标签： 上海贵族宝贝龙凤楼

I. Background

　　Since the 21st century, with the rapid development of China’s economy and society, people’s work and lifestyle have changed, and the physical activity of residents has decreased significantly. Insufficient physical activity is the fourth independent factor leading to human death. Sports activities have become the most active, effective and economical way of life to enhance the national physique and improve the health level.
　　Our government attaches great importance to the important role of sports activities in strengthening physical fitness and improving health level. In 1995, the State Council promulgated and implemented the Outline of the National Fitness Program; In 2007, the State Council issued "Opinions on Strengthening Youth Sports to Enhance Youth Physical Fitness"; In 2014, the State Council issued "Several Opinions on Accelerating the Development of Sports Industry and Promoting Sports Consumption"; In 2016, the State Council issued the Outline of Healthy China 2030, which made clear arrangements for developing mass sports activities, advocating the new fashion of national fitness and promoting the construction of a healthy China.　　
　　Since the implementation of the National Fitness Program in 1995, China’s mass sports undertakings have developed vigorously, sports administrative departments at all levels have actively implemented the Outline of the National Fitness Program, and the youth sports work has been continuously promoted, and the awareness of sports activities has been significantly enhanced; The average area of gymnasiums and gymnasiums in China is 1.57 square meters, and the proportion of people who regularly participate in sports activities is 33.9%. The forms of sports activities for the elderly are rich and colorful, and the quality of life is improved. According to the data of the sixth census, the average life expectancy in China is 74.9 years. The social atmosphere in which sports activities have become an important means to keep fit has been formed.
　　However, we should be aware that the role of sports activities in strengthening the national physique and improving the health level has not been fully exerted, and there is still a big gap from the requirements of a healthy China. According to relevant national survey data, although the proportion of people who regularly participate in sports activities in China has increased year by year, the overweight rate and obesity rate of residents have also continued to increase, and the changes of indicators such as adolescent endurance, adult muscle strength and endurance, and elderly muscle strength are not optimistic. The incidence of chronic non-communicable diseases such as cardiovascular disease and diabetes is on the rise, and many research results of sports activities in the field of health promotion have not been fully applied to practice. Most residents have great blindness when participating in sports activities. There is still much room for improvement in physical fitness and disease prevention and control. Therefore, it is urgent to issue an authoritative guide to physical fitness activities at the national level to guide residents to engage in physical fitness activities scientifically.
　　According to the actual situation of China residents’ participation in physical fitness activities, the National Fitness Guide systematically summarizes and integrates the relevant national research results in the Tenth Five-Year Plan, the Eleventh Five-Year Plan and the Twelfth Five-Year Plan, and is compiled based on the measured data of China residents’ physical fitness. It mainly includes the effect of physical fitness activities, the test and evaluation of sports ability, the principles of physical fitness activities, the guiding scheme of physical fitness activities and so on.

Second, the effect of physical fitness activities

　　In ancient China, there was a written record of improving human health through introduction. A large number of modern research results have confirmed that regular participation in physical fitness activities can effectively enhance physical fitness, prevent diseases, and improve study and work efficiency.

　　(A) to enhance physical fitness, improve health.

　　Constitution refers to the comprehensive and relatively stable characteristics of human morphological structure, physiological function and psychological factors on the basis of heredity and acquisition. Physical fitness activities can improve the cardiopulmonary function, muscle strength, flexibility, balance and reaction ability of human body, and improve body composition, so as to achieve the effect of enhancing physical fitness and improving health level.

　　1. Improve cardiopulmonary function

　　Cardiopulmonary function is one of the core factors affecting physical fitness and health. Low cardiopulmonary function can lead to an increased risk of premature death. Regular physical activities can improve cardiac contractility and vital capacity, regulate blood pressure, improve blood lipids, have a good impact on cardiopulmonary function, and obviously improve the cardiopulmonary function and health level of teenagers, middle-aged people and the elderly.

　　2. Improve body composition

　　Body composition refers to various substances that make up the body and their proportions, which are generally expressed by body fat content and muscle weight and their ratios. Studies have confirmed that excessive body fat, especially abdominal fat, can induce cardiovascular diseases and metabolic diseases. Physical activities based on aerobic exercise can increase fat consumption, reduce body fat content, increase muscle weight and improve body composition.

　　3. Increase muscle strength

　　Strength training can improve muscle strength and muscle fatigue resistance, promote the growth and development of teenagers, make their physique stronger, prevent symptoms such as waist pain, shoulder and neck pain caused by muscle strength attenuation, improve body balance, prevent the elderly from falling, maintain bone health, and prevent and delay osteoporosis.

　　4. Improve flexibility

　　Flexibility is not only an important sports skill, but also an important activity ability in daily life. Regular traction exercises can improve the elasticity of muscles and ligaments, increase the range of physical activities of teenagers, have beautiful body posture, reduce muscle strain, and prevent and treat joint diseases of middle-aged and elderly people.

　　5. Improve the happiness index

　　Physical exercise is an effective means of psychological intervention. Physical fitness activities can increase people’s sense of pleasure, make people relax, relieve stress, form a good psychological state, get physical and psychological satisfaction, make teenagers full of vitality, middle-aged and elderly people full of vitality, and improve happiness index.

　　(B) prevention and treatment of diseases, improve the quality of life

　　Physical activity can improve the functional level of human organs, enhance the body’s immunity and prevent diseases, especially for chronic non-communicable diseases. Chronic non-communicable diseases, including cardiovascular diseases, diabetes and osteoporosis, are important diseases that endanger the health of Chinese residents. Regular physical activities can effectively control the inducing factors of chronic non-communicable diseases, prevent the occurrence of chronic non-communicable diseases, and at the same time, it is also an effective means to treat chronic non-communicable diseases, improve the quality of life and reduce premature death caused by improper lifestyle and insufficient physical activity.

　　1. Cardiovascular disease

　　The prevalence of cardiovascular disease among Chinese residents is on the rise, and cardiovascular death ranks first among the total causes of death among urban and rural residents. Regular physical activities can reduce the risk factors of cardiovascular diseases, effectively prevent cardiovascular diseases and promote the rehabilitation of patients with cardiovascular diseases by improving heart function and vascular elasticity, lowering blood pressure, reducing inflammatory factors and regulating blood lipids.

　　2. Diabetes

　　Diabetes is one of the common chronic diseases, and type 2 diabetes is the most common. Regular physical activity can regulate glucose metabolism, reduce blood sugar, improve the sensitivity of target cells to insulin, effectively prevent and treat type 2 diabetes, and delay the occurrence and development of complications. Physical activity can enhance the physique of diabetic patients and improve their quality of life.

　　3. Overweight and obesity

　　Overweight and obesity are characterized by weight gain and are usually expressed by body mass index (BMI). Overweight and obesity are related to many chronic diseases, including hypertension, coronary heart disease, diabetes, some cancers and various musculoskeletal diseases. The most effective means to prevent and reduce obesity are physical activity and diet balance. Physical activity is the most active method to prevent and control obesity, which can help obese people control their weight, improve their physiological function, prevent weight rebound after losing weight and reduce the occurrence of chronic diseases related to obesity.

　　4. Osteoporosis

　　Osteoporosis is a bone tissue disease characterized by decreased bone density, changes in microstructure of bone tissue, and increased fracture susceptibility. Physical activity helps to increase bone mass, improve bone structure, slow down the loss of bone mass caused by aging, prevent falls and reduce the risk of osteoporotic fractures by enhancing muscle strength and balance.

　　5. Cancer

　　Cancer, also known as malignant tumor, ranks second among the total causes of death among Chinese residents. Physical activity can reduce the risk of breast cancer, colon cancer, lung cancer, prostate cancer and other cancers, relieve the pain of postoperative treatment of cancer patients, and improve the survival rate and quality of life of cancer patients. The World Health Organization estimates that more than 30% of cancers can be prevented by physical activities.

　　6. Depression

　　Depression, also known as depressive disorder. In recent years, the incidence of depression in China is on the rise. Physical fitness activities can change the chemical composition of the brain, cause good emotional and state responses, effectively prevent depression, and have a positive intervention effect on patients with mild to moderate depression.

　　(C) improve the efficiency of study and work

　　Physical fitness activities can improve people’s cognitive ability and make people concentrate. Regular physical fitness activities can reduce the release of inhibitory neurotransmitters, delay central fatigue, have a good impact on the nervous system, help improve the learning efficiency and academic performance of teenagers, extend the effective working hours of adults and improve work efficiency.

Third, the sports ability test and evaluation

　　Sports ability refers to the ability of the human body to engage in sports activities. The sports ability test and evaluation of this guide includes single sports ability test and evaluation and comprehensive sports ability evaluation. Before engaging in sports activities, the human body should comprehensively test and evaluate the indexes related to sports ability, so as to scientifically formulate personalized sports activities programs. At different stages of engaging in sports activities, we should regularly carry out sports ability tests to objectively evaluate the effect of sports activities and ensure the safety and effectiveness of sports activities.

　　(A) individual sports ability test and evaluation

　　Single exercise ability test includes aerobic exercise ability, muscle strength, flexibility, balance and reaction ability test. The evaluation of individual sports ability adopts a five-point system, with 5 being excellent, 4 being good, 3 being medium, 2 being poor and 1 being poor.

　　1. Aerobic exercise ability

　　Aerobic exercise ability reflects the ability of human body to carry out aerobic exercise for a long time, which is closely related to cardiopulmonary function. Strong aerobic exercise ability indicates good cardiopulmonary function. Good aerobic exercise ability is an important sign of good health. Regular participation in sports activities can maintain and improve the aerobic exercise ability of human body.

　　Maximum oxygen uptake is an important index to evaluate aerobic exercise ability.

　　2. Muscle strength

　　Muscle strength is the ability of muscles to overcome or resist resistance when they are nervous or contracting. Muscle strength test indicators include grip strength, back strength, push-ups, sit-ups, vertical jump test and so on.

　　3. Flexibility, balance and reaction ability

　　Flexibility refers to the range of motion of each joint during physical activity and the elasticity and stretching ability of ligaments, tendons, muscles, skin and other tissues across the joint. Good flexibility can increase the range of motion and reduce sports injuries.

　　② Balance refers to the ability to maintain body posture or control the center of gravity. Balance ability is the basis of static and dynamic activities. Good balance ability can effectively prevent all kinds of injuries caused by falls.

　　③ Reaction ability mainly refers to the ability of the human central nervous system to consciously control the rapid movement of the skeletal muscle system after receiving certain instructions or stimuli, which embodies the coordination between the nerve and the muscle system.

　　(2) Comprehensive sports ability evaluation

　　Cardiopulmonary function is one of the most important factors affecting human health, and aerobic exercise ability is closely related to cardiopulmonary function. Therefore, aerobic exercise ability is ranked first in the comprehensive exercise ability evaluation system, with a weight of 40%.

　　Obesity can induce a variety of chronic diseases and become an important risk factor for public health. BMI is an index reflecting the degree of obesity. In view of the important role of BMI in the evaluation system of physical fitness and health, and its obvious influence on sports ability, BMI is included in the comprehensive evaluation system of sports ability, with a weight of 20%.

　　The calculation formula of BMI is: weight (kg) divided by the square of height (m) [BMI= weight (kg)/height 2 (m 2)]. The normal range of BMI in Chinese is greater than 18.5 and less than 24, with BMI equal to or greater than 24 being overweight and equal to or greater than 28 being obese.

　　Muscle strength is closely related to exercise ability and quality of life, and its weight is 20%. The weights of flexibility, balance and responsiveness are 10%, 5% and 5% respectively.

　　According to the weights and coefficients of different individual sports ability indexes in the comprehensive sports ability evaluation, the comprehensive sports ability score is calculated, and the calculation method is as follows:

　　Comprehensive athletic ability score = aerobic athletic ability score ×8+ muscle strength score ×4+BMI score ×4+ flexibility score ×2+ balance ability score ×1+ reaction ability score ×1.

　　The comprehensive sports ability evaluation adopts four grades: 85 or above is excellent, 75 or above is good, 60 or above is qualified, and less than 60 is poor.

Fourth, the principle of physical fitness activities

　　Engaged in physical fitness activities, we must follow the following principles and develop good habits of physical fitness activities.

　　(A) the principle of safety

　　The principle of safety refers to that in the process of physical fitness activities, it is the primary principle to ensure that sports participants do not appear or try to avoid sports injury accidents. Before starting physical fitness activities, you should have a physical examination, comprehensively evaluate your physical condition and sports ability, and make a physical fitness program suitable for your own characteristics. Make full preparations before physical fitness activities, and do a good job of sorting out and relaxing after physical fitness activities.

　　(B) the principle of all-round development

　　The principle of all-round development means that in physical fitness activities, all parts of the body should participate in sports, so that the functional level of various organ systems can be generally improved, not only to improve cardiopulmonary function and immune ability, but also to improve physical fitness such as muscle strength and flexibility. Therefore, it is necessary to choose physical fitness activities involving the main muscle groups of the whole body to achieve all-round development results.

　　(3) The principle of gradual progress

　　The principle of gradual progress refers to scientifically and gradually increasing the time and intensity of physical fitness activities. The principle of step by step emphasizes that according to one’s adaptability to physical fitness activities, one should gradually increase the exercise load, so as to improve one’s physical function and athletic ability continuously, so as to achieve the best physical fitness activities.

　　(D) the principle of individuality

　　The principle of individuation refers to making individualized exercise and fitness programs according to everyone’s genetic characteristics, functional characteristics and exercise habits. When making an exercise and fitness program, it is necessary to carry out necessary medical examination and exercise ability test in order to understand everyone’s specific situation and make the exercise and fitness program more personalized.

Five, physical fitness program elements

　　To make a plan of physical fitness activities, we should mainly consider three basic elements: the way of physical fitness activities, the intensity of physical fitness activities and the time of physical fitness activities.

　　(A) Physical fitness activities

　　Physical exercise mode is the specific fitness means and methods adopted by physical fitness activists. According to the sports characteristics of different sports fitness activities, sports fitness activities can be classified into five categories: aerobic exercise, strength exercise, ball games, traditional sports in China and traction exercise.

　　1. Aerobic exercise

　　Aerobic exercise refers to the rhythmic periodic exercise in which the main muscle groups of the whole body participate under the condition of sufficient oxygen supply. During aerobic exercise, the main muscle groups of the whole body participate in the work, which can improve the human function in an all-round way and is the most popular way of physical activity at home and abroad. Aerobic exercise is divided into moderate intensity exercise and high intensity exercise. Moderate exercise intensity mainly includes fitness walking, jogging (6 ~ 8 km/h), cycling (12 ~ 16 km/h), mountain climbing, stair climbing, swimming, etc. High-intensity exercise mainly includes running (more than 8 km/h) and cycling (more than 16 km/h). Moderate intensity aerobic exercise has a steady rhythm and is the safest way for middle-aged and elderly people to exercise.

　　People should take aerobic exercise as the basic way of physical activity when doing physical fitness activities, and those who take improving cardiopulmonary function, losing weight, regulating blood pressure and improving blood lipid as the main purposes can choose aerobic exercise as the first choice.

　　2. Strength exercises

　　Strength training refers to the way that the human body overcomes resistance and improves muscle strength. Strength exercises include non-instrumental strength exercises and instrumental strength exercises. Non-instrumental exercises refer to strength exercises to overcome one’s own resistance, including push-ups, vertical jumping in situ, sit-ups, etc. Instrument strength exercise refers to the strength exercise that the human body carries out on various strength exercise instruments.

　　Strength exercises can improve muscle strength, increase muscle volume, develop muscle endurance, and promote bone development and bone health. Teenagers’ strength exercises can obviously improve their physical fitness and make their bodies stronger; After adulthood, with the growth of age, strength exercises should be increased year by year; Strength exercises for the elderly can improve their balance ability and prevent all kinds of accidental injuries caused by physical falls.

　　3. Ball games

　　Ball games include direct physical contact ball games and indirect physical contact ball games. The former includes basketball, football, rugby, hockey, ice hockey, etc. The latter includes volleyball, table tennis, badminton, tennis, gateball and softball.

　　Ball games are interesting, and participants’ interest in sports can be improved through competition and confrontation. Ball games have certain special technical requirements and need good physical fitness as the foundation. Regular participation in ball games can improve the body’s cardiopulmonary function, muscle strength and reaction ability, and adjust the psychological state, which is the first choice for teenagers.

　　4. Traditional sports in China.

　　Traditional sports in China include Wushu and Qigong. Specific forms of activities include Tai Ji Chuan (sword), Mulan Boxing (sword), martial arts routines, Wuqin Opera, Baduanjin, Yijinjing, Six-character Tactics and so on.

　　China’s traditional sports and fitness methods are gentle, soft and rigid, and emphasize the combination of ideas and physical activities, which has a unique health-keeping effect. It can improve the cardiopulmonary function and balance ability of human body, improve the function of nervous system and adjust mental state, and has good safety.

　　People, especially middle-aged and elderly people, whose main fitness purpose is to improve their balance, flexibility and coordination, improve their heart and lung functions and adjust their mental state can choose the traditional exercise and fitness methods in China.

　　5. Pulling exercises

　　Traction exercises include static traction exercises and dynamic traction exercises. Various traction exercises can increase the range of motion of joints, improve sports skills and reduce sports injuries.

　　Static traction includes positive pressure leg, side leg press, shoulder pressing, etc. Dynamic traction includes forward kicking, side kicking, waist swinging, etc. Those who take part in physical fitness activities for the first time should focus on static traction exercises, and gradually increase the content of dynamic traction exercises with the improvement of flexibility.

　　See Table 1 for the fitness effects of different sports activities.

　　Recommend sports activities according to the purpose of sports and fitness;

　　— — Physical exercisers whose main purpose is to improve their physical fitness and strengthen their bodies choose their favorite physical fitness activities that can be adhered to for a long time, such as aerobic exercise, ball games and traditional China fitness exercises.

　　— — Physical exercisers whose main purpose is to improve heart and lung function should choose aerobic exercise, ball games and other physical fitness activities in which the whole body muscles participate.

　　— — Physical exercisers whose main purpose is to reduce weight should choose long-term aerobic exercise. Long-term and moderate-intensity physical fitness activities can increase body fat consumption and reduce fat content. Long-term brisk walking, jogging and cycling are ideal exercise methods to reduce weight.

　　— — Physical exercisers whose main purpose is to adjust their mental state should choose various recreational ball games and traditional China sports such as Tai Ji Chuan and Qigong, so as to relieve their psychological pressure and improve their sleep.

　　— — Sports athletes whose main purpose is to increase muscle strength can choose instrumental strength exercises and non-instrumental strength exercises according to their own fitness needs and conditions. The effect of strength exercises is related to strength load and repetition times. Generally, strength exercises with large load and few repetitions mainly develop muscle strength, while strength exercises with small load and multiple repetitions mainly develop muscle endurance.

　　— — Physical exercisers with the main purpose of improving flexibility can choose various pulling exercises, especially in the preparation and relaxation stages, which can not only save physical exercise time, but also achieve better fitness results. Various aerobic exercises, aerobics, Tai Ji Chuan, Qigong and yoga can improve flexibility.

　　— — Physical exercisers whose main purpose is to improve their balance ability can choose various special balance training methods, including sitting balance ability exercise, standing balance ability exercise and sports balance ability exercise. Tai Ji Chuan (sword), table tennis, badminton, tennis, softball and other sports can also improve the balance ability of the human body.

　　— — Physical exercisers whose main purpose is to improve their reaction ability can choose various ball games, such as table tennis, badminton, basketball, football and tennis, which can improve their reaction ability.

　　See Table 2 for the recommended sports activities according to the purpose of sports and fitness.

　　(B) the intensity of physical fitness activities

　　The intensity of physical fitness activities is an important content of making physical fitness activities plan. The intensity is too small, and there is no obvious fitness effect; Excessive intensity is not only bad for fitness, but also may cause sports injuries.

　　1, the intensity of physical fitness activities.

　　The intensity of physical fitness activities can be divided into three levels: low intensity, medium intensity and high intensity.

　　Low-intensity exercise has little stimulation to the body, and the center rate of exercise process is generally less than 100 times/minute, such as walking.

　　Moderate intensity exercise stimulates the body moderately, and the center rate of exercise process is generally 100 ~ 140 times/minute, such as walking, jogging, cycling, Tai Ji Chuan, tennis doubles and so on.

　　High-intensity exercise can stimulate the body, which can further improve the fitness effect. The sports center rate exceeds 140 times/minute, such as running, fast cycling, fast-paced aerobics and fast mountain climbing, stair climbing, tennis singles, etc.

　　People with good exercise habits and good physique can do high-intensity and moderate-intensity exercise; People with certain exercise habits and good physique can use moderate intensity exercise; People who participate in physical fitness activities or are weak in physique at the beginning can exercise at moderate or low intensity. Physical exercisers can adjust their exercise intensity scientifically according to their own conditions to adapt to individual conditions when implementing the physical fitness program.

　　2. Monitoring the intensity of physical fitness activities

　　The indexes for monitoring the intensity of physical fitness activities include exercise center rate, breathing changes during exercise and self-feeling during exercise.

　　(1) monitoring the intensity of physical fitness activities with heart rate.

　　The greater the intensity of physical fitness activities, the more obvious the body and heart respond to sports stimuli and the faster the heart rate. Generally, the maximum heart rate percentage and the measured heart rate during exercise are commonly used to monitor the intensity of physical exercise.

　　The maximum heart rate refers to the fastest heartbeat frequency that can be achieved during human movement, expressed in beats/minute. There are two methods to measure the maximum heart rate: direct measurement and indirect inference. For direct measurement, it is necessary to adopt incremental load exercise testing in special testing institutions, which requires special exercise testing instruments and equipment.

　　The maximum heart rate of human body is related to age, and the maximum heart rate of normal people can be calculated by the following formula: maximum heart rate (beats/minute) =220- age (year)

　　During physical exercise, the heart rate is 85% or above the maximum heart rate, which is equivalent to high-intensity exercise; The heart rate is controlled in the range of 60% ~ 85% of the maximum heart rate, which is equivalent to moderate intensity exercise; The heart rate is controlled in the range of 50% ~ 60% of the maximum heart rate, which is equivalent to low-intensity exercise.

　　In the process of physical fitness activities, when the measured heart rate reaches more than 140 beats/minute, it is equivalent to high-intensity exercise; The heart rate is in the range of 100 ~ 140 beats/min, which is equivalent to moderate intensity exercise, and the heart rate is lower than 100 beats/min, which is equivalent to low intensity exercise.

　　(2) Monitoring the intensity of physical fitness activities by breathing.

　　Physical fitness activities cause changes in human respiratory frequency and depth, and exercise intensity can be monitored according to the changes in breathing during exercise.

　　Breathing easily: compared with the quiet state, the breathing frequency and breathing depth change little during exercise, and breathing is stable, so you can sing. The exercise heart rate in this breathing state is generally below 100 beats/min, which is equivalent to low-intensity exercise.

　　Breathing is relatively easy: the breathing depth and breathing frequency increase during exercise, and normal language communication can be achieved. The exercise heart rate is equivalent to 100 ~ 120 beats/min, which is a medium and small intensity exercise.

　　Shortness of breath: you can only speak short sentences during exercise, but you can’t fully express long sentences. The exercise heart rate is equivalent to 130 ~ 140 beats/min, which is a moderate intensity exercise.

　　Shortness of breath: it is difficult to breathe during exercise, and you can’t talk in words during exercise. Exercise heart rate generally exceeds 140 beats/min, which is a high-intensity exercise.

　　(3) Monitor the intensity of physical fitness activities with subjective physical sense.

　　Subjective physical feeling during human exercise can be divided into 6-20 grades, with light intensity exercise as easy (grade 9-10), moderate intensity exercise as slightly tired (grade 13-14) and high intensity exercise as tired (grade 15-16).

　　Subjective physical sensation levels are closely related to heart rate. The number of subjective physical sensation levels during exercise is multiplied by 10, which is equivalent to the heart rate during exercise (times/minute). For example, the number of subjective physical sensation levels in exercise is 12, which is equivalent to the heart rate of 120 beats/minute in exercise.

　　Physical exercisers can control exercise intensity through subjective physical feeling. Generally speaking, when doing moderate-intensity aerobic exercise, the subjective physical feeling is relaxed or slightly tired.

　　See Table 3 for the intensity division and monitoring of physical fitness activities.

　　3. Strength training intensity and fitness effect

　　The greater the load weight of strength exercises, the greater the exercise intensity. When doing strength exercises, the maximum repetitive load (RM) is often used to indicate the magnitude of load intensity. Maximum repetitive load refers to the maximum number of strength exercises that can be repeated when a certain load is used in muscle strength exercises. For example, when a person flexes and stretches a dumbbell, the maximum load is 20kg, and it can only be repeated once, then 20kg is the maximum repeated load (1RM) of his dumbbell. If he can repeat the flexion and extension of the load-bearing arm for 8 times at most with a load of 15 kg, then 15 kg is the maximum repeated load (8RM) of his load-bearing arm for 8 times. In non-instrumental strength training, a person can complete 8 push-ups, which is equivalent to 8RM, and so on.

　　Strength training load intensity can be divided into three levels: low intensity, medium intensity and high intensity, and strength training intensity is closely related to fitness effect.

　　High-intensity strength exercises, equivalent to 1 ~ 10rm, each load weight is repeated for 1 ~ 10 times, and each part is repeated for 2 ~ 3 groups, and the interval between groups is 2 ~ 3 minutes. High-intensity strength exercises are mainly used to improve the maximum muscle contraction strength.

　　Moderate intensity strength exercise, equivalent to 11 ~ 20rm, the repetition times of each load weight are 10 ~ 20 times, each part is repeated in 3 groups, and the interval between groups is 1 ~ 2 minutes. Moderate intensity strength exercises can be used to improve muscle strength and increase muscle volume.

　　Low-intensity strength exercise, equivalent to 20RM or above, each load weight is repeated more than 20 times, each part is repeated in 2 groups, and the interval between groups is 1 minute. Low-intensity strength exercises are mainly used to develop muscle endurance.

　　(3) Time for physical fitness activities

　　The time of each physical fitness activity directly affects the effect of physical fitness activities. Exercise time is too short, which has little effect on improving physical function; However, if the exercise time is too long, it will easily cause fatigue accumulation and will not further increase the fitness effect. For people who often participate in physical exercise, the effective physical fitness activity time is 30 ~ 90 minutes every day. In the initial stage of participating in physical fitness activities, the exercise time can be slightly shorter; After a period of physical fitness activities, the body can adapt to sports and can extend the exercise time. Physical fitness activities can be carried out once a day or several times separately, and each physical fitness activity should last for more than 10 minutes.

　　People who are used to physical fitness activities should exercise for 3-7 days a week, with 30-60 minutes of moderate-intensity exercise or 20-25 minutes of high-intensity exercise every day. In order to achieve the ideal effect of physical fitness activities, we should carry out moderate-intensity exercise for more than 150 minutes or high-intensity exercise for more than 75 minutes every week; If you have good exercise habits, and the comprehensive evaluation of exercise ability test is above good, you can do 300 minutes of moderate-intensity exercise or 150 minutes of high-intensity exercise every week, and the fitness effect is better.

Six, the content and arrangement of a physical fitness activity

　　A complete physical fitness activity should include three parts: preparation activity, basic activity and relaxation activity, as shown in Table 4.

　　(1) Preparatory activities

　　Warm-up activities refer to various physical exercises before the start of major physical fitness activities. The main function of warm-up activities is to mobilize the functional potential of heart, lungs, muscles and other organ systems in advance, so as to adapt to the upcoming various fitness activities, obtain the best exercise fitness effect, and effectively prevent acute and chronic sports injuries.

　　The preparation time is generally 5 ~ 10 minutes, which mainly includes two aspects. First, carry out proper aerobic exercise, such as brisk walking and jogging, so as to "warm up" various organ systems of the body and enter the working state in advance; The second is to carry out various traction exercises to increase joint mobility, improve the elasticity of soft tissues such as muscles and ligaments, and prevent muscle injury.

　　(2) Basic activities Basic activities are the main forms of physical exercise, including aerobic exercise, strength exercise, ball games and traditional China sports and fitness methods, and the duration is generally 30-60 minutes. In a physical fitness activity, it is necessary to choose a suitable exercise mode and control the appropriate exercise intensity and exercise time. In the arrangement of physical fitness activities in a week, physical fitness activists can have different physical fitness activities and exercise intensity according to their own situation. See Table 5 for the arrangement of exercise intensity, duration and exercise frequency of different physical fitness activities.

　　(3) Relaxation activities

　　Relaxation activities refer to all kinds of physical activities after the main physical fitness activities, mainly including low-intensity activities such as walking (or jogging) and various pulling exercises. After physical fitness activities, doing some moderate relaxation activities will help to eliminate fatigue, alleviate or avoid some uncomfortable symptoms in the body, and gradually restore the functions of various organs and systems of the body from the state of exercise to the state of quietness. Doing some traction exercises is beneficial to improve the flexibility of the body.

Seven, different stages of physical fitness activities.

　　(A) the initial physical fitness program

　　People who have just participated in physical fitness activities have less exercise load, and the duration of each physical fitness activity is relatively short, so that the body gradually adapts to the exercise load and the exercise ability is gradually improved. At the beginning of the physical fitness activity plan, you should choose the physical fitness activity mode that you like or conform to the fitness purpose. There should be a comfortable sense of fatigue after exercise, which basically disappears the next day after exercise.

　　At the beginning of physical fitness activities, the principle of increasing exercise load is to increase the daily exercise time, then increase the number of days of exercise per week, and finally increase the intensity of exercise.

　　The initial period of physical fitness activities is about 8 weeks, and the specific plan is as follows:

　　— — Exercise mode: moderate intensity aerobic exercise, ball games, China traditional exercise mode and flexibility exercise.

　　— — Exercise intensity: 55% of the maximum heart rate, gradually increasing to 60%.

　　— — Duration: Exercise for 10-20 minutes each time, and gradually increase to 30-40 minutes.

　　— — Exercise frequency: 3 days/week, gradually increasing to 5 days/week.

　　See Table 6 for an example of the initial physical fitness program.

　　(2) Medium-term sports fitness program

　　After 8 weeks of physical fitness activities, the human body basically adapts to the exercise load at the initial stage of exercise, and its physical function and exercise ability are improved, so it can enter the middle stage of physical fitness activities. At this stage, continue to increase the intensity and time of exercise, and gradually increase the time of moderate-intensity aerobic exercise to 150 minutes or more per week, so that the body can adapt to moderate-intensity aerobic exercise. The medium-term physical fitness activities last about 8 weeks, and the specific plan is as follows:

　　— — Exercise mode: maintain the initial mode of physical fitness activities; Increase strength exercises appropriately.

　　— — Exercise intensity: aerobic exercise intensity gradually increases from 60% ~ 65% of the maximum heart rate to 70% ~ 80% of the maximum heart rate; Anaerobic exercise can be arranged once a week, and the strength exercise uses a load of more than 20RM, which is repeated 6 ~ 8 times.

　　— — Duration: 30 ~ 50 minutes for each exercise; If anaerobic exercise is arranged, exercise for 10 ~ 15 minutes each time; 1 ~ 2 strength exercises once a week, 6 ~ 8 kinds of muscle strength exercises each time, and 1 ~ 2 groups are repeated for 5 ~ 10 minutes.

　　— — Exercise frequency: 3 ~ 5 days/week.

　　At this stage, the physical fitness program is basically fixed, and gradually transitions to a long-term and stable physical fitness program. See Table 7 for examples of mid-term physical fitness activities.

　　(3) Long-term physical fitness program

　　When the physical function reaches a higher level and good habits of physical fitness activities are formed, a long-term stable physical fitness activity plan suitable for one’s own characteristics should be established. Long-term and stable physical fitness activities should include at least 200-300 minutes of moderate-intensity exercise or 75-150 minutes of high-intensity exercise every week; Carry out strength exercises 2 ~ 3 times a week, and pull exercises no less than 5 times. The specific scheme is as follows:

　　— — Exercise mode: maintain the exercise mode in the middle stage of physical fitness activities.

　　— — Exercise intensity: moderate intensity exercise is equivalent to 60% ~ 80% of the maximum heart rate, and high intensity exercise reaches more than 80% of the maximum heart rate; Strength exercises are performed with a load of 10 ~ 20 rm and repeated for 10 ~ 15 times; All kinds of pulling exercises.

　　— — Duration: 30-60 minutes of moderate intensity exercise each time, or 15-25 minutes of high intensity anaerobic exercise, or alternating moderate and high intensity exercise; 8 ~ 10 kinds of muscle strength exercises, each repeated 2 ~ 3 groups, each time for 5 ~ 10 minutes of stretching exercises.

　　— — Exercise frequency: exercise for 5 ~ 7 days/week, and high-intensity exercise should not exceed 3 times per week.

　　See Table 8 for examples of long-term physical fitness activities.

Hi, everyone, it’s Friday, October 20th, 2023. Today’s important scientific and technological information includes:

JD.COM held a conference on "JD.COM 11.11 is really cheap" on October 19th. At the press conference, witnessed by relevant units of China Consumers Association, JD.COM and representatives of Midea, Xiaomi, Vida, China Gold, Uni-President Petrochemical, Dong ‘e Ejiao, Wangfujing Duty Free, Jingkelong and other brand businesses jointly launched the "JD.COM 11.11 Real Low Price Initiative". > > view details

On October 19th, @ Xiaomi Company and @ Lei Jun issued a document through the official Weibo to warm up the Xiaomi 14 series mobile phones that will officially debut soon. This preheating focuses on the image of the mobile phone, which will be released this month. According to reports, Xiaomi 14 series mobile phones will be equipped with Leica Summilux lens for the first time, and a "new generation optical system solution" jointly built by a new professional high-dynamic image sensor for mobile optics. > > view details

A few days ago, the State Press and Publication Administration issued a notice on the implementation of the online game boutique publishing project. The notice said that in order to strengthen the positive guidance of online games, promote online games to promote truth, goodness and beauty, spread positive energy, and promote the healthy and orderly development of the game industry, the State Press and Publication Administration decided to organize and implement the online game boutique publishing project. > > view details

AITO Jiejie Automobile issued a document on October 19th to preheat the appearance of the flagship SUV model Jiejie M9. According to reports, the design of the car focuses on "combining humanities and technology, starting from the ultimate experience of driving" and "letting form follow function and returning design to essence", and its inspiration comes from the god beast "Kun Peng" in Zhuangzi’s "Happy Travel". > > view details

According to the official news of Tesla, the new version of Model 3 Huan was officially launched on October 19, in which the rear-wheel drive version was priced at 259,900 and the long-life all-wheel drive version was priced at 295,900. At the end of October, the test cars arrived at the store one after another, and the first batch of users delivered them at the end of October. > > view details

At the global conference of OPPO Find N3 held on the afternoon of October 19th, the new OPPO Find N3 folding screen machine was officially released, which was called "opening a new generation of moving images", and the price of the new machine started from 9999 yuan.

Equipped with Qualcomm Snapdragon 8 Gen 2 mobile processing platform, supplemented by LPDDR5X memory and UFS 4.0 flash memory, it supports dual-axis graphite heat dissipation. The unfolded thickness of the fuselage is only 5.8mm, the folded thickness is 11.7mm, the glass version weighs 245g, and the leather version weighs 239g, providing three new color schemes: Qian Shan Green, Log Gold and Submarine Black. > > view details

QQ Mailbox recently launched membership benefits, 25 yuan/month, 300 yuan/12 months. After opening QQ email members, the mailbox capacity and transfer station capacity can be expanded to 2048GB, and the size of a single attachment can be increased to 10GB, with a validity period of 90 days, which supports online decompression and VIP email address. > > view details

In August this year, NVIDIA announced the launch of NVIDIA DLSS 3.5. This technology adopts ray reconstruction technology, which is a new AI model and can create higher quality ray tracing images for intensive ray tracing games and applications.

YouTuber @Nate the Hate got some new information from insiders. It is said that Switch 2 (unnamed) being developed by Nintendo will also support NVIDIA DLSS 3.5, and even have more potential than PS5 and Xbox Series X|S in ray tracing. > > view details

After Bloomberg reported that Apple’s sales in China, one of its largest markets, were poor, Jeff Pu, an analyst at haitong international Securities, also confirmed the news, and he also shared some information about the 16 series.

Jeff Pu said that Apple will not design a chip with weak performance based on A17 Pro chip, but will provide A18 series chips for iPhone 16 series. Around the overheating problem, Pu thinks that this is caused by the poor design of A17 Pro chip. Although it is manufactured in the 3 nm process, it is not more powerful or efficient than the previous generation chip. > > view details

Haobo HT, a large and medium-sized luxury pure electric SUV model owned by Guangzhou Automobile Ai ‘an, ushered in its first show on the evening of October 19th, and started the pre-sale, with the pre-sale price starting from 220,000 yuan. According to reports, Haobo HT supports the only 800V 5C UHV flash charging in the world, and it can recharge 450km after charging for 10 minutes. > > view details

After preheating on October 18th, on October 19th, Meizu officially announced the new mobile phone product-Meizu 20 Classic, which will provide three color schemes, the memory will be upgraded to 16GB, and the price will start from 3099 yuan. The reservation has been opened, and you can enjoy 12 interest-free periods at most, and give TWS headphones. > > view details

The first model of Luxeed, which is jointly launched by Huawei Zhixuan and Chery, is expected to open Dading in mid-October, enter the store on October 20, and go on sale in late November.

The official Weibo of Zhijie Automobile has been officially launched, but at present it has only passed the blue V certification without any other information. If there is no accident, Zhijie Automobile will start the warm-up publicity in the near future. > > view details

Let’s stop here for today. Technology last night and this morning, let’s see you tomorrow.

　　Recently, the speculation that take-away apps may "eavesdrop" users has attracted a lot of attention and discussion. Related companies quickly denied that it was an unwarranted guess to emphasize "monitoring users’ daily conversations and doing information analysis" and there was no corresponding product setting. Even so, this kind of discussion still shows that most users love and hate online applications such as App: they want to be more convenient and "know me better", but they are worried about knowing too much private information, so that they "know me too well".

　　For such problems, China’s Cyber Security Law, which came into effect in 2017, establishes that network operators must follow the principles of legality, legitimacy and necessity when collecting and using personal information. However, with more and more opportunities for users’ personal information to be collected and stored, all kinds of violations of users’ private information are still emerging one after another, and some privacy-related user data leakage incidents also occur frequently. App’s excessive request for permission, out-of-range collection and use of personal information are repeatedly prohibited.

　　In response to such practical problems, the recently concluded National People’s Congress also reported that the Personal Information Protection Law has been put on the legislative agenda of this session of the National People’s Congress. On March 15th, the State Administration of Market Supervision and the Central Network Information Office jointly issued the Announcement on Carrying out App Security Certification and its implementation rules, so as to standardize the behavior of App in collecting and using user information, especially personal information, and strengthen the security protection of personal information.

　　However, after an interview with China Youth Daily and Zhongqing Online reporter, we learned that these regulatory policies are not only promoting the improvement of privacy protection system, but also facing considerable resistance. All parties are also looking for, besides laws and regulations, what other market and technical forces can balance the contradiction between privacy protection and data efficiency?

　　Repeatedly banned! Nearly 70% of users have experienced excessive access to privacy rights by App.

　　After checking a lot of contents about IELTS in the search engine, the homepage of shopping App in Wuhan college student Lin Hai’s mobile phone was captured by IELTS-related books and materials. "I was surprised at first, then angry, and then scared." He described his feelings after discovering this fact.

　　At present, such phenomena are not uncommon. Another college student, Yang Xiaoye, installed a mirror App on her mobile phone. Inadvertently, she found that the App actually accessed her address book "legally". Another single-function flashlight App even asked for the recording permission of the mobile phone.

　　From July 17 to August 13, 2018, the questionnaire survey on "App Personal Information Disclosure" organized by China Consumers Association showed that 85.2% of the respondents said that they had experienced the disclosure of App personal information; 67.2% of the respondents said that the App they used obtained the privacy rights in the mobile phone when its function was unnecessary.

　　The survey also shows that the permissions to read location information and access contacts are the most common situations when installing and using mobile apps, and the permissions such as call records, SMS records, camera and microphone recordings are often required by apps.

　　Zhu Wei, deputy director of the Communication Law Research Center of China University of Political Science and Law, has a deep understanding of the behavior of App’s excessive access to privacy. He once installed and used a famous App on his mobile phone, but he uninstalled it because he often sent advertisements. However, after uninstalling, he can still receive SMS advertisements from the App platform from time to time, and sometimes even push corresponding advertisements according to his city. Zhu Wei guessed that this may be because when he first used this App, he allowed him to obtain too many privacy rights in the use agreement.

　　Wang Yuwei, a partner of Guantao Zhongmao (Shanghai) Law Firm, believes that because many enterprises have long-standing disadvantages, it takes time and economic costs for their own legal compliance and government law enforcement, and the economic benefits obtained from excessive collection of information are attractive. These factors have made it difficult to implement relevant laws.

　　Huang Xiaolin, head of the Data and Privacy Center of Tencent’s Legal Department, pointed out that the problem of App obtaining too many and excessive user rights has been around for a long time, and it is inappropriate for some apps to obtain users’ sensitive rights beyond the necessary scope. However, the reason for these phenomena is that the legal risks they face may be far less than the commercial benefits they can obtain.

　　Huang Xiaolin also added that there are many apps that integrate multiple functions and even have more functions in future iterative upgrades. In order to realize these functions, apps will ask for more permissions. In this case, it is necessary to make a specific judgment on the specific functions of each App to judge whether it has obtained excessive user rights and whether it is compliant.

　　How effective is it? App security certification began to be implemented.

　　In view of the phenomenon that App has excessively obtained privacy rights, on March 15th, the International Consumer Rights Day, the State Administration of Market Supervision and the Central Network Information Office jointly issued the Announcement on App Security Certification, and designated the China Network Security Review Technology and Certification Center (ISCCC) as the official certification body to formulate technical verification specifications according to the Information Security Technology Personal Information Security Specification for App security certification.

　　China Youth Daily Zhongqing Online reporter learned that the above-mentioned App security certification related channels were officially opened on March 21st. Certification adheres to the principle of voluntariness and follows the mode of "technical verification+on-site verification+post-certification supervision". Search platforms and App stores will be encouraged to give priority to the recommendation of certified apps. The specific technical verification specifications for personal information security in App have been formulated and will be made public to the institutions involved in the verification.

　　As a privacy protection practitioner of Internet companies, Huang Xiaolin is relatively optimistic about the above-mentioned App certification. "It will have a more positive effect on the whole industry, on individuals and privacy protection (in this respect), and will lead enterprises to pay more attention to this aspect."

　　Huang Xiaolin also pointed out that there are a large number of apps on the market at present, and it remains to be seen whether enterprises can spend enough time and economic costs to participate. However, for apps and companies that occupy most market share, this is a process of self-correction, which may promote enterprises to be more compliant from the source. He expects that this kind of App security certification can be more automated, efficient and even as popular as anti-virus software with the help of more technical means, thus further promoting the compliance operation of App.

　　As a lawyer who has long been concerned about the field of privacy protection, Wang Yuwei said that the practice of App security certification belongs to the governance method of market regulation, which will make the means of privacy governance more diversified. However, he also pointed out that although the framework of the App security certification has been set, there are still many places where the boundaries are not clear enough. For example, the concept of major information security incident appeared in the detailed rules, but the current law has no clear provisions on how to define major information security incidents.

　　Relevant personnel of China Cyber Security Review Technology and Certification Center (ISCCC) told China Youth Daily and Zhongqing Online reporter that there is no clear definition of the above concepts at present, and some personal information security-related assessment guidelines will be used as the criteria for judging. Judging from the open rules, the main supervision means for certified apps are still self-inspection by enterprises, supplemented by social supervision, but the supervision by third parties is very limited. At the same time, because the certification is voluntary, how to manage the apps that have not passed the certification has not been completely and effectively solved.

　　Encourage checks and balances! The technical community seeks solutions.

　　For the privacy protection problem brought by the development of big data technology, the technical community is also paying attention to and studying the corresponding solutions.

　　On March 23rd, at the china computer federation Youth Computer Science and Technology Forum (CCF YOCSEF), "In the era of artificial intelligence, must privacy and efficiency be irreconcilable?" During the special discussion, some technicians said that privacy protection based on blockchain technology has been tried in Hangzhou and other places. The general idea is to use public chain to carry out data transactions and alliance chain to carry out data encryption protection.

　　For the application of blockchain technology in the field of privacy protection, Meng Xiaofeng, a professor at China Renmin University, pointed out that decentralized and traceable blockchain technology is a direction of privacy protection that can be studied, which is conducive to traceability and accountability after privacy disclosure. However, due to the immature technology and low efficiency, the application of blockchain technology in the field of privacy protection is still in the exploratory stage, and the use cost of blockchain is also high, so it is uncertain whether the regulatory authorities or enterprises will adopt it.

　　As a practitioner in the technical field, Pei Zhiyong, director of the 360 Industry Security Research Center, believes that it is technically feasible to use blockchain or big data technology to monitor privacy leaks, but in practice, it faces the problem of high cost and still needs a lot of human resources.

　　At the above-mentioned symposium, Pei Zhiyong put forward an idea to introduce the "three-way principle of checks and balances" currently applied in the field of cloud computing into App security supervision: separate the owner, operator and manager of personal data related to privacy, avoid a subject being both a referee and an athlete, commercialize this ability of checks and balances, and encourage the rapid development of an industry that can check and balance enterprises’ use of user data, thus forming a long-term and sustained market-oriented supervision.

　　As a legal scholar, Zhu Wei recognized the above viewpoints put forward by Pei Zhiyong. "You can’t be an athlete and a referee alone, neither can the government nor the enterprise." He believes that the upcoming personal information protection law needs to make a bottom line, so that the protection of personal information can truly return to the individual rights itself. On this basis, through mutual competition and checks and balances between enterprises, more and more feasible methods can be found. (Reporter Wang Lin Intern Sun Ji)

With China’s economy stepping up to a new level, the new trend of automobile consumption is becoming more and more obvious, especially in the passenger car market. The requirements for cars are no longer just family cars, but also family life and leisure travel. In the recent hot sale of Honda Accord hybrid, come and see the national real transaction price, preferential discount, sales volume, preservation rate and other information of new cars to help you understand the recent Honda Accord hybrid market more comprehensively.

This site collected the real transaction price of Honda Accord in the past year. The lowest transaction price in the country in the past month was 185,500 yuan, the highest cash discount for new cars was 40,300 yuan, and the maximum discount for new cars reached 8.22 fold! The price is for reference only, and the actual transaction price is subject to the local dealer.

Choose a car to buy a car? The difficulty of choosing a good car is almost catching up with the college entrance examination to fill in the volunteers! But in fact, it is not difficult to choose a car. It really depends on the sales volume. What everyone likes can’t be worse. Honda Accord Hybrid sold 712 vehicles in the past month, which shows that the new car is recognized by consumers in the market from the sales trend chart below.

When we buy a car, we need to consider many factors, among which the preservation rate is also very critical. The low preservation rate of the car indicates that the overall quality of the car is poor, while the high preservation rate indicates that the market is highly recognized. The picture below shows the hedge ratio of Honda Accord hybrid. Is it within your acceptable range?

When we buy a car, we will pay attention to all aspects of this model in advance, especially the posts and word-of-mouth posted by car owners in major forums and vertical websites. Apart from the navy, there are still some car owners’ real car experience that is worth learning. Let’s take a look at the word-of-mouth score of Honda Accord. The comprehensive score of Honda Accord hybrid is 4.42, and the result is not bad, so Honda Accord hybrid can be considered.

After watching it for a while, it turns out that Honda Accord hybrid is not your dish? Let’s take a look at its powerful competitors. At present, there are basically good discounts on this site. The discounts for Seal and Passat are 9.9 fold and 7.8 fold respectively, which is quite suitable. Take a quick look and choose!

If the price of the Accord hybrid is right in the near future, then the friends will hurry! Linkage promotion in many places across the country, and there are even more discount models as low as 30%.

It is a compact SUV that is very suitable for home use, and the design of the Haval Red Rabbit looks very advantageous in appearance. In terms of overall design, the overall design of the Haval Red Rabbit is quite good, and the aura of the whole front looks three-dimensional. The rising waist line of the body creates a sense of readiness, which looks very sporty. In the design of the front and rear of the car, this model has a sporty posture, and the design of the tail light group at the rear is also more interesting. When lit, it shows a lot of personality.

In terms of interior, Haval Red Rabbit adopts the interior style of the land combat cockpit, taking the fighter cockpit as the design inspiration, and provides users with a 2700mm leapfrog luxury cockpit. The overall style is very avant-garde, highlighting the design proposition of "somatosensory awakening". The front workbench is wrapped in a wrapping type, and some are cut with diamonds. The lines are sharp and dynamic, making the passengers feel as if they are in the future technology battleship, and the sense of battle is overwhelming.

The length, width and height are 4470 × 1898 × 1625mm respectively, and the wheelbase is also 2700mm. Among the models of the same class, the wheelbase of the Haval Red Rabbit ranks 57th. The sunroof of the Haval Red Rabbit 1.5L hybrid DHT provides a larger field of view, which can create a better visual environment and good sensitivity for the rear passengers, and increase the light intake for the whole vehicle. Among the models of the same price and class, the trunk volume of the Haval Red Rabbit ranks 86th. The space is relatively regular, there are no obvious protrusions, and the overall loading capacity is good.

Haval Red Rabbit is equipped with a combination of 1.5 naturally aspirated engine (multi-point EFI) and hybrid special purpose (DHT). The entire power parameters are superior in power performance among engines of the same class, which can provide better power performance. Ranked fourth among 8-120,000 SUV models.

Haval Red Rabbit’s active/passive safety configuration is complete, includingAutomatic parking,Zero tire pressure endurance tires,Automatic parking,Steep slope,uphill assist,Knee airbag,HUD head-up display,Anti-lock braking (ABS),Brake force distribution (EBD/CBC, etc.),Brake assist (EBA/BAS, etc.),Traction control (ASR/TCS, etc.),Active Noise Cancellation,Engine start stop,Side safety air curtain,Mobile phone wireless charging,Night vision system,LED daytime running lights,Front reversing radar,Tire pressure monitoring,Steering wheel heating,Body stability control (ESP/DSC, etc.),Rear reversing radar,Fatigue reminder,Remote parking,Child seat interface,Lane Keeping (LKAS)Wait for the configuration.

Of which,Automatic parkingIt can avoid stepping on the brakes for a long time or needing to pull frequently.Steep slopeIt can safely pass through steep slopes at low speeds.Knee airbagReduce the damage to the occupant’s knee in the vehicle interior during the second collision.

If the above data, participation, etc. cannot fully understand Haval Red Rabbit, then we can give you a more comprehensive reference based on the word-of-mouth information of users who have purchased Haval Red Rabbit in history. You can see that what you are most satisfied with Haval Red Rabbit is its rear design. In addition, the appearance is too handsome and the interior is beautiful.

Take a look at the new car first, today we will take a look at the ID photos. In the latest batch of MIIT new car catalogs, we found the figure of Dongfeng Yipai S08.

When the brothers heard this name, they must be thinking, Yipai S08? What kind of car is this? In fact, this Yipai S08 is already an old friend in our new car catalog, but its name before was eπ 008, but this time it was changed to Yipai S08.

Looking back at the vehicle itself, this new car is the first model of Dongfeng Yipai, and it is expected to be officially launched in the middle of this year. It is based on Dongfeng Quantum architecture and uses CTC’s technical design scheme, which also makes it more efficient in space utilization.

In addition, in terms of appearance design, this Yipai S08 will feature a simple and atmospheric design style, with a closed front grille and a through-type light strip design, making it look very fashionable.

At the rear of the car, the new car also uses a through-type taillight group, coupled with a spoiler and a black lower surrounding design, which is very visual. However, the reason for the rich vision may be due to the light source in its through-type light group, and the visual effect after lighting will be very good.

In terms of size, the Yipai S08 has a length of 5002mm, a width of 1972mm, a height of 1732mm, and a wheelbase of 3025mm.

Entering the car, the Yipai S08 will feature a similar design to the Yipai 007, featuring an 8.8-inch full-LCD instrument and a 15.6-inch floating central control screen, and a six-seat layout for users to choose from.

In terms of power, Yipai S08 will launch two sets of power system models, pure electric and extended range. The pure electric version will be equipped with a 220kW drive motor and equipped with it. The extended range version will be equipped with a 1.5L engine with an engine power of 108kW and is also equipped, but in this declaration information, the power of the drive motor of the extended range version has not been announced.

Well, this is all the information of Yipai S08. It is said that the future price of this car will be in the range of 20-300,000. How much do you think it will cost after it goes on sale? Come and leave a message in the comment area to discuss with us.

Yesterday (September 21) news, 2025 Hongqi H5 officially launched, a total of 10 models, the price range of 15.98-22 5,800 yuan. As a model change, it basically maintains the appearance and interior design of the old model, the overall still maintains the visual effect of luxury atmosphere, mainly for the configuration has been upgraded and adjusted. In addition, the current car purchase can enjoy 5 gifts, including a limited time to 45,000 yuan, replacement subsidy/scrap subsidy to 27,000 yuan, 2 years 0 interest, 3-5 years low interest, insurance subsidy 2000 yuan and teacher discount 6000 yuan.

In the exterior part, the Hongqi H5 adopts a new family design, the front air intake grille part adopts a straight waterfall design and is matched with a thick chrome decoration, among which is the family-style red flag logo, which extends from the engine cover to the grille, completely fitting the body line. At the same time, the internal structure of the light groups on both sides is exquisite, and it is also equipped with light and shadow lighting effects when starting, and the air intake shape under the headlights is also very unique.

The side of the car body adopts a waist line design with a high front and a low back, creating a swooping situation. The whole side follows the unique curved shape of the Hongqi brand, and the visual effect is excellent. In addition, the new car is also equipped with a large-size dense-spoke bright-colored wheel shape. In addition, the smooth roof line and the sliding tail line create a short-tailed coupe feeling, looking more youthful and sporty.

The shape of the rear part of the car is calm, and the rich horizontal lines increase the layering of the rear of the car, while at the same time appearing stable and generous. In addition, the new car tail light set adopts a through design, with neat lines with horizontal design inside, creating a wing effect, which echoes the shape of the headlight set. In terms of body size, the length, width and height of the new car body are 4987 * 1874 * 1465mm respectively, and the wheelbase is 2920mm.

The interior continues the previous design, with a driver-friendly wrapping shape as a whole. It is equipped with a sporty three-spoke steering wheel, a full LCD instrument, and a 12.3-inch vertical central control screen. There is also a row of physical buttons below the screen. In addition, the new car is equipped with the Hongqi Zhilian 3.0 system, with an AI voice assistant and a new UI interaction, which can realize customized apps. In terms of configuration, the new car is equipped with fully automatic parking, SABB advanced cruise, 360 panoramic images, remote control, 9 airbags, and automatic braking. It also supports OTA for the whole vehicle.

In terms of power, the new Hongqi H5 continues to offer 1.5T, 2.0T fuel and 1.5T HEV hybrid versions, with maximum power of 169 horsepower, 224 horsepower and 169 horsepower respectively. In terms of transmission, 1.5T matches 7-speed wet dual-clutch transmission; 2.0T matches 8-speed automatic transmission; 1.5T hybrid matches DHT transmission.

[The picture in this article is from the Internet]

　 　　

　 　 1905 movie network news On August 2, the film (hereinafter referred to as "Concubine Yang") starring Fan Bingbing and Wu Zun made a wonderful appearance at the media conference held in Chengdu, where a production special recording of Fan Bingbing’s shooting process was exposed.

　

　 　 In the special, Fan Bingbing confessed to the shooting process, pouring out that Concubine Yang is not only her lifelong dream as an actress, but also the difference in the script has the power to make people cry. Although Yang Tang’s love has been passed down for thousands of years, Fan Bingbing said that the film aims to create a different spiritual experience for the audience. "In this play, the love between Concubine Yang and Emperor Tang Minghuang should be called significant other souls." In addition, the special exposes the classic scene of "Concubine Yang Drunk". Fan Bingbing said that the shooting experience was very unforgettable to her. In order to truly reflect the contradictions and torn feelings of Concubine Yang, Fan Bingbing boldly chose to change to real wine to make himself drunk during the real shooting.

　

　 　 On the same day, Fan Bingbing was wearing a floral skirt with a slim figure, and many audience members shouted that Fan Bingbing had become thinner. Fan Bingbing said that Wu Zun worked harder for the "concubine". Wu Zun talked about the mood change before and after the filming of the movie, and he said that the movie made him grow a lot. A video of Wu Zun’s daughter neinei cheering for the movie was recently exposed, in which she vowed to be a "little concubine".

　

　 　 The woman of the dynasty, Yang Guifei, was directed by the director Shiqing and completed by Shiqing, Tian Zhuangzhuang and Zhang Yimou, starring Fan Bingbing, Liming, Wu Zun, Wu Gang, Chen Chong and Tranquility. The film was released nationwide on July 30.