Category Archive : 洗浴

To commemorate Kobe and his daughter, the All-Star teams will wear No. 2 and No. 24

To commemorate Kobe and his daughter, the All-Star teams will wear No. 2 and No. 24
The 2020 All-Star Weekend will be extended. According to the schedule, from February 15th to 17th, this year’s All-Star Game will be held in Chicago Antiques. NBA officials have recently announced the starting lineup, substitute lineup and rookie field.Indeed, in order to pay tribute to the passing away of Bryant, the league also made many changes to this year’s All-Star weekend.In the All-Star Game, both teams will wear the numbers of Kobe and his second daughter.Figure / Social Media In the past, during the All-Star Game, players often played with their respective team numbers. On February 1, according to US media reports, in order to commemorate Kobe and his second daughter Jaina, the day of the All-Star game, “The “Alphabet Brothers” team and the James team will wear the No. 24 jersey and the No. 2 jersey respectively. All the players in the former team wear the No. 24, and all the players in the remaining teams wear the No. 2.In addition, in addition to commemorating Kobe and his two daughters, 9 stars were embroidered on the jerseys of the current All-Star race to commemorate all 9 victims of the Air Force crash.In the game system of the All-Star game itself, the league officials have also undergone major changes to pay tribute to one of the greatest stars in NBA history.Under the new rules of the game, the first three quarters of the All-Star game are scored separately. At the beginning of each quarter, a certain 0 to 0 is scored. The single quarter is still 12 minutes; the biggest change is the fourth quarter and the last quarter.It will be an unlimited time challenge. Both sides of the game will only challenge one goal score, and the one who reaches this score first wins.The NBA official is deliberately linked to Kobe, who once wore a No. 24 jersey. The target score will be the score of the leading team in the first three quarters divided by the sum of 24 points.Among the 24 players in the All-Star Game, James, Paul and others were good brothers of Kobe during his lifetime, “Letter Brothers” Adetokounmpo, Lillard, Tatum, East Cic, Trey.Yang and others have all received Kobe’s careful instructions, and no surprise, they will also pay tribute to friends or idols in their own way.Editor Zhang Yunfeng proofreading Lu Qian

1 o’clock in the 2018 Qatar World Cup? Chinese fans are going to stay up late_1

1 o’clock in the 2018 Qatar World Cup? Chinese fans are going to stay up late October 22nd The World Cup football match is held at 1am?This is not a fantasy, but the latest proposal put forward by senior FIFA official and former Chilean Football Association Chairman Mein Nicoles.Nicolas served as the team leader of the FIFA bidding country during the bid for the 2018 and 2022 World Cup.Not long ago, he stated that he was considering participating in the FIFA general elections in May next year to challenge Blatter’s leadership.晚间比赛避高温  卡塔尔自获得世界杯举办权后一直非议不断,除贿选丑闻和建筑工人的人权问题外,该国不适宜室外运动的炎热夏季最为令人担忧,而尼古尔斯在接受英国媒体采访Disclosed his own solution.  Nichols said: Qatar will be relatively warm at night and the sun has set, which will definitely help the game.The World Cup (group stage) has 3 games per game day. You can put the first game at 19pm, the second game at 22:00, and the last game at 1am.Nicolstein promised that such an arrangement may cause a certain degree of confusion, but it will help the ratings of the Qatar World Cup in Europe.中国球迷要熬夜  如果卡塔尔全将比赛放至夜晚乃至凌晨进行,以英国为例,在夏时制,上述三个时段分别为伦敦时间的17点、20点和23点,几乎均是当地黄金时间, And Chinese fans will continue to suffer from staying up late. The above three time periods are 0 am, 3 am and 6 am on the second day of Beijing time, which is almost the same as watching the World Cup in Europe.the difference.Blatter: It’s time for the winter season. Qatar World Cup finals in Qatar 2022 should be played. FIFA President Blatter gave his opinion again yesterday-the best in winter.Blatter said: In Qatar, we cannot play in the hot summer.The most suitable start time for the 2022 World Cup finals should be at the end of the year.  Blatter’s plan is obviously not what the major European clubs hope to see, because it is very likely to disrupt the deployment of major European leagues and damage the interests of the club.In addition, moving the World Cup to winter will also conflict with the Winter Olympics that year.

[How to adjust the barbecue sauce]_Barbecue ingredients_How to adjust_Modulation method

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[Can you eat loofah with skin]_Can you eat it_Can you eat it

[Can you eat loofah with skin]_Can you eat it_Can you eat it

Everyone knows that the nutritional value of loofah is very high, and it is also a common substitute in life.

The loofah tastes sweet and fresh, and has the functions of clearing heat and detoxifying, and beauty, so it is very popular among female friends.

Everyone knows that in general, when we eat loofah, we will peel it, but some of them will leave the loofah skin when cooking. Can the loofah be eaten with skin?

Can loofah eat with skin?
The loofah skin contains a lot of nutrients, such as protein, starch, calcium, phosphorus and other elements. These nutrients can be absorbed by the human body, so the loofah skin is very nutritious and can be eaten.

When the tender loofah is fried, it is fried directly with the skin, and it tastes nothing.

The loofah is a bit old and the skin will be particularly hard. At this time, the stir-fried vegetables will be particularly hard to eat, and it will feel unpalatable.

Therefore, if you choose loofah, it is best to choose tender and eat directly with the skin, which is more nutritious and healthier.

How to eat loofah skin Spicy loofah skin Wash and cut the loofah skin, add an appropriate amount of salt to marinate, squeeze out the water, and marinate for 10 minutes.

Then diced red pepper and sharp pepper and set aside.

Then put an appropriate amount of cooking oil in the pot and open the fire.

Heat the pan for 7 minutes and pour into the loofah skin, red pepper, and pepper to fry until cooked.

Finally add the right amount of salt, rice wine, sesame oil, and spring onion and mix well.

What are the benefits and functions of loofah skin?

The loofah skin has a good cosmetic effect. In addition, the loofah skin can also detoxify. Whether it is a virus inside the body or some viruses on the face, it can be excreted through the loofah skin. The loofah skin also has a good moisturizing effect.The basic loofah skin can also be soaked in water to drink, which can be directly replaced as tea. The loofah skin also has the function of clearing heat and detoxifying. Generally, people with colds can directly drink boiled water of the loofah skin.

How to choose tender and fresh loofah The tender loofah can be eaten directly with skin, and it is more nutritious.

So how do you pick a tender and fresh loofah?

1. Look: Among a bunch of loofahs, the old loofahs are quite light-colored and will be a little gray and dull, while the tender loofahs are just the opposite, with a light green color, the edges and corners are not hard enough, and the skin is easily damaged.It’s still shiny.

2. Shake: Pick up a loofah casually, grab one end and shake it up and down twice. At this time, the other end is easy to have a sinking feeling, but the other end feels bent, and it will easily break.It ‘s tender, you can, hold it in the middle, shake it up and down twice, and it feels like it ‘s sinking. Well, it ‘s tender like a sand monk ‘s shoulder, if your loofah is hard, or likeIt doesn’t move, it’s better to take another one.

3, 掐: This is not a very humane method, because there will be a tiny nail print in the place where you pass, use your nails to gently poke into the loofah. If there is no sound, you can easily poke in, which is quiteFresh and tender drops, but when the nails are pushed in, a slight “flutter” sound will be emitted before they can be pushed in, and there is a little bit in the middle that can be used, that is the melon.

[How to make pumpkin honey toast]_Homemade method of pumpkin honey toast_How to make pumpkin honey toast_How to make pumpkin honey toast

[How to make pumpkin honey toast]_Homemade method of pumpkin honey toast_How to make pumpkin honey toast_How to make pumpkin honey toast

As long as you live, you have to eat.

And if you want to live longer, you have to eat better.

In order to eat better, you must first get rid of the bad habit of eating takeaway.

Every day in the future, it is best to cook for yourself.

If you can’t, now I will teach you how to make pumpkin honey toast.


1Put out the air one by one again and roll it twice, and last time spread it with raisins and walnuts as you like, and roll it up;

2 Add all materials except fat, raisins, walnuts to the bread maker, stir until the dough is initially crumpled, add the paste, and continue to stir until the completion of the large solid film can be pulled out; cover with cling film for basic fermentation to 2It is twice as large, and it is divided into 3 parts evenly after taking out the exhaust gas. After spheronization, it is relaxed for about 15 minutes; 3.

4. Gently drain into the toast mold, cover with cling film and perform final fermentation until the mold is almost full; 4.

Put it in an oven preheated for 180 minutes and bake thoroughly for 40 minutes. After seeing the full color, you can add tin foil to prevent the color from being too dark (because the dough with honey will be colored faster); remove the mold immediately after it is out of the ovenAfter cooling, you can keep it fresh in a fresh-keeping bag (this made toast is too soft to be sliced and can only be eaten apart).

After the introduction of pumpkin honey toast, you should have almost mastered it.

Well, you can go to the kitchen now. For the family, children, and yourself, please carefully prepare this dish. This is a different kind of “mind”.

Huang Qifan proposes to cancel housing provident fund

Huang Qifan proposes to cancel housing provident fund
For stocks, please read Jin Qilin analyst research report, authoritative, professional, timely, and comprehensive, to help you tap potential potential opportunities!  Original title: Huang Qifan proposed to cancel the housing provident fund hot discussion!Economic “anti-epidemic” policy on the road to the economic “anti-epidemic” reached a critical moment.  Recently, economists have made suggestions on how to deal with the impact of the epidemic on people’s livelihood.  Among them, Huang Qifan, chairman of the Tsinghua Industrial Transformation Advisory Committee, wrote about the impact of the epidemic on China’s economic development and manufacturing, and proposed that the cancellation of the enterprise housing provident fund system cause widespread market discussion.  Recently, Huang Qifan suggested in the article “Some Suggestions on Economic Development and Resumption of Manufacturing in the New Crown Epidemic” that the housing provident fund system was learned from Singapore in the early 1990s, and now it has been market-oriented. Commercial banksHas become the main body to provide housing loans, the existence of housing provident fund is of little significance, canceling it can directly reduce the cost of 12% for enterprises and employees.  In the article, Huang Qifan also put forward related policies to restore migrant workers to settle in cities as soon as possible, quickly solve the problem of manufacturing employment, introduce policies to encourage enterprises to implement annuity systems, and clear channels and mechanisms for enterprise annuity investment capital markets, and find ways to reduce logistics costsAnd so on.  Image source: Tsinghua University Internet Industry Research Institute In fact, the proposal to cancel the compulsory payment of the provident fund system has a long history.  Yang Weimin, deputy director of the Economic Committee of the National Committee of the Chinese People’s Political Consultative Conference, repeated many occasions at the Lujiazui Forum in 2018, and gradually eliminated the mandatory housing provident fund, gradually replaced the mandatory housing provident fund with voluntary deposits, and established a policy-oriented housing financial institution reform.  However, there has been controversy over whether to abolish the mandatory payment of the provident fund system.  Yin Zhongli, director of the Real Estate Finance Research Center of the Institute of Finance of the Chinese Academy of Social Sciences, said in an interview with China Securities Journal that the housing provident fund system is the most important part of China’s policy housing financial system.Important impetus.It has played an irreplaceable role for the working class, especially young people, to complete their home purchases and reduce their home purchase costs.If China’s policy housing finance support, the only channel is the housing provident fund, which is an integral part of policy housing finance.  Yin Zhongli said that for enterprises that really have difficulties, they can adopt a policy of postponing payment or temporarily exempting the payment of provident fund, or reduce the proportion of provident fund deposits as a whole.  ”This article is based on several suggestions for economic development and the resumption of manufacturing in the context of the New Crown epidemic, so objectively it focuses on the consideration of reducing the cost of enterprises.”It is of great significance to mention the reduction of corporate costs.In May 2018, the Ministry 重庆耍耍网 of Housing and Construction, the Ministry of Finance, and the expansion of the three ministries and commissions issued the “Notice on Improving the Housing Provident Fund Deposit Mechanism to Further Reduce Enterprise Costs”. Based on the original reduction of the deposit ratio, the relevant policies were extended to 2020.April.Therefore, from the perspective of reducing corporate costs, studying the content of reducing or canceling provident fund contributions has also had a positive effect.Of course, the direct cancellation must be fully demonstrated. It is not excluded that after April this year, the state’s existing policy of reducing the housing provident fund deposit ratio of enterprises will be extended by 1-2 years.”Yan Yuejin, research director of the Think Tank Center of the E-House Research Institute, told China Securities Journalists.  Yan Yuejin believes that from the current market reaction, it is generally considered that the statement of canceling the provident fund deposit is not feasible.First, the accumulation of provident funds is not entirely a burden on the enterprise, but also a manifestation of the spirit of mutual assistance between enterprises and employees.Secondly, although the real estate market is relatively high, the pressure on housing prices and housing prices is still great. From this perspective, in order to further reduce the pressure on home buyers, the provident fund system cannot only be cancelled, but needs to be strengthened.Third, judging from the current situation of the provident fund work in various places, the loanable amount has increased. Objectively, there has been a step-by-step guide to support the purchase of houses. Buyers also have relatively large recognition and support for the provident fund system.  Economic “anti-epidemic” related policies have been on the road. The Standing Committee of the Political Bureau of the CPC Central Committee around February 12 pointed out that it is necessary to strengthen macroeconomic policy adjustments and study and formulate corresponding policies and measures in response to the impact of the epidemic.It is necessary to make better use of the role of active fiscal policy, increase capital investment, and protect the needs of epidemic prevention and control funds in various places.We must continue to study and introduce phased, targeted tax and fee reduction measures to alleviate business difficulties.It is necessary to maintain a stable and flexible monetary policy, increase preferential credit support for epidemic prevention material production enterprises, and improve differentiated preferential financial services in areas affected by the epidemic.It is necessary to implement the employment priority policy with budgetary strength, and improve the fiscal, tax, financial, social security and other policies to support small, medium and micro enterprises.  The meeting pointed out that it is necessary to actively expand domestic demand and stabilize external demand.It is necessary to focus on key areas, optimize the investment of special bonds by local governments, make good use of the investment in the central budget, mobilize the enthusiasm of private investment, and accelerate the construction of major projects.It is necessary to promote the quality and expansion of service consumption, expand physical commodity consumption, and accelerate the release of emerging consumer potential.It is necessary to support foreign trade enterprises to speed up the resumption of production, increase trade financing support, and give full play to the role of export credit insurance.It is necessary to actively participate in international coordination and cooperation and create a good international environment for the development of foreign trade.It is necessary to promote the implementation of large foreign investment projects, implement foreign investment laws and supporting regulations, optimize the foreign investment environment, and protect foreign legal rights and interests.  For the various economic “anti-epidemic” policies that are about to be introduced and have already been introduced, the chief economists of securities firms interviewed by China Securities Journal reporters generally believe that compared with monetary policies, fiscal policies can achieve better results because of their specificity.effect.  Peng Wensheng, deputy director of China Everbright Group Research Institute and chief economist of China Everbright Securities, said that in terms of macro policies, the impact of the epidemic on the economy is a short-term phenomenon and an important judgment.This means that the policy response should be more targeted support to help deal with serious industries, regions and populations, rather than flooding.In other words, macro policy should focus on structure rather than accumulation.Although monetary policy may be looser than in the absence of an epidemic, the main force should be fiscal expansion, including reductions in income and expenditure.  Guo Changjun, chief global economist at the Guotai Junan Research Institute, said in an interview with a reporter from China Securities News recently that fiscal policy recommends the issuance of special government bonds.The fiscal deficit rate can be significantly increased, in special periods3.A deficit rate of 5% is acceptable and reasonable.Increase tax and fee reductions for boycott industries, such as reducing corporate income tax, restructuring, government funds, etc., increase the scope and intensity of their pre-tax deductions for the first quarter, and even carry out labor and rental costs for these companiesCertain financial subsidies.  At the same time, local government fiscal revenue is bound to be affected. At this time, the government’s financing tools should be appropriately expanded.For example, it can help local governments issue REITS products to revitalize operational infrastructure stock assets.

Fu Rong Technology (603327) New Share Inquiry Report

Fu Rong Technology (603327) New Share Inquiry Report
Company profile The company’s main military consumer electronics product research and development, production and sales of aluminum structural materials.The company’s main products are aluminum structural materials for consumer electronics such as smartphones, tablets, and laptops. After further processing of the product, Samsung, Huawei, OPPO, VIVO and other brands of smartphones and Apple and other tablets and notebook computersMainly smart phones.At present, the company’s products include smart phone casings and middle frame materials, tablet computer casing materials, notebook computer casing materials, etc., mainly smart phone casings and middle frame precision saws. Company highlights (1) Through years of continuous R & D and technology accumulation, the company has very mature technology in the field of production of aluminum structural parts for consumer electronics products. It has also actively carried out the storage 佛山桑拿网 and application of new technologies. (2) The company has formed a full-process new product development and operation model. It has completed the rapid response ability to deliver qualified samples within one week from the client’s acceptance of the development task. The initial production capacity of aluminum structural parts for consumer electronics products can ensure the ability to achieve mass production in a short time after the start of large projects; the company has established a stable strategic supplier system and procurement, logistics and distribution network, after years of running-in,The company has established a good cooperative relationship with well-known aluminum ingots, high-quality round ingot suppliers and logistics companies, which provides the company with a basis for mass production and timely delivery after receiving large orders. (3) The company has been intensively engaged in aluminum structural parts for consumer electronics products for many years. The overall research and development capability is at the leading level in China. It has successfully developed many domestic and foreign well-known brand manufacturers and customers by continuously reducing production costs and improving product technology.Help customers reduce procurement costs and enhance the competitiveness of customer end products.At present, Samsung, Huawei, Apple, OPPO, VIVO, Xiaomi and other well-known brand manufacturers / finishing companies have become stable customers of the company, and the company’s customer advantages are obvious.

Changan Automobile (000625) Company Review: Transfer of Changan Peugeot Citroen 2020 to Lightweight

Changan Automobile (000625) Company Review: Transfer of Changan Peugeot Citroen 2020 to Lightweight
Event: The company issued an announcement that it intends to transfer 50% of Changan Peugeot Citroen to Shenzhen Qianhai Ruizhi with a transfer amount of 16.30,000 yuan, Shenzhen Qianhai Ruizhi has paid the first installment8.31.3 billion.After the completion of the equity transfer, Changan Automobile no longer holds the equity of Changan Peugeot Citroen. Opinion: The burden of solving the problem is good for the company to concentrate resources.Changan Peugeot Citroen began operations in 2011, and gradually sold 0 from January to September 2019.20,000 vehicles, realizing operating income of 8.12 trillion, a gradual expansion of 22.US $ 3.3 billion, a drag on Changan Automobile’s net profit.In order to solve the survival problem of Changan Peugeot Citroen, Changan Company decided to transfer the entire equity of Changan Peugeot Citroen. After the transfer, the company’s replacement burden was reduced, and the company was able to focus more resources on its own brand and Changan Ford. The transfer price is greater than the book value and is expected to increase pre-tax profit by 202013.5.2 billion.The transfer price for this transaction is 16.30,000 yuan, the book value of the sale of equity on November 30, 2019 is about 2.US $ 7.8 billion. The impact of this sale of equity on the consolidated statement is expected to increase profit before tax13.5.2 billion yuan.According to the current project progress, the sale of equity is expected to be completed in 2020, and the profits generated from this transaction will be included in the accounting period for the completion of the transaction. The Lincoln Adventurer’s pre-sale starts, and luxury brand vacancies are surrounded.On December 27, Changan Ford’s domestic Lincoln Adventurer pre-sale started and the price was 24.8-35 million yuan.The domestic adventurer is basically the same as the overseas model, with an alternate exhaust layout, with a length, width, and height of 4615/1887 / 1630mm and a wheelbase of 2711mm. The new car will be officially listed in the first quarter of 2020. Lincoln will arrange Changan without the luxury brand. Changan Automobile’s sales in November turned positive for the first time this year, with independent brands growing continuously.In November, the company’s overall sales were 17.60,000 vehicles, +9 per year.2%, the first positive growth since May 2018.Changan’s own brand sales reached 8.90,000 vehicles, a substantial increase of 24 in the short term.6%.Changan Ford sales 1.90,000 units, -23% a year, the growth trend has improved 武汉夜生活 significantly in the previous months. With the continuous release of new models, sales recovery is about to start. Investment suggestion: It is the low point of the industry’s inventory cycle, the bottom of the industry, the transformation of low-end production capacity in the future, the increase of industry concentration, the improvement of the market competition pattern, and the leading car companies with strong and profound benefits.Due to the thickening of the profits brought by the sale of equity and the optimization and improvement of the asset structure, we raised the company’s net profit attributable to mothers to 1 in 2019-2021.700 million, 3.8 billion and 6 billion (the UN estimates are 1.700 million, 2.8 billion and 5.8 billion), corresponding to PE of 283, 13 and 8 times.Give Changan Automobile 10 times PE for 21 years, corresponding to the company’s target price raised to 12.50 yuan (Air Force target price is 12.00 yuan), maintain “Buy” rating. Risk reminder: Macroeconomic stabilization has fallen short of expectations, Changan Ford’s new car introduction rate has fallen short of expectations, Changan Ford and Changan’s independent sales performance has fallen short of expectations

Acupuncture Easily Treats Melasma

Acupuncture Easily Treats Melasma

One reason many women don’t want to have children is that women develop chloasma after childbirth.

Melasma appears on women’s bodies, around the nose and mouth, and can affect women’s beauty and confidence.

Acupuncture in Chinese medicine has a very good effect on the treatment of chloasma, and we will introduce it in detail as follows: In Chinese medicine, this phenomenon is called “face dust”., Complexion like dirt, long black coal, withered shape, or dark spots from the size and level with the skin.

Caused by worries and depression, blood is weak. ”

The pathogenesis is insufficient kidney yin, kidney water can not be carried on, or liver qi depression, liver loss, stagnation and heat, burns yin and blood, resulting in facial qi and blood loss and the disease.

  Acupuncture treats melasma easily: 1. Liver stasis and qi stagnation: Renmai meridian must be taken.

  Between the lines, Taichong, Qihai, Sanyinjiao, acupuncture dredge qi and blood glory and freckle.

Chest bulge full Zhangjiamen, waist and knees plus Shenshu.

  2. Spleen Deficiency and Wet Resistance: Pishu, Shenshu, Sanyinjiao, Zusanli.

  Abdominal distension in accordance with the conditions: diarrhea, qi and sea; stool: Tianshu.

  3. Deficiency of kidney and fire (wang liver and yin deficiency take Ganshu, Shenshu, Zusanli, Guan Yuan, Mingmen.

(Yijingxue, liver and kidney) The above points nourish liver and kidney to regulate qi and blood, nourish yin and spot.

  Daily care for melasma: 1, pay attention to diet conditioning, eat more foods containing vitamin C; 2, keep the mood in daily Chinese medicine comfortable and avoid worry, irritability; 3, regular work and rest, work and rest, to ensure extra sleep;  4. Avoid sunlight.

  5, avoid abuse of cosmetics.

  6. Avoid excessive mental stress.

  7, adhere to exercise and improve physical fitness.

Hunk tips quick muscle training

Hunk tips quick muscle training

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can be made continuously.

For example, a practitioner can only lift a weight 5 times in succession, and the weight is 5RM.

Studies show that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and increase strength speed, but the endurance does not increase significantly; 10-15RM load training muscle fibers increaseThickness is not obvious, but strength, speed, and endurance all grow; 30RM load training increases the number of capillaries in the muscle and improves endurance, but the increase in strength and speed is not obvious.

It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.


Heavy weight, low times: In the bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can be done continuously.

For example, a practitioner can only lift a weight 5 times in succession, and the weight is 5RM.

Studies show that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and increase strength speed, but the endurance does not increase significantly; 10-15RM load training muscle fibers increaseThickness is not obvious, but strength, speed, and endurance all grow; 30RM load training increases the number of capillaries in the muscle and improves endurance, but the increase in strength and speed is not obvious.

It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.


Multiple groups: Whenever you think about exercising, you can do 2-3 groups. This is actually a waste of time and you can’t grow muscle at all.

60-90 minutes of time must be devoted to exercise a certain part of the body, and each exercise should be done in 8-10 groups in order to fully stimulate the muscles, and the longer the muscles need to recover.

Until the saturation of the muscles is achieved, the “saturation” should be felt by itself. Its moderate standards are: acid, swelling, tingling, causing, fullness, expansion, and obvious muscle stiffness.


Long displacement: Regardless of rowing, bench press, push, curl, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then try to lift it high.

This is sometimes contradictory to “continuous tension”, and the solution is to quickly pass the “locked” state.

However, I do not deny the role of heavy half-motion.


Slow speed: Slowly lift, and slowly lower, the muscle stimulation is deeper.

In particular, when you lower the dumbbell, you should control the speed and do concessionary exercises, which can fully stimulate the muscles.

Many people have seen the practice of concession, lifting the dumbbells to complete the task, and quickly put it down, wasting a good time to increase muscles.


High density: “Density” refers to the rest time between alternations, and only a minute of rest or time is called high density.

To make muscle mass grow quickly, you need to rest less and stimulate the muscles alternately.

The “multi-group number” is also based on the “high density”.

When you exercise, you have to pay attention to supplement your training like fighting a war and not think about anything else.


Consistent thoughts and movements: Muscle work is innervated. Attention density can mobilize more muscle fibers to work.

When practicing some movements, you should consciously make your mind and movement consistent, that is, you can work with whatever muscles you want.

For example: to practice vertical curls, you must look down at your tibia with your eyes and watch the abdominal biceps slowly contract.


Peak contraction: This is a major rule that makes muscle lines very obvious.

It requires that when someone moves to the most tense position of muscle contraction, maintain this state of most contraction, do static exercises, and then slowly return to the starting position of the action.

My method is to count 1 when you feel the muscles are most tense.
6. Put it down again.


Persistent Tension: Keep the muscles constantly tense throughout the entire body. Do not let it relax (not in a “locked” state) at the beginning or end of the movement, and always reach full exhaustion.


Relax between groups: Relax after each movement.This can increase blood flow to the muscles, and also help to eliminate waste deposits in the muscles, speed up muscle recovery, and quickly replenish nutrition.


Exercise more muscle groups: Exercise more muscles in the chest, back, waist, hips, and legs, which can not only strengthen the body, but also promote the growth of muscles in other parts.

Some people only practice too much to make the mines too thick, but not other parts. Instead, they aim at the biceps and grow very slowly.

It is recommended that you arrange some large compound exercise exercises using heavy weights, such as heavy squat exercises, which can promote muscle growth in all other parts.

This is extremely important. Sadly, at least 90% of people do not pay enough attention to achieve the desired results.

Therefore, in the training plan, we must arrange five classic compound movements: deadlift, squat, bench press, press, pull-up.


Eating protein after training: During the 30-90 minutes after training, the demand for protein peaks, and protein supplementation works best at this time.

But do not eat immediately after training, at least every 20 minutes.


Rest for 48 hours: After the local muscle training, you need to rest for 48-72 hours before performing the second training.

If you do high-intensity strength training, the 72-hour interval between local muscle training is not enough, especially for large muscle masses.

The exception is the abdominal muscles. Except for the other muscle groups, the abdominal muscles must be stimulated frequently. Practice at least 4 times a week for about 15 minutes each time. Choose the three exercises that are most effective for you.-25 times, all exhausted; the interval between each group should be short, not more than 1 minute.


Rather light: This is a secret that is not a secret.

Many beginners of bodybuilding are particularly good at practicing weight and number of movements, and don’t pay much attention to whether the movements are deformed.

The effect of bodybuilding training is not only the weight of the weight and the number of movements, but also whether the muscles are directly stressed and stimulated.

If the action is deformed or not in place, and the muscles to be trained are not or only partially stressed, the training effect will be small or even biased.

In fact, of all the rules, the correctness of the action is always the most important.

It’s better to lift lighter weights with correct movements than heavier weights with non-standard moves.

Don’t compare yourself with others, and don’t keep the mockery of the gym in your mind.