Beijing, China, June 30 (Reporter Li Jinlei) On June 30, it was the last day of the annual calculation of comprehensive income of individual tax in 2019. If you don’t apply for tax refund, you should pay close attention to it, otherwise it will be wasted if you don’t get it. Those who have not paid the overdue tax should also pay close attention to it, otherwise they will face fines and late fees, which will also affect their personal credit.

　　Last day of annual tax settlement

　　The annual remittance of comprehensive income from individual tax in 2019 will be handled from March 1 to June 30, 2020. June 30th is the last day for annual settlement.

　　The so-called annual tax calculation is to "combine the annual income and calculate the tax on an annual basis", and then refund more and make up less. That is to say, the four incomes of wages and salaries, labor remuneration, manuscript remuneration and royalties are combined into "comprehensive income", and the individual tax is calculated on an annual basis.

　　The specific calculation formula is as follows:

　　In 2019, the tax payable or refundable is calculated = [(comprehensive income-60,000 yuan-special deductions such as "three insurances and one gold"-special additional deductions such as children’s education-other deductions determined according to law-donation) × applicable tax rate-quick deduction]-prepaid tax in 2019

　　Personal income tax rate table.

　　If you don’t get a tax refund, you’ll be wasted.

　　Who can get a tax refund? As long as you pay more taxes in advance because of insufficient deduction or undeclared deduction, taxpayers can apply for tax refund regardless of their income or the amount of tax refund.

　　For example, your comprehensive annual income in 2019 is less than 60,000 yuan, but your income is relatively high in a certain month, and you can get a tax refund if you pay a tax in advance.

　　For example, Xiao Ming received a salary of 10,000 yuan in January, and an individual paid "three insurances and one gold" of 2,000 yuan. Assuming there is no special additional deduction, he will pay a tax 90 yuan in advance; In other months, the monthly salary is 4000 yuan, and there is no need to pay taxes in advance. Throughout the year, because taxpayers’ annual income is less than 60,000 yuan, they don’t need to pay taxes, so they can apply for a refund of 90 yuan tax paid in advance.

　　For another example, if you didn’t declare to enjoy the six new special additional deductions (children’s education, continuing education, serious illness medical care, housing loan interest or housing rent, and supporting the elderly) in 2019, you may also get a tax refund after the declaration.

　　For example, Lao Wang’s monthly salary is 10,000 yuan, and the individual pays 2,000 yuan for "three insurances and one gold". According to the regulations, two children who go to primary school can enjoy a special additional deduction of 2,000 yuan per month (24,000 yuan for the whole year). However, because it was not reported in the prepayment link, the special additional deduction for children’s education was not deducted when calculating the tax, and the tax was paid in advance for 1080 yuan in the whole year. After filling in the relevant information in the annual settlement, it can supplement and deduct 24,000 yuan. After deduction, it should pay a tax of 360 yuan for the whole year, and it can apply for tax refund in 720 yuan according to regulations.

　　If you can get a tax refund, but you don’t declare it, the money will be wasted. Of course, it should be noted that the tax refund can be waived without any responsibility.

　　Screenshot of tax refund received by netizens in Weibo.

　　Failure to pay taxes will result in fines and late fees.

　　Although the tax refund can be waived, the tax payment cannot be waived. If you need to pay back taxes, you must make an annual settlement.

　　Who needs to pay taxes? That is to say, taxpayers whose comprehensive annual income exceeds 120,000 yuan and whose annual amount of supplementary tax is above 400 yuan need to pay supplementary tax.

　　There may be small partners who see that they have to pay taxes and want to ignore them. However, this kind of escape mentality is not desirable. If the tax is not paid on time, the consequences will be more serious. Don’t be fined, and you will have to pay a late fee, which will affect your personal credit.

　　State Taxation Administration of The People’s Republic of China said, if you should pay taxes, it is your obligation to handle the annual remittance. If you don’t pay the tax, you may face tax administrative punishment and record it in your personal tax credit file.

　　According to Article 62 of the Tax Administration Law, if a taxpayer fails to file tax returns and submit tax information within the prescribed time limit, the tax authorities shall order it to make corrections within a time limit and may impose a fine of less than 2,000 yuan; If the circumstances are serious, a fine of not less than 2,000 yuan but not more than 10,000 yuan may be imposed, and taxes shall be recovered and late fees shall be imposed. For late payment fees, from the date when the payment deadline is exceeded, five ten thousandths of the overdue tax will be charged on a daily basis.

　　Tax data map. Zhongxin. com reporter Li Jinlei

　　Don’t trust the so-called "secret" of tax refund

　　In the process of annual tax settlement, some people are unwilling to see that others can get a tax refund, but their own tax refund amount is 0, so they make a bad idea, believe in the "tax refund strategy" and "tax refund tips" circulating on the Internet, and make a false declaration.

　　A case published by Zhejiang Taxation Bureau shows that taxpayer Zhang, according to the system trial calculation, should get a tax refund in 0 yuan, but he applied for a tax refund of 202.12 yuan by falsely reporting the special additional deduction for his serious illness medical treatment in 2019. In the daily monitoring, the tax department found that Zhang’s special additional deduction data was doubtful, and contacted Zhang for verification, requesting relevant retained information, but Zhang could not provide it. In the end, the tax department informed Zhang of the legal responsibility for not submitting the special additional deduction information truthfully, and advised Zhang to correct the declaration in time.

　　The tax department reminds that taxpayers need to declare the annual tax refund, and individuals should be responsible for the authenticity, accuracy and completeness of the declared information. Don’t believe in the so-called "tax refund tips" passed on the Internet and orally, so as to avoid false declarations or false declarations that violate the provisions of the tax law.

　　Have you settled the annual tax? Is it a tax refund or a tax payment? (End)

　　According to the report of Flight International on April 16th, the US Navy and Marine Corps successfully completed the first test of the concept of "lightning carrier". Twenty F-35B fighters with short take-off and vertical landing took off from the US Navy "Tripoli" amphibious assault ship to perform fast-paced operations.

　　The concept of "Lightning Carrier" was formally put forward in 2016, based on the existing "F-35B vertical takeoff and landing aircraft+amphibious assault ship" model of the US military. The name of "Lightning" in the concept comes from the F-35B Lightning II Joint Strike Fighter, and F-35B is just one of the F-35 Lightning II Joint Strike Fighter (JSF) models.

　　F-35 "Lightning II" Joint Strike Fighter (JSF) is a single-seat single-engine multi-role fighter and a low-order auxiliary aircraft of F-22. It has strong stealth capability, advanced avionics system and certain supersonic cruise capability, and is mainly used for frontline support, target bombing, air defense interception and other tasks. It is divided into three types: conventional takeoff and landing (CTOL)F-35A, short takeoff/vertical landing (STOVL)F-35B and carrier-based (CV)F-35C. Undoubtedly, in the future competition for air superiority, F-35, as one of the world’s advanced fifth-generation aircraft, has a very high photogenic rate. So how do you distinguish them in appearance?

　　one

　　plane emblem/logo

　　The F-35 "Lightning II" Joint Strike Fighter (JSF) was mainly developed by Lockheed Martin of the United States, and eight countries including Britain, Italy, Netherlands, Denmark, Norway, Turkey, Australia and Canada participated in the development, with a total cost of $276 billion.

　　In addition to R&D abroad, South Korea, Japan and Israel also vigorously purchased the F-35 to enhance the overall air combat capability. Therefore, according to the current data, a total of 12 countries have decided to equip the F-35:

　　According to the above picture, there is Israel’s Star of David emblem above the wing, which is an F-35A. (Architecture A, called F-35I, shows the F-35A fighter equipped by Israel Air Force. )

　　two

　　character

　　The U.S. Air Force, Navy and Marine Corps are equipped with three types of F-35 fighters, which are not a panacea according to their badges. If it is an F-35 equipped by the US military itself, it can be roughly distinguished by the characters in the belly position below the horizontal tail:

　　1. Symbol of the United States Air Force (F-35A of the United States Air Force)

　　2.NAVY (F-35C of the US Navy)

　　3.MARINES (The United States Marine Corps purchased two models, F-35B and F-35C).

　　In addition, there are several F-35Cs in the US Navy that also say "MARINES". But what should I do if I can’t see the military emblem or characters from the photo point of view? This uses the "shape resolution method".

　　three

　　wing span

　　Both F-35A and F-35B have a wingspan of 10.7 meters, while F-35C adopts a large wingspan design to reduce the landing speed, and the wingspan is increased to 13.1 meters and can be folded, which is the largest of the three sub-models.

　　four

　　nose gear

　　In order to withstand the impact of the ship, the F-35C has thickened the front landing gear, and changed from the basic single-wheel landing gear to the two-wheel landing gear, and the front landing gear has the unique ejection pull rod of the ejection take-off fighter. The following figure shows F-35A, F-35B and F-35C in turn.

　　five

　　Landing tail hook

　　The landing of the F-35C needs to be stopped, and a repeatedly used stern hook is equipped under the engine. Although the F-35A will also be equipped with crash landing tail hook, it is currently testing the tail hook crash landing, and even if it is installed, it will be one-off.

　　six

　　regula

　　The leading edge of the main wing of the F-35C is moved forward to increase the wing area, which leads to the strake wing in both the F-35A and the F-35B, but it is cancelled on the F-35C. The following figure shows F-35A, F-35B and F-35C in turn.

　　seven

　　Jibei

　　F-35B is a short takeoff/vertical takeoff and landing type. Due to the special requirements of takeoff and landing mode, the engine of this type adopts a lift fan device. When viewed from the top, the rear of the cockpit is flat, and the upper cover of the lift fan and the cover plate of the auxiliary air inlet will open upward during the takeoff and landing.

　　eight

　　Machine gun

　　The F-35A is the only one of the three sub-models, which adopts the built-in gun design and is equipped with a GAU-22/A four-tube 25mm gatling built-in gun. Therefore, there is an obvious protrusion on the front upper part of the left wing of the fuselage, which is a remarkable feature of the A-type aircraft. F-35B and F-35C are not equipped with fixed cannon, so it is enough to mount the cannon pod on the belly line when necessary.

　　nine

　　Verifier, test aircraft and

　　Low speed initial production aircraft

　　The test aircraft and the initial low-speed production F-35 are usually numbered on the fuselage. For example, before the mass production of the F-35A, the aircraft fuselage numbers AA-01, AF-01 to AF-07 were even directly marked with F-35A, all of which contained "A"; F-35B has BF-01 to BF-04 with "B" in them; F-35C has CF-01 to CF-05 before the first mass-produced CF-06, all with "C".

　　Xinhua News Agency, Beijing, February 5thTitle: Fu "Rabbit" celebrates reunion and Yuan "opens a new game — — Scanning of celebrating Lantern Festival in various places

　　Xinhua news agency reporter

　　In the year of Guimao Rabbit, the Lantern Festival in beginning of spring is happy. In the past few days, the splendid lanterns in Qingdao, Shandong Province have lit up Nanlao Street, the non-legacy fire dragon in Jianshi, Hubei Province has been very lively, and the fish lanterns in Shexian County, Anhui Province have been swimming to pray for good weather … …

　　Having Lantern Festival and celebrating reunion, people use colorful activities to express their good expectations for the new year and start a new life full of vitality and confidence.

　　The land of China is full of fun.

　　Solve riddles on the lanterns, Ice Lantern Watching, Song and Dance Performance & HELIP; … The lanterns are bright and colorful, and they walk into the Chinese Baroque historical and cultural block in Harbin, Heilongjiang Province. Although the weather is still a little cold, the enthusiastic and festive activities such as guzheng playing, fitness dragon dancing, yangko dancing and Tai Chi umbrella performance attract many tourists to cheer.

　　"The festive atmosphere is really good. I feel the charm of this city with my family." Gao Jiajia, a tourist who came to Harbin from Henan, said.

　　Thousands of miles away, as the main venue of Guangfu Temple Fair, Zhongyou Square, located in Yuexiu District, Guangzhou, is also very lively at the moment.

　　At the Guangfu Temple Fair, which opened on the day of the Lantern Festival and lasted for 7 days, visitors can not only watch performances such as Han and Tang dances, acrobatics and martial arts, but also experience intangible items such as Guangcai and Landiao, and feast their eyes on the food area with rich characteristics.

　　For this year’s Guangfu Temple Fair, Guangzhou citizen Xie Jiajun has been waiting for a long time: "Guangfu Temple Fair is a childhood memory of many young people, and now the temple fair has experienced more projects. Traditional festivals are just fun for everyone to spend together! "

　　North and south of the great river, inside and outside the Great Wall, there are traditional Lantern Festival projects, but also local unique and jubilant folk performances.

　　In the streets of Qingxu County, Shanxi Province, the vivid back stick performance makes people stare: I saw a burly man carrying an iron bar with soft steps and walking slowly, and the children lifted on the iron bar were dressed in gorgeous costumes, driving two long sleeves to dance … …

　　On February 5 th, a back stick performance was performed on the streets of Qingxu County, Shanxi Province.

　　In Wangmantian Village, Xitou Town, Shexian County, Anhui Province, the custom of playing with fish lanterns has a history of hundreds of years. With the gorgeous fireworks blooming in the air, and the sound of gongs and drums, the fish lights with flashing scales and fins are surrounded by the crowd, and they file out of their ancestral halls, and follow the lights to lead them through the streets and lanes, or jump up and down, or swing left and right … …

　　In Tacheng, Xinjiang, which is located in the northwest border of the motherland, the social fire performance team composed of Han, Kazak, Uygur, Daur and other multi-ethnic people has a long queue, and traditional performances such as dragon dance, lion dance, yangko and dry boat take turns to compete. Yi Meihong, a Daur performer, said: "Nowadays, the people of all ethnic groups are getting more and more prosperous. We should pass on the traditional culture and express our beautiful vision for the future life in this way."

　　The most delicious thing in the world is reunion.

　　In Yuexiu Park, Guangzhou, colorful lanterns full of annual flavor are blooming under the cover of night: a large orange tree lantern symbolizing harmony, happiness and good luck, a blessing corridor decorated with hundreds of lanterns, and a lifelike jade rabbit theme lantern & HELIP; …

　　Yang Ligang, a 28-year-old boy from Hubei province, took a photo with his parents next to a lantern with a blessing. "I took my parents to spend the New Year in Guangzhou for the first time since graduation and wanted to spend as much time with them as possible. I hope that the new year will be full of blessings. "

　　In the custom of China people, they eat Yuanxiao and Tangyuan, which are round and full, and the products are reunion, happiness, harmony and peace.

　　In Harbin, the "Ice City", dozens of international students from more than ten countries, such as Russia, South Korea, Pakistan and Thailand, went to solve riddles on the lanterns, made lanterns and watched traditional performances with local people.

　　Mu Anwei, a Pakistani student who ate Yuanxiao for the first time, likes black sesame stuffing best. "Through this Lantern Festival, I learned more about the traditional culture of China. It turns out that this is the taste of reunion and has a feeling of home. "

　　The full moon brings people together, brightening the whole of heaven.

　　At 6 o’clock in the morning on the 5th, a large number of passengers waiting to open the gate for customs clearance had already gathered outside the gates of land ports such as Futian, Shenzhen Bay and Wenjindu. At the scene of Shenzhen Bay Port, the red lanterns hanging high are swaying with the wind, and the brisk pace and happy smile smell of reunion everywhere.

　　Shenzhen Bay Port on February 4th.

　　There is a kind of persistence for the reunion of more people.

　　Shenzhen Huanggang Port, Luohu Port and Liantang Port will resume operation on the 6th, when the Shenzhen-Hong Kong land port will be fully restored. The resumption of customs clearance is just around the corner. On the 5th, the entry-exit inspection hall at Luohu Port was extremely busy, and staff in different positions were busy for safe and smooth customs clearance.

　　More than 20 folk activities, such as lantern festival, non-legacy performance, drone light show and fireworks show, are being staged in the ancient county of Taiyuan.

　　There are 32 large light groups in the ancient county, 210 street merchants supply power, and the lighting facilities in the street … … In order to let tourists experience the colorful Lantern Festival, State Grid Taiyuan Power Supply Company organized more than 30 power-saving employees to stay on the spot during key hours, strengthened the inspection of line equipment, assisted the scenic spot operating units in advance to investigate the hidden dangers of power consumption, and made every effort to ensure power supply safety.

　　The New Year’s struggle is just in time.

　　Lantern Festival is the end of the Spring Festival and the beginning of a new chapter.

　　At 5 o’clock on the 5th, before dawn, Wang Anquan came to the morning market of Hongzhuan Street in Harbin, Heilongjiang, and put fresh live fish on the stall. At 7 o’clock, people in the morning market gradually increased. On the fifteenth day of the first month, many citizens came to buy goods, and many tourists came here to experience the morning market in Northeast China. "Business is good this year and there are many customers." He said.

　　Various flavors of Yuanxiao, fried cakes just out of the pot … … Ms. Yang, a tourist from Shanghai, said excitedly: "I didn’t expect the morning market to be so lively. I bought fried dough sticks, frozen pears and big porridge to taste with my family."

　　The Lantern Festival in the morning market of Hongzhuan Street in Harbin is popular. Xinhua News Agency reporter Dai Jinyu photo

　　The world is warm in spring, and the struggle is at the right time.

　　Although it is the Lantern Festival, all production lines are running in an orderly way in the workshop of CLP Wuhu diamond aircraft Manufacturing Co., Ltd. located in Wuhu Aviation Industrial Park, Anhui Province. This is an enterprise that produces light navigable aircraft. Not long ago, the company’s 100th DA42NG aircraft rolled off the assembly line and was successfully delivered.

　　"In order to speed up the research and development progress of domestic engines, many departments have worked overtime in recent days, and they have worked hard to overcome technical difficulties and seize the construction period." Huang Renjin, assistant director of the production center of the company’s Tongfei Division, said.

　　On the land of China, a new picture of production and life is slowly unfolding:

　　At the beginning of the Year of the Rabbit, the labor market in various places has accelerated to pick up. After the Lantern Festival, the employment of enterprises and the job search of laborers are expected to reach a climax. As a populous county and a labor export county in Shanxi, there are more than 50 recruitment publicity materials in the employment service hall of Linxian County, Shanxi Province. The recruitment information of enterprises is scrolled on the big screen, and people come to consult in an endless stream.

　　Ma Yongzhen, the head of a human resources company in Linxian County, is busy with recruitment. "In the past few days, 160 people have been transported to Qingdao and Nantong." Ma Yongzhen said that the third batch of migrant workers will be sent to other places on January 16.

　　In the spring ploughing season, after the reunion dinner, the workers in the workshop of Xinjiang Tacheng Tianjin Industry and Trade Co., Ltd., which is mainly engaged in water-saving irrigation equipment, worked overtime to produce at full capacity.

　　"In January this year, farmers placed orders, two months earlier than in previous years. The production line of the enterprise has not stopped since the Spring Festival. " Li Tanping, the company’s production director, said.

　　Full of vitality, strive to be a "rabbit".

　　Under the bright full moon and bright lanterns, let’s unite and forge ahead in the new year and write the most beautiful times.

There are always some brainless runners (such as Zang Mou) who don’t understand scientific training on the Internet, and they also like to regard "running training is too tired to vomit" as a typical symbol of hard training.

These people don’t know how to train scientifically, so forget it. They especially like to teach others how to train running on the Internet without knowing what to do. They also like it.

In this regard, I have to stand up and give you literacy.

Since May, 2022, in order to achieve my annual goal of "running 10km in 35 minutes", I have been carrying out various running trainings.

Moreover, in order to concentrate more on running training, and as a fitness enthusiast, I basically gave up all fitness training.

Because during this period, due to excessive running training, I have been injured many times, and I often take many injuries with me.

Therefore, this should be regarded as a proof of my "real efforts".

For example, on August 25th, 2022, after running training, the medial tibia of my two legs, the lateral knee and the meniscus of my right knee all hurt, and the ligaments of my ankles and heels were a little uncomfortable.

Of course, I don’t have to worry about my health, because I have a set of countermeasures for these injuries and have published them on my own WeChat official account. Nowadays, I have basically overcome my running injuries.

So it can be said that,

Can’t my running training be regarded as "really trying"?

Just because I’m not "too tired to throw up"?

Well, don’t rush to refute it. Let me talk about the interesting running training experience before.

A few months ago, due to serious injuries, in order to avoid going out to continue running, in order to distract attention, I began to brush Korean dramas. Or lying, or lying, or sitting, watching Korean dramas for many days day and night. As a result, the physical condition is very bad.

Then one afternoon,

As a result,

And before that, after lunch and before running in the afternoon, I never ate anything.

On that day, I just decided to run in the afternoon temporarily.

There are also some unfavorable factors:

Accordingly, I have reached the following conclusions:

So,

If you want to avoid "tired to vomit" in running training, you should-

As long as the above points are achieved, no matter how hard the running training is, it is unlikely that you will be "tired to vomit".

This is the real "scientific training"!

In addition, I would like to say something about what some people call "retching".

If "I’m tired to vomit" is because there are too many things left in my stomach,

"retching" is because there is nothing in the stomach.

I usually take water with me when I run.

When there are symptoms similar to retching, just take a sip of water and the problem will be solved!

Of course, I usually replenish water in time before the symptoms of "retching" appear, so basically this will not happen.

Therefore,

The longer you run, the more you can feel. Running can make people feel free and liberated, release the pressure and tension of the body, and make people’s emotions relaxed and relaxed.

In the process of running, people canThinking and reflectionThis is one of the reasons why many runners love running. Running can make people jump out of the daily chores, precipitate their thinking, and meditate on their own life, work, interpersonal relationships and other issues. Especially in the process of running for a long time, the body will enter an automatic state, and the brain will have more space to reflect and think.

It has been about eleven or twelve years since I started running. With the increase of running time, running not only changes my body, but also slowly I find that many concepts are changing, and many concepts are even quite different from those when I started running.

Enjoy the running process more and more

Running, like any other skill, takes time and experience to master. It’s true that I just started the ordeal of running, and I can’t talk about enjoying it.

But when you keep running, you will gradually improve your skill level, so that you can more easily enter the state of "enjoying" loudly and experience more fun and sense of accomplishment.

In addition, the positive impact of running on physical and mental health also makes meEnjoy running more.. For example, running can release chemicals such as endorphins and dopamine, which can improve mood and happiness.

Running is an exercise with long-term benefits. When we insist on running, we will enjoy this process better and get more sense of accomplishment and motivation from it, which will make you stronger, healthier and more confident.

Patience is very important in running.

First of all, in running, it is difficult to see rapid and significant progress in a short time. However, if you can persist and be patient and gradually adapt to running, you will find that your skills and physical fitness are slowly improving. Since running is a long-term exercise form, when you accumulate experience and persist,Patience becomes one of the keys to success..

Secondly, some difficulties need to be overcome in running, such as external environment, climate change and personal fatigue. When you can be patient and solve difficulties, your self-confidence and perseverance will be significantly improved.

Patience is also needed in training and competition, which includes full preparation, planning your own plan and keeping calm. If you are anxious and lack rational thinking, you may be mobilized too early in the competition or training, and you will not achieve your best performance. Maintaining a patient, stable and positive attitude is the key to achieving the best results.

In a word, running needs long-term investment, hard training and high self-discipline. On the road of running, having patience can help you stick to it and overcome unexpected things and difficulties.

The process of running is as important as the result.

When you start running, you will pay more attention to the process objectives of running, such as your skills, posture and breathing during running, and optimize your performance according to these. By improving your running skills, you can improve your running efficiency and make running more relaxed and comfortable. By paying attention to the process goal, you can enjoy the running process and feel happy during the exercise.

Beginners usually set some goals in order to persist in running, such as completing a 5-kilometer running plan. Running distance is one of the easiest criteria for beginners to measure their progress. They will gradually improve their endurance and running speed, and constantly challenge longer distances and higher difficulties.

When you have some running experience, you will pay more attention to the result goal.For example, they will pursue higher speed and better performance, and pay attention to quantitative indicators such as competitive ranking or running performance. Will pay more attention to their own skills and training methods in order to achieve better performance and higher ranking, such as participating in marathons or other competitive exercise programs.

Although it is very important to achieve these goals, paying too much attention to the outcome goals will make you ignore many successful experiences in the process and lead to excessive anxiety and loss.

Runners at each stage have different concerns in running, because their goals and experience levels are different. When running, both the process goal and the result goal are very important, and they complement each other.

When you gradually optimize your performance by paying attention to the process goal and achieve the result goal, you will feel a greater sense of accomplishment and motivation, so that you can keep exercising for a longer time.

Therefore, both the process goal and the result goal are very important, and they should be balanced during running.

I prefer jogging now.

When you run for a long time or have formed a stable habit, you will prefer jogging.

As you get older and run longer,More and more people will find that jogging is a good way to relieve fatigue and restore physical strength.. In addition, jogging can also reduce the risk of injury and make sports healthier and safer.

An important benefit of jogging is that you can easily keep your training plan when you are easily tired or tired. When I run at a jogging speed, I have time to clear my mind, which is closely related, and I am immersed in the deep experience because of the abundant oxygen supply.

To a certain extent, slow running is really not as exciting as fast running. However, the most important thing in running is to enjoy the process and stick to it. No matter what form you insist on running, you can achieve the goal of pursuing exercise and health.

Therefore, if you like jogging and can keep the habit of running, it is a good choice to continue jogging.

Pay attention to the quality of running rather than the quantity.

In modern society, with the enhancement of people’s health awareness, running has become a widely popular fitness method. However, for many people, running is not only for health, but also a manifestation of competition and pursuit of higher achievements. Therefore, many people are obsessed with the quantity and speed of running and ignore the importance of running quality.

In fact, the quality of running includes not only the posture, breathing and rhythm of running, but also the meaning and purpose of running. Running should not only exist to achieve a certain goal, but should become a way of life and a way to enjoy life.

If we blindly pursue the quantity and speed of running, then we will easily fall into the burden of running and lose the happiness and pleasure brought by running itself. Therefore, we should pay more attention to the quality of running.Let running become a way to enjoy life, not a pressure and burden..

In the process of running, we can appropriately slow down the speed, slow down the breathing, and adapt our body and mind to the running process. At the same time, we can also pay more attention to the posture and breathing mode of running, so that running can become a process of relaxation and enjoyment.

Experienced runners will not run at all costs for the amount of running, nor will they force themselves to complete the 30-kilometer long-distance training under the condition of physical fatigue. Instead, they should suspend training when their state declines.

In a word, running should not be a burden, but a way to enjoy life. Therefore, we should pay more attention to the quality of running and make running a pleasant and happy lifestyle.

Running makes people more stable.

Running can not only exercise the body, but also exercise willpower and self-control. In the process of running, people need to overcome fatigue and discomfort and persist in completing the whole exercise process. This persistent spirit and self-control ability will also play an active role in daily life, making people more stable and firm.

Modern people have a fast pace of life and often feel pressure and anxiety. butRunning is a kind of exercise that can help people relieve stress and anxiety.. Through running, people can release the negative emotions accumulated in the body, and at the same time, they can promote the secretion of neurotransmitters such as dopamine in the body, thus helping to improve their emotional state and mental health.

Running can make people feel physical strength and self-confidence, which helps to improve people’s self-confidence and self-esteem. Through running, people can gradually improve their running performance and enjoy the sense of accomplishment and satisfaction brought by sports, thus becoming more calm and confident psychologically.

In a word, running can improve people’s physical health, mental health and emotion. Long-term running can make people reflect and think better, gain a deeper understanding and improve their self-awareness and self-management ability.

What do you feel after running? Welcome to share!

　　CCTV News:The New Year holiday is approaching, and many people plan to travel by high-speed rail during the holiday. Now you may have another choice. On the 28th, the Shijiazhuang-Jinan high-speed railway was officially opened for operation, and the travel time between the two places was further shortened. At 8: 00 am on the 28th, the first train from Shijiazhuang Station started and arrived at Jinan West Station at 10: 07 am as scheduled.

　　Food is waiting for you along the way.

　　After the opening of the Shijiazhuang-Jinan high-speed railway, the journey from Shijiazhuang to Jinan will be shortened from 4 hours to 120 minutes, and it will only take 5 hours to Qingdao. That is to say, you can take a train from Shijiazhuang in the morning and have a seafood dinner at noon! What must-eat foods are there along the way?

　　In Shijiazhuang, cold palace noodles are an essential food.The noodles in Gaocheng Palace in Shijiazhuang are only 0.7 mm in diameter. Although the noodles are thin, they are hollow in the middle. The first choice for making cold noodles is Gaocheng Palace Noodles. The production of Gaocheng Palace Noodles began in the Zhenguan period of Tang Dynasty, and it was listed as the best imperial food in Qing Dynasty because of its fine craftsmanship and unique flavor, so it was called Palace Noodles.Gaocheng Palace is soft and smooth, and it is not bad for cooking, so it is loved by many people.

　　The train went all the way to the east and came to Xinji. Xinji Crispy Sugar is a famous folk snack in Hebei. xinji city has been called Shulu County since Tianbao in the Tang Dynasty. Since ancient times, it has the reputation of poetry and painting, so it is also called.Golden deer crisp candy. It is made by traditional technology, with obvious layering. A crisp candy can reach 6561 layers, also known as thousand-layer crisp. The crisp candy is yellowish in color, shaped like a twist, delicate and delicate like a handicraft, and tastes crisp, fragrant, crisp, sweet, crisp but not scattered, crisp but not broken, sweet but not greasy.

　　From Xinji to the east, after Hengshui and Jingzhou, you came to Dezhou, where you must have heard of braised chicken. Many people know that braised chicken is delicious, but few people know its birth process."Dezhou spiced boneless braised chicken" originated in the Ming Dynasty, was founded in the Qing Dynasty, spread in the Republic of China, and flourished today, with a history of more than 300 years. At the end of the Ming Dynasty and the beginning of the Qing Dynasty, Dezhou, as an important transit point of the Beijing-Hangzhou Grand Canal, followed the river from Kyoto to nine provinces.In 2014, the production skills of Dezhou braised chicken were included in the national intangible cultural heritage representative project.

　　Don’t miss the beautiful scenery along the way

　　The opening of the Shijie high-speed railway opens the "shopping" mode. Besides the delicious food along the way, the beautiful scenery is also something you can’t miss.

　　In Shijiazhuang,Zhengding Rongguo Mansion is a place you can’t miss. It is also the shooting location of the 87th edition of A Dream of Red Mansions. It broke ground in 1984 and was opened in 1986. It covers a total area of 37,000 square meters and is divided into two parts: Rongguo Mansion and Ningrong Street. Completely in accordance with the description in the classical literary masterpiece A Dream of Red Mansions, it was jointly demonstrated by experts in redology and ancient architecture, and was strictly designed and built with reference to the prevailing norms of wooden buildings in China in the Qing Dynasty and the Qing Dynasty Code.

　　At the same time, Zhengding is also the birthplace of Yuanqu. Nowadays, in Zhengding Yuanqu Museum, there are not only more than a dozen musical instruments accompanied by Yuanqu, such as drums, suona, zhongruan, pipa, etc., but also the script form of Yuanzaju and the five palaces, four tones and qupai of formal singing are illustrated on the exhibition wall. When you walk in here, people will always involuntarily sing along with the Yuanqu minor played in the museum.

　　I came to Gaocheng, the hometown of palace lanterns.Traditional Gaocheng Palace lanterns are all hand-made, and the process is extremely complicated, such as making the base, sawing bamboo pieces, scraping bamboo strips, punching bamboo holes and piercing bamboo strips … … Among the 56 processes, the most critical one is scraping bamboo strips. If the bamboo strips are scraped unevenly, the radian will be different after bending, and the lanterns will not be round.Want to make lanterns round and good, every step is very elegant.

　　The train continues eastward to Xinji, which is the northern leather capital of China and Xinji International Leather City. Since its opening in 2010, it has settled in 1,200 enterprises, 32 world famous brands, more than 100 national brands and provincial brands.

　　The last stop of Shijike Passenger Dedicated Line in Hebei is Jingzhou Station, and the first stop after entering Shandong is Dezhou East Station.In this border area between Hebei and Shandong, the culture is of the same origin. In the Han Dynasty, it belonged to Guang Chuan, and it was also the hometown of Dong Zhongshu, a great scholar in the Han Dynasty. There are Jingzhou Tower, Gao’s tombs, Feng’s tombs and Dong Zi Cultural Park in Jingzhou.

　　The train enters Jinan, which is a famous spring city. When you come to the spring city, the first thing you experience is the spring water.The 800 springs in Jinan are divided into ten spring groups, such as Baotu Spring and Black Tiger Spring. The ten spring cities, such as Chaoran Zhiyuan, Minghu Tingqu and Quanshuiren, are beautiful. The most famous one is Baotu Spring, which ranks first among all springs in Jinan. According to legend, Emperor Qianlong of the Qing Dynasty went down to the south of the Yangtze River and drank his own Yuquan water in Beijing along the way. When he tasted Baotu Spring water, he immediately changed the water and named Baotu Spring "the first spring in the world".