have been managing mountains and controlling water for 20 years before they got this piece of green in Taihang Mountain. Today, Qiannanyu has formed a layered greening model of barren hills with "ecological forest wearing a hat, dried fruits wrapped around the waist and small terraces holding the foot". All 8300 mu of barren hills suitable for forest in the village have been afforested, with the forest coverage rate exceeding 90% and the vegetation coverage rate approaching 95%.

　　 More than a decade ago, Qiannanyu people made up their minds to close down polluting enterprises such as mineral processing plants and chemical plants that could bring them considerable economic benefits, and developed a 38-square-kilometer "red" and "green" combined eco-tourism zone by using anti-big red resources and green resources all over the mountain, which received nearly 500,000 tourists in 2015. Forest fruit planting and tourism development, before 2015, the collective income of Nanyu Village was 31.2 million yuan, and the per capita income reached 11,800 yuan.

　　 "Here, the spirit of hard struggle not only stayed in the war years, but is still being carried forward. The beautiful scenery here is not a gift from nature, but comes from people’s efforts. What is even more rare is that a group of scientific and technological leaders like Li Baoguo have emerged here, who can take root in places with difficult conditions and lead farmers to develop. " Dai Yu, a reporter from the People’s Daily Central Kitchen, lamented that in Qiannanyu, the red spirit collided with the green beauty, and Taihang Mountain was being written as a legend.

　　Come to New Year this year.

　　In addition to friends and family.

　　There is also a cold wave from the polar regions.

　　Central Meteorological Observatory at 06: 00 on January 23

　　Continue to issue a cold wave blue warning

　　It is expected that it will not be until the third day

　　This cold wave will continue to affect our country.

　　Affected by strong cold air, it is estimated that the temperature will drop by 6 ~ 10℃ in most parts of central and eastern China, by 12~14℃ in eastern Northeast China, eastern Jiangnan and northeastern South China, and by more than 16℃ in eastern Jilin from 08: 00 on January 23rd to 08: 00 on January 25th. There are 4 ~ 6 winds in the above areas, and gusts are 7 ~ 8. Some areas in western Gansu, western Inner Mongolia, northern Qinghai and Ningxia have sand or floating dust. There are 6 ~ 8 winds and 9~10 gusts in most offshore areas of China. The lowest temperature in the process appeared on the morning of 25th, and the lowest temperature 0℃ line will be located in the east of Yunnan, south of Guizhou and north of South China.

　　From 23rd to 24th (the second day and the third day of New Year’s Day), the temperatures in Northeast China, North China and East China will hit new lows after winter, and the temperature will be 6-10℃ lower than normal.

　　From the early morning of January 23rd, snowflakes began to float in Zhangjiakou, Chengde, Tangshan, Qinhuangdao, Baoding and many places in Beijing.

　　[Snow in xiong’an new area]

　　Address: xiong’an new area Yuerong Park Source: Jishi Client

　　[Snow in Tangshan]

　　Photo from Tangshan traffic police

　　Hebei specific weather forecast

　　[Hebei Meteorological Observatory continued to issue the blue warning signal of cold wave at 05: 00 on January 23, 2023]

　　Affected by cold air, it is expected that the lowest temperature in the whole province will continue to drop tomorrow morning, with Baoding, Langfang and the south area dropping by 6 ~ 8℃, local dropping by 8 ~ 10℃ and other areas dropping by 2 ~ 5℃. Tomorrow morning, the minimum temperature in the north of Zhangjiakou and Chengde will drop to-33 ~-26℃, in Shijiazhuang, Cangzhou and the south, to-16 ~-12℃, and in other areas to-25 ~-17℃.

　　[Hebei Meteorological Observatory continued to issue gale blue warning signal at 05: 00 on January 23, 2023]

　　Affected by cold air, it is expected that there will be winds of 4 to 6 from north to northeast in eastern Chengde, Qinhuangdao, eastern Tangshan, Cangzhou, Hengshui, Xingtai and Handan from day to night, with gusts of 7, which will weaken to below 6 at night; There are 4 to 6 northwest winds, 7 gusts and 8 local gusts in Zhangjiakou, the central and western Chengde, the western Baoding and the western Shijiazhuang. There are 7-8 northeast winds, 9 gusts, 6-7 northwest winds and 8-9 gusts in coastal waters and coastal areas. Please take precautions!

　　[Weather forecast issued by Hebei Meteorological Observatory at 05: 00 on January 23, 2023]

　　Today, from day to night, scattered light snow or light snow turned cloudy in southern Langfang, Cangzhou, eastern Hengshui, western Shijiazhuang and western Xingtai, while other areas turned cloudy and sunny. The highest temperature is-25 ~-5℃ in Zhangjiakou, Chengde, Tangshan, Qinhuangdao and northwest Baoding, and-4 ~ 2℃ in other areas. The lowest temperature is-33 ~-20℃ in Zhangjiakou, Chengde, northern Qinhuangdao and northwestern Baoding, among which-33 ~-26℃ in Bashang area and-19 ~-12℃ in other areas.

　　Tomorrow, from day to night, the whole province will be sunny and cloudy.

　　From day to night on the 25th, the northwest turned sunny and cloudy, while other areas were cloudy and sunny.

　　Yesterday (22nd, New Year’s Day),

　　The cold wave brings strong winds and cools down to "celebrate the New Year"!

　　Today and tomorrow,

　　On the 23rd (the second day) and 24th (the third day),

　　The temperature in our province plummeted,

　　Many places will be frozen.

　　And the strong wind "assisted",

　　The wind-cold effect is remarkable,

　　Little friends, be sure to wear more clothes to protect yourself.

　　To sum up

　　During the Spring Festival this year

　　The cold in the north lasts for a long time

　　It’s short but really cold in the south.

　　Everyone should pay attention to cold and warmth.

　　Synthesis: Website of Central Meteorological Observatory, Hebei Weather and Meteorology Beijing

Qilu Net Lightning News February 3 rd What do you think of winter in Shandong? It is to climb the mountain to enjoy the snow and see the scenery wrapped in silver. It is to play with ice and snow and unlock the new gameplay in the winter fairy tale world; Or enjoy the folk customs in the countryside and feel the folk customs in winter … Follow Xiao Ni, the virtual anchor of Lightning News, and go to Shandong for the New Year together to get a close look at Qi Feng Lu Yun and friendly shandong.

　　Huang Qifan believes that the huge annual real estate transaction volume of 16 trillion to 17 trillion will surely become a historical turning point, and the future market will gradually shrink.

　　About 97,000 real estate enterprises are gradually entering the deep-water period of transformation. With the implementation of measures such as deleveraging and stabilizing finance, China’s real estate sector will enter the "second half" era of stock management.

　　"Overall, the era of China’s real estate in short supply is over." Huang Qifan, vice chairman of China International Economic Exchange Center, said at the World Chinese Real Estate Society held on July 13th, "The huge annual transaction volume of real estate in China is bound to become a historical turning point, and the market will gradually shrink in the future; Therefore, in the next decade, I predict that the real estate growth rate will not be higher than China’s GDP and M2 growth rate, but it will not fall too fast and will enter a stage of steady growth in an all-round way. "

　　How should real estate enterprises with an average debt of more than 80% go into battle lightly? "Learning from the experience of developed countries, in fact, financial transformation is also crucial for housing enterprises." Wang He, secretary-general of the World Chinese Real Estate Society, said, "The transformation of real estate enterprises should start from the financial field, such as REITs (real estate trust and investment funds) to reduce the burden on enterprises."

　　At present, nearly 100,000 real estate enterprises registered in industrial and commercial registration have become the epitome of China’s real estate development in the first half.

　　According to Gao Bo, director of the Center for Urban and Real Estate Research of Nanjing University, the development of real estate has contributed to GDP, promoted the process of urbanization, promoted land finance and housing finance, and reduced financial risks. Only by taking the modernization of the housing system as a prerequisite can the real estate industry really do it.

　　For example, in 2018, the added value of the real estate industry in the United States accounted for about 13.2% of GDP. In the first three quarters of the same year, the added value of real estate in China was about 4.36 trillion, accounting for 6.69% of GDP.

　　There is no doubt about this step of transformation. How to turn? Many experts in the research field believe that on the one hand, it is necessary to shift from extensive expansion strategy to refined operation, on the other hand, enterprises need to fundamentally change their financial model.

　　"The transformation of real estate enterprises should pay attention to ‘ Lianggao ’ That is, high quality and high technology. " Jia Shenghua, director of the Real Estate Research Center of Zhejiang University, said, "High quality means that housing enterprises should return to their final purpose of residence, not quantitative expansion; High technology means that more technical means need to be integrated into the development and management of houses. "

　　"REITs are like an IPO of an office building, and the share can be transferred, traded and distributed." Hu Feng, a senior director of dtz and head of the North China District Valuation and Consulting Service Department, told the First Financial Reporter, "It is equivalent to sharing this building. If you buy a share, you can enjoy the benefits of the share. This share can be transferred and transferred, so the assets will flow."

　　According to the First Financial Reporter, Ping An Real Estate, Poly Real Estate, Xuhui and Longhu have also stepped in since CITIC, the first private equity REITs in China, was launched in May 2014. According to the data of Industrial Securities, as of May 12 this year, 48 REITs have been issued in China, with a total amount of 93.42 billion yuan.

　　The REITs research group of Guanghua School of Management, Peking University estimates that the market size of REITs in China is about 4 trillion to 12 trillion.

　　Liu Qiao, dean of Guanghua School of Management, Peking University and professor of finance, believes that REITs will probably become one of the most important starting points for China’s financial system reform or supply-side reform in the next few years.

　　Liu Qiao also wrote in CBN that REITs are not limited to real estate. At present, the problem of financing difficulty and high cost for enterprises in China, especially private enterprises, has been very prominent. The introduction of REITs is conducive to reducing systemic financial risks and promoting the development of real estate industry and upstream and downstream industries.

　　"If the capital operation in previous years was to borrow money to get land, then in the second half of the stock management era, we must calm down and operate our assets well." Chen Xiaoou, independent director of Yuexiu Real Estate Trust, told the reporter, "We are providing asset management services for Chengdu Luhu Eco-city, such as business format and asset sorting, and later asset securitization."

　　In the era of stock management, in addition to residential real estate, building economy will also become an important carrier to adjust industrial structure.

　　According to Zhu Jianhui, head of the research department of Jones Lang LaSalle in West China, "At present, the building economy is also operating under the dual-track background of urbanization and urban renewal; We also found two characteristics: first, the demand side of building transformation mostly comes from technology-driven enterprises such as we work and incubation centers; Second, real estate buildings such as Joy City began to build amusement parks, maternal and child rooms, etc., paying more attention to the humanistic value brought to consumers. "

　　The quality transformation of housing enterprises under the empowerment of many technologies has gradually landed nationwide. In other words, housing enterprises really began to bid farewell to the extensive and expansive development model in the past, focusing on social services that are people-oriented and meet domestic demand.

　　How does technology drive the development of cities and real estate? According to Wang Yeqiang, director of the Land Economy and Real Estate Research Office of the Institute of Urban Development and Environment of China Academy of Social Sciences, on the one hand, smart cities should be built through technologies such as the Internet of Things, cloud computing and big data to meet the needs of residents’ production and life; On the one hand, infrastructure and industrial informatization should be highly developed.

　　Some large real estate enterprises are integrating big data and Internet of Things into residential management and services.

　　Wu Zhihua, CEO of Greentown Service Group, said, "Take a certain community as an example, the proportion of elderly people over 60 years old is 10.98%, and the proportion of second children in the community is higher than the national average; Through this kind of analysis, we have laid out the services of children’s education, nutrition and rehabilitation for the elderly in the community. At present, 130,000 people have established health records on our platform, and 400,000 elderly users are enjoying paid chronic disease management services.

　　Small and medium-sized housing enterprises choose to cut in from low energy consumption and green ecological technology. "The core of real estate is still the residential industry, and this cannot be lost. The reason is that it can develop rapidly and standardize, and because it has a large market consumer group and belongs to popular products, it has strong anti-risk ability. " Li Biao, chairman of yueda Real Estate Group Co., Ltd. said, "In addition to paying attention to building quality, scientific research and development is also our strength."

　　Previously, Jinmaofu attracted much attention in the industry because it proposed 12 black technologies (to meet residents’ comprehensive household needs such as air, temperature, humidity and noise), and the average price of its housing in Hongkou, Shanghai New Town was about 102,000/square meter.

　　"We already have the 12 major scientific and technological systems of Jinmaofu, and we have a clear understanding of ourselves, that is, to be an expert in quality life operation." Li Biao told the First Financial Reporter, "In addition to residential technology research and development, looking further, we are developing projects around the Yangtze River Delta urban agglomerations (such as Suzhou, Nantong and Yancheng)."

　　Some real estate big data companies have already quietly laid out. "According to more than 50 major industries involved in real estate, we divided the data into eight thematic directions, including transaction end, residential security end and residential service end." Yan Zhimin, chairman of Hangzhou Zhongfang Information Technology Co., Ltd. told the First Financial Reporter.

　　"For example, in Fuyang, which is more than 20 kilometers away from Hangzhou, the price of a parking space in a certain community reached 800,000, but the house price in the community was around 10,000. At that time, the people and the media were very controversial; Therefore, we assisted the government to make a data analysis and look at the reasonable reasons according to the floor price and market environment. In the future, data-based disaster reduction, shock absorption, escape, etc. will be used to ensure residential safety. " Yan Zhimin added.