First of all, declare:I am not a fat man, and I don’t want to consult about my body.
Would you like to ask if running will help your work and life? In what ways? How much do you need? How long will it take to find the change?

It is best to have personal experience!

Since April of 13, I have been running, not for weight loss or fitness. The starting point is just to do something that makes me feel great and I will be proud when I think about it when I am old.

I have been insisting for two years now, and I can’t say any concrete benefits, but I think running has changed my life:

1. I clearly remember the first time I went to the playground and ran for two laps and 800 meters, and I was tired into a dog;

2. At that time, I ran on the playground every morning. For a long time, I could only run three laps at most, and I couldn’t even finish listening to a song.

3. At that time, I couldn’t imagine what it was like to run for 20 minutes at a time.

4. When a person runs, he is really bored. He keeps stepping and swinging his arms.

5. Run through the morning, run through the night, run through the wind and run through the rain; I feel sweaty under the high temperature of 35 degrees in summer, and I feel that the cold air in winter penetrates the chest through my nostrils;

6. Sometimes I want to cry and ask myself what everything is for!

When I look back, I find that everything is worth it, and every pain gets at least 10 points:

1. Appreciation from others; Every time I run, I will send a circle of friends. Now everyone’s first reaction when they see me is that I am a very persevering person and can keep running.

2. See the pride of your progress; At first, when I thought running 5 kilometers in one breath was the limit, I ran 10 kilometers in March last year; Then I thought that was my limit; This Sunday, I will go to Wuxi to run my first marathon, 42 kilometers;

3. Unbelievable self-confidence; Even running is so difficult and so boring, I insist on it. What can’t I do?

4. Healthy body; The benefits of running are all-round, and I can often feel the vitality of rolling in my body;

5. Curiosity about physical limits; Running has made me break through what I thought I couldn’t do again and again, and made me realize more deeply: most people don’t work hard enough to fight for talent at all;

6. All-round promotion; Both work and life have advanced to a higher level, everything is done in an orderly way, and there is a feeling that everything is under control;

7. Humble mentality; On the playground, on the road and by the West Lake, I will meet many people who are older than me, run faster and farther than me. When running laps, I even met an aunt who set me up twice in 10 kilometers. Whenever I feel great, I will think about them and see my smallness.

Finally, looking back at my original goal, I found that I only wanted to run 5 kilometers, and I ran a marathon unconsciously.

Supplementary answer:

1. Insisting on running has changed my fate that I can only praise others in Zhihu … Finally, there is a question I can answer.

2. Many people ask whether running will hurt them. To borrow that sentence, most people’s exercise intensity is too low to pay attention to injuries. I think it’s not too late to wait until the cumulative running amount of one month is 40 kilometers before considering the injury problem;

3. In the comments, I saw a lot of small partners who run Sima. Come on!

4. Welcome to forward and reprint, please indicate the source;

5. Add another question about running long muscles and good-looking legs: Now my sister never cares if her legs are sexy, but not as sexy as mine …

6. In the last finish medal of Sima, I could only limp after running for 42 kilometers, but I felt a sense of accomplishment.

Say the most intuitive change: last semester, I measured 1KM and ran the second place in the hospital. And no one knows that I was always the last one to cry when I was in junior high school.goFinish 1KM of weak chicken.

It has been two and a half years since the first 10KM of my freshman year, which has brought too many physiological and psychological changes.

1. The first 10KM:

There are many motives for me to choose to start running: losing weight, improving my skin, suddenly being disgusted by the fat meat on my stomach one day, and being obsessed with muscles. Once you have these motives, it seems that it is no longer difficult to take a step. What is difficult is how big a step you can take and how long you can persist.

I had accumulated many 5kms before I ran the first 10KM. Every time I want to go to fun run, I will cheer myself up: I have to run out of 10KM if I have to fight to the death, but I owe too much debt for more than ten years. Every time I finish a 5KM run in 1H, my feet will be like lead, and there are two upward and downward forces tearing at my heart, just as half of the sea water grows into flames, one wants you to go forward regardless of life and the other wants you to stop at once. I remember every 10KM； that gave up halfway silently; I remember the tears and tears that fell from every 10KM halfway-that was real despair, just like Andy Duffy’s experience of breaking the water pipe in The Shawshank Redemption, and he saw not the light, but the despair of a darker sewer; I remember the second day after every 10km of halfway, my feet were too painful to walk.

On the day when the first 10KM really came, there was no sign. I clearly remember that when the Dark Dream record in the earphone was looped to Do It for the second time, I stopped and looked at the distance on the splash: 10.15. The excitement and pleasure brought by this number even make me feel that I have lived in vain for more than ten years, which is the real life.

The stars were bright that night, and I understood for the first time:To get something you never had, you must work hard to do something you never did.

2. Accumulate running amount

After getting into the habit of not running 10KM every time, I began to pay attention to the correct running posture and running equipment and began to enter the gym. There are many answers about these aspects in Zhihu, so I will skip them here. I want to talk about how I found the pleasure of running.

I made a 900 plan for myself at the beginning of 13 years. The terrible thing is that there is only a purpose in this plan, but there is no other substantial reward (no reward is actually because of poverty = =). I don’t know what kind of influence this plan can bring to my running career, but fortunately, I was still a strong executive at that time. As soon as I thought of this plan, I began to implement it, and I wouldn’t give myself too much time to think about other trivial things at all.

It took me three and a half months to complete the first 900 plan, and I didn’t stop except for the occasional emotional attack like my aunt, rain, snow, hail, wind, sand and smog. After completing the first 900 plan, I said two words to myself: Bull * Force.

This is the first time that I admire myself from the bottom of my heart. Before that, I was an extremely inferior person.

This is what keeping running brings me:Learn to identify yourself.

Although I haven’t fully identified myself yet, I understand that this is something I can’t give up all my life.

Up to now, I have completed six 900 plans.

This plan will continue. Until I can’t run anymore. Until the sky is boundless and the sea has no horns.

This is the pleasure that running brings me. This pleasure is directly converted into a ticket to a better life.

I often think that when I am old, sitting in the sunset and listening to Dou Wei, I will recall the great 900 plan of that year, and then silently praise myself for being awesome.

3. Income obtained

I have been running for two and a half years and met many interesting strangers.

A girl panting heavily.

A boy with only one arm.

The boy standing in the middle of the playground singing My Sun.

Couples cheering each other up.

Long-legged sister who laughs like a flower.

Looks like Joseph Chang’s junior.

I drink red bull every time I finish running.

Senior sister in a long skirt.

A senior in leather shoes.

Every boy who can box on Fridays.

And gay people kissing behind fences.

These lovely people came into my eyes when I was running, and then left.

This is the change that running has brought me:Feel the most ordinary beauty in life.

I have been talking to people for two and a half years. It also made a relationship.

Although it is a thing of the past, I have seen the loveliest side of this world: it will bring you hope from time to time, even if it is only a little bit.

This is the change that running has brought me:From an inferiority complex sensitive person to falling in love with the world.Although anti-social can’t escape in his bones.

I have been running for two and a half years, and my figure has changed a lot.

From a sickly fat man to a thin man who lost his fat, and now he is still satisfied with his body, the changes brought by carving the body and the pleasure brought by this change made me unexpected.

It never occurred to me that there are such things in the world that can make people feel emotional climax. You watched your belly disappear, you watched your once disgusting fat disappear, and you watched yourself have abdominal muscles that felt like a washboard. This is a pleasure, isn’t it?

Now, although I will be unwilling to run, exercise and eat and drink because of the influence of emotions, I have already felt the great happiness brought by running for a long time.

This kind of happiness reaches its climax when the world is so quiet that you can only hear your own breathing after running for 10KM.

I hope that this kind of happiness will accompany me all my life. This climax will never be low.

Remember, to get this kind of happiness, it is important.[Persistence].

As Lao Luo said, "there is only one kind of failure, and that is to give up halfway."

As Haruki Murakami said, "I don’t want to run today, so I just run. This is the way of thinking of long runners."

Start running, start running and keep running, and you will know what will change for yourself.

There is no explosion.

There is only one true story.

In college, I was extremely decadent. Seven days a week, I spend more than half my time playing online games on bread nights.

The rest of the time, either catch up on sleep in the dormitory, or post it or watch people vomit.

I’m a mess in my professional courses, and I’m weak.

What is more frightening is that I have completely lost my confidence in the future.

At that time, I even thought that I was grateful enough to find a job after graduating from college, no matter how low the salary was, where I worked and what I did.

About the next semester of my junior year, one day I suddenly decided to change this life, and more importantly, to change my fate after college.

I resolutely frozen the game number and began to try to study in the library every day.

However, both physically and mentally, there is a feeling of recovery from a serious illness, and an indescribable sense of powerlessness will strike from time to time.

I remembered that when I was sprinting in the third grade, there was a time when I went to the playground with my classmates every night after studying at night.

So I searched for a night, quietly touched the school playground and tried to run on the runway that no one saw.

However, these years of continuous decadent life, eating instant noodles and playing games all night, upside down day and night, have already eroded my body, and I can’t hold on breathlessly after only running for more than one lap.

More importantly, after a long period of decadence, my willpower has become extremely fragile. I still remember my truest thought at that time: since I can’t run, that’s it. I can’t do it. I’m not who I was.

If I gave up at that time, it would be really difficult to get out of decadence later.

I don’t want to run today, so I just run. This is the way of thinking of long-distance runners. -Haruki Murakami

After a short rest of more than ten minutes, I forced myself to run again.

Together, it didn’t run for a kilometer, but it ran for more than ten minutes.

The next night, enduring the pain all over, I came to the edge of the playground again.

Cheer yourself up and say: Tonight, I just need to run half a lap more than yesterday. Just half a lap.

Then, when I took the first step, I knew I couldn’t do it. Yesterday, some pulled leg muscles had a tearing pain.

I took a big breath and endured the pain. After running for more than a lap, I began to be out of breath again. I felt that I might be out of breath at any time, and my ribs hurt a little bit.

Relying on the ferocity of "die or run", I finally insisted on running a kilometer and almost collapsed on the runway.

But from that day on, on the eve of college graduation, I limped and started running every night.

Run a little farther every day than the day before.

Magical things happened. About a week later, my legs were not so painful when I was running, and I was not so uncomfortable when I was breathing.

After half a month, I can run five laps in one breath on the playground, each lap is 400 meters.

Running gives me very timely positive feedback, which makes me clearly know that I can always make progress every day compared with the previous day. Either I run half a lap more, or I am a little faster, or this "one more day" will make me feel that I can always be more "amazing" than the past as long as I work hard.

Running has become a way for me to get rid of decadence, and it has also become a witness of my "unbreakable".

Haruki Murakami is also a long-distance runner. He once said in a book about running:

In this way, for a quarter of a century, I kept running every day, and all kinds of thoughts surged from my heart. -"What am I talking about when I run"

When you really start running, you will find that running is actually the most relaxing time for a person’s mind.

As long as you keep your legs moving forward at a constant speed and wave your hands back and forth rhythmically, your brain can daydream freely.

After work, after I put on my headphones and run every day, I sometimes think about what I have done this day and what I have neglected.

有时候会想一想这个月发了多少工资，花了多少在哪儿，到月底能存多少？

有时候也会回忆起大学时和室友们整夜开黑的日子，不知道他们现在都在干什么，都像我一样为了在这个城市里立足而拼命努力吧？

更多的时候会想，爸妈身体怎么样了，我什么时候才能把他们接到北京来，他们来北京后，我要带他们去哪里玩，天安门和故宫肯定是要去看看的，爸爸是老党员，那么热爱毛主席，毛主席纪念堂是肯定要去看的，他们能适应北京么……

夏天的时候，陪领导出差，吃过晚饭，我就一个人沿着蜿蜿蜒蜒的海边跑上好几公里，海风舒爽地迎面吹在脸上，带来远洋的气息，海岸边有点点亮光，还有数不清的男女老幼在沙滩嬉戏打闹，说说笑笑，我从他们身边轻快地跑过，一刻也不停留，但已将这充满生活气息的场景和声音印入脑海。

还有些时候，跑步的时反而什么都不用去想。

跑步就是纯粹为了放空自己，你只要专注于脚下，专心地看着前方的路，其他的什么都不用去顾及。

几年前，父亲病重，我医院单位两边跑，无暇顾及工作，给了下属可乘之机，当我得知他趁我不在单位背后捅刀子的时候，那种愤怒、失望、难过，从头凉到脚的感觉至今难忘，再加上家里的事情，真的是每天都身心俱疲。

During that time, every day when I went to work, I wanted to lift the table when I met the leader’s criticism of the slow progress of my work. When I saw my subordinate’s "innocent face" to report his work, I wanted to punch him in the face.

During that time, if I hadn’t kept running, I probably wouldn’t have made it, both psychologically and physically.

In order to calm down the depressed and impetuous mood when I get home at night, I force myself to run for a long time every day

When the weather is good, run outside the residential area, and when the weather is bad, go to the gym.

I vent all my anger and sadness on running. I run as far as I can, until I am exhausted and weak. Then I take a shower and sleep. I don’t think about any other problems. I just stick to the present, do things one by one and deal with problems one by one.

As a result, by the end of the year, I not only completed all the assigned tasks, but also won all the honors that the company could give me at the annual meeting.

The only regret is probably that I tried harder and didn’t keep my father.

Somerset Mao Mu once wrote, "Any razor has its own philosophy."

That is to say, no matter how trivial the action is, as long as it is persisted day by day, something similar to the concept will always emerge from it.

The same is true for running. When you stick to it day by day, week by week, month by month and year by year, you will find that it brings you more than just a healthy body, a positive mood and a good attitude.

It is also the most rare time to be alone.

All the traffic, all the lights, all the crowds and all the noise you pass by are just pieces of light in your running steps.

Between heaven and earth, only you and yourself are talking, and only your never-ending steps are eternal.

Running is running, not for other reasons.

Thank you for reading, and encourage all those who are willing to change and are changing.

Wow, I haven’t been to Zhihu for a long time, and suddenly I found that so many people are commenting on me. Thank you. Update the recent status. During the epidemic, I was at home, and I didn’t run systematically, maintaining a running volume of about 150 per month.

Do some simple strength exercises every day, stretch, and have a light diet. I also want to eat spicy food, but I feel uncomfortable after eating my stomach. I am probably used to it.

Now that it’s been a long time, I think everything should be based on happiness. Whether it’s sports or life. I hope that my friends can stick to it! I’m really sorry that I can’t reply in time. If there is a private message, comment on it and I’ll try my best to answer it ~ (PS, I’ll update the photo, the abdominal muscles are still there, hahaha)

About long-distance running-I want to say

I, a contemporary college student, hated running like all my classmates when I was a freshman. Don’t say that running three kilometers or five kilometers, running 800 meters will kill me. Of course, just like all stories have a turning point. The beginning of the story is to lose weight, and the motivation is simple.

There is no doubt that I dedicated the first long-distance running in my life to my university. When I was a freshman, I felt that I should make some changes. I couldn’t hesitate and eat and drink every day. Therefore, I decided to change myself. I set myself a goal, and I must insist on running 3 kilometers for the first time. In this way, I ran around the playground for eight times. At that time, I felt I could do better. Therefore, it was from that time that I started the sport of "long-distance running". From the first 8 laps to the next 10 laps, 15 laps, 20 laps … it has been slowly increasing, and now I can run 20 kilometers, and I am confident that I can run further and longer. In this way, I ran for three years. Many students around me will admire me: "How do you keep exercising, exercising and running regularly?" In fact, I just regard them as a part of my life and my living habits. To be honest, I don’t think running has anything to do with the lofty word willpower. For me, I insist on running at first because I don’t want to exercise in the depressing environment of the gym, I don’t need special equipment and special places, I don’t need the company of my friends, I just need to change my running equipment and choose a good day to start running.

I am not those fanatical marathon enthusiasts, not to constantly challenge the limits like athletes, to fight for speed and distance. I just regard running as a sport that can give me fun. Therefore, running, which I hate and dislike most, has become my favorite and long-term persistent sport.

The motive force of running-losing weight.

I, when I was a freshman, weighed 125 kg, and now I weigh 90 kg. If you ask me, where did this 35 Jin go? I can tell you very clearly and directly that it evaporated in sweat. Lose weight first, and running as an aerobic exercise is the best choice to lose fat. Of course, we should also cooperate with proper anaerobic exercise to enhance muscle strength. I can also run longer distances for myself and lay a solid foundation. However, running should not be blind. Because your body will send you a signal. Everything is too much, according to your physical condition. It is very important for beginners to make a plan for themselves. Many students around me insisted on it several times because of various things and reasons, such as lack of time, such as knee pain and so on. But as long as you make a total arrangement and look up some dry goods and knowledge of running on the Internet, it is a good thing to make a scientific and reasonable "running plan" for yourself. Fortunately, I persisted, and with a reasonable diet and proper anaerobic exercise, my efforts were rewarded-my weight really came down.

In the eyes of other students, it is silly and boring to run around the playground in circles every day. But this is not the case. If losing weight is the initial motivation for me to start running. Then as time goes by, you will find that running has become an indispensable part of your life, and it has nothing to do with losing weight.

What did running give me?

Although running is a "lonely" sport, running gives me an opportunity to think alone. Of course, I am a relatively independent girl. Running will hardly "team up" with others. Whenever I encounter something very unsatisfactory in my life, I will choose to go to the playground, to the park and to run in the street.

Although I am traveling through the crowd, my mind and body belong to me more than ever. Once I run, my relationship with the outside world becomes subtle, both closed and open. I don’t need to talk to anyone, and no one will come to talk to me. At the same time, I am staring at the changes in the surrounding scenery, and I can feel the wind and grass around me without paying attention. In addition, when I run, I will stroke all my unhappiness, and then I will think of solutions one by one and how to deal with them next. When the running is over, all my unhappiness will fly away with sweat. Of course, when you run, you will empty yourself and give yourself a mental relaxation in your busy life.

Of course, because of running, I met a group of lovely runners. I am the youngest in this group of running friends, but this is not a problem. Sometimes we will meet to run together, travel together, have dinner together and organize some activities. Of course, as the youngest "trotting scum" in the group, my uncles and aunts in the group also take special care of me. Moreover, from them, they not only gain some running experience and knowledge, but also understand the significance of "horse racing". In them, what I see is the persistence and fanaticism of this sport. Of course, they will also teach me some experience in dealing with people, as well as the attitude towards sports and life. In my eyes, it is running that brings us together, regardless of age, occupation or status. Therefore, I am very lucky and happy. I have gained a group of such lovely friends during my four years in college.

Any positive thing, if it can be done for a long time, will definitely have a positive impact on life. The same is true of running, which gives an extremely precious thing-self-discipline. It is almost no exaggeration to say that I exercise every day in college life unless there are special circumstances. In the morning, I am the first one to get up in the corridor. In order to finish all the planned exercises before class, I will get up on time at 5:00 every day. The same is true on weekends. Everyone is lazy, and I am no exception. Of course, I also have a good solution. In order to get up early, I put my mobile phone on the desk under the bed. Every morning when the bell rings, I have to climb out of bed and turn it off. Otherwise, I don’t want to be scolded by my roommates. In this way, I get up reluctantly every day, but once I start exercising, I feel that getting up early is a very good thing. Every day, I will do morning exercises with my grandparents on the playground, and rush in to buy a hot boiled egg as soon as the canteen opens. This regular life feels great. From daily exercise and running, punch in on time. Early to bed and early to rise. Stick to eating vegetables and fruits. Don’t eat high-calorie and high-sugar food, don’t eat after dinner (I admit, it really makes life less fun, but anyway, everything has to pay a certain price). Later, you will find that this "self-discipline" will gradually penetrate into all aspects of your life. I will insist on reading a book every week and taking notes when my lessons are not heavy, and I will insist on learning French, memorizing words and practicing listening every day.

For me, running is far beyond the level of physical exercise, and it brings me spiritual victories one after another. As Haruki Murakami said: "I am not a great runner, but at an extremely ordinary level, but this question is not important at all." I have surpassed myself yesterday, even a little bit, which is more important. "

A little advice for beginners of the same age

Some time ago, I just finished my last physical examination in college. Running 800 is no longer a problem for me. However, for most students who don’t exercise regularly … this is … very … difficult …

Therefore, I launched a small survey in the circle of friends. What are you thinking when you don’t exercise often, when you run 800 or long-distance running? Everyone’s answer can be described as … "Voice" …

In fact, if you exercise more at ordinary times, probably everything will become less difficult. You don’t need to run much, step by step, two or three times a week, just as you relax after school; You must run scientifically and correctly. It is very important to find the right method. If you run blindly, you will suffer. Listen to some favorite music and move with the rhythm and rhythm when running; Insist on recording your own sports data and sports status, and form a habit. So, give yourself a reason to move. Any act of doing something with the help of external incentives will not last long. Only if you are willing to take the initiative will you stick to it.

Running has changed me in terms of body shape, face value, temperament and attitude towards life. It really changed me as a person and really benefited me a lot.

Let’s take a wave of my comparison photos first:

The following is me before I entered the university. At the heaviest, I weighed nearly 120 kilograms, which was almost inhuman.

Here is me in my senior year:

4.5 update

Recently, I want to make some new friends. The epidemic has been confined at home for half a month. It’s so boring.

If you want to know me, you can add my WeChat 15951611775 to chat with me. Welcome to visit me.

Shanghai friends give priority to beauty and want to see beauty (laughing to death)

Next, I went from fat to thin, and insisted on running, and the changes that running brought me:

I still remember that when I was in high school, I was under great academic pressure. Only by letting myself eat a lot of things can I learn more happily. At that time, I didn’t have any idea about my figure at all. I was a fat man who lived in Buddhism and was happy. I had to add two or three meals to fast food at night, and my aunt in the canteen poured halogen seeds into the rice so that I could eat it well (now I think back that all I ate was oil, and one bite of oil was equal to the heat of two meals); What is your favorite snack at ordinary times?WallaceThe fried fast food restaurant like KFC is full of memories of high school, and now it is still drooling when passing by.Spicy potato chips instant noodle beverageThese cheap and high-calorie snacks are also eaten (tired, expensive); Go out to dinner with friends and choose all of them.buffet….. Eat like this, it’s all high-calorie food, I’m really not fat!

In this way, I weighed 118 kilograms in the summer vacation of senior three, which was the peak of my weight at that time …

Until my sophomore year, my lifestyle didn’t change much, and my weight remained stable at around 110kg. In May of 16, I was still like this, and one person occupied nearly half of the positions taken by four people:

I vaguely remember some small details of me before I made up my mind to lose weight: my waist circumference was more than one foot, and I began to breathe heavily after several sit-ups, and I couldn’t do a standard push-up; I can’t see my toes in the shower, so I can only sit in a chair and straighten my feet. It’s really embarrassing.

That was in November of 2016. I was once in the dormitory. Because I was too fat, I almost pulled my lumbar spine by doing a simple bending motion. At that time, I was scared when I thought about it, and I couldn’t describe it. I only remembered that I couldn’t stand up when I was lying on the ground in the dormitory. I only had one thought in my heart: "If I don’t do something, I don’t think I can even live in college." When I was carried to bed by several roommates, I really made up my mind to lose weight.

So I chose the simplest, the most cliche, and the most testing way to lose weight-running.

One night in November, I embarked on a journey to the school playground, and this walk has come to the present.

I remember those first nights, which were unbearable. The hardest thing to form a good habit was the first time. Nanjing’s late autumn is not warmer than any other place. At 9 o’clock in the evening, the Pujiang playground, the demon wind in late autumn and winter, blows on my face and slaps me. At first, I pulled many friends to run with me (of course, most of them were not as fat as me, but now many of them are much fatter than me), but most of them were frozen after running for a few days and refused to come out again. It’s no wonder that the near-zero weather, coupled with the demon wind on Nanjing Mountain, can’t make the average person hold on.

But my head is iron, and if I don’t run, I feel that I can’t be happy anymore. I really dare not be empty! Because I played basketball when I was a child and had a good sports foundation, I insisted on running eight laps for the first time, but the speed was very slow, and I was sweating and panting after running; Later, one lap was added every two days, and then one lap was added every day. After more than a month, fun run, which is five or six kilometers a night, has become a common occurrence. Warm-up and stretching must be done properly. I did this well, so I didn’t get any injuries at that time.

Really, any small progress, multiplied by a period of persistence, will have great gains.The first change of running for me is to hone my will, so that I can change from a Buddhist life to persistence and perseverance, and finally I can persist in doing something meaningful to myself. And running, like other good things, really benefited me a lot.

After running for more than a month, my diet has also been controlled. My weight has dropped rapidly and my figure has become better.

This second change, of course, is the change of my own body shape and physical quality. I have become thinner and stronger, and my body has become better and better.

After running for a long time, I found that I was most afraid of running in physical education class, and what I like best now is the running lap at the beginning of physical education class’s class, because I was originally behind the team, and now I can rush to the front; I found that I can run within three and a half minutes at 1000 meters and within seven seconds at 50 meters during physical examination, which I never dared to think about before.

I remember that in April of 17, after nearly half a year’s exercise, my weight had been reduced to about 85 kilograms. At that time, our school sports meeting was short of people, so I tried to represent the college and participate in the 5000-meter run of the school sports meeting, hoping to take this opportunity to challenge myself.

So I bravely stood on the 5000-meter running track and finished the whole course in the afternoon sun. It was an unforgettable memory!

Later, I participated in the campus marathon in my school. I participated in the 7-kilometer mini marathon in my junior year and the 14-kilometer mini marathon in my senior year, and finally I successfully completed the challenge.

In my junior year, I participated in the 7-kilometer group, with a total of 1500 participants. At that time, I also won the 95th place, which was a good result!

On the occasion of last year’s senior year’s postgraduate entrance examination, when I had 50 days left to prepare for the postgraduate entrance examination, I chose to go despite the hard work of reviewing for the postgraduate entrance examination.Participated in the last year’s 14-kilometer marathon, fulfilling a dream in my university!I always wanted to take part in a 14-kilometer marathon, but it finally came true in the last year.

On my favorite basketball court, I also found that I could only play inside, and I couldn’t run down at all. Because I insisted on running and exercising, my physical fitness was greatly improved. When I played the whole game, I could also play fast break like a defender, and I wouldn’t be tired after playing the whole high-intensity game.

Because of running, my health has improved, and I have played basketball much better. In every field of sports, I have become more powerful!

?Next, the third change brought by running is to let me see a brand-new world, let me really have a brand-new and positive attitude towards life, and I learned to love life and embrace it.

Running let me out of the dormitory, to the playground, to the bigger world. Inside and outside the dormitory are really two completely different worlds, and the world outside the dormitory is real and more worthy of our experience.

I remember the night when I first walked out of the dormitory and walked to the playground. Once upon a time, I just fought and killed in the virtual world of Summoner’s Canyon every night, but when I came to the playground, I saw something I had never seen before.

It was a scene full of vitality. There were countless people who were running hard. They were all working hard for themselves. Their bodies were full of vitality. That night, I was completely attracted by that vitality. I think that’s what people should live. I joined them without hesitation and became one of them.

Therefore, because of running, my life is no longer like before, playing games and watching variety shows in the dormitory, and I am no longer confined to the small world of the dormitory; I began to learn to really face life, to embrace life and enjoy the bigger world.

?I’ve made some friends who are completely different from before. In the process of running, I met many people who have a positive attitude towards life, and they are completely different from the people I used to get along with. By constantly learning their attitude towards life and being positively influenced by them, I have the determination to persist in making myself better.

There is a saying that you are who you get along with, and the influence of the environment on a person is enormous. Once upon a time, in the dormitory, my vision could only be those classmates who played games and watched live broadcasts; Walking out of the dormitory to the playground, those friends on the playground are running for themselves. I can see them, full of vitality.

Being able to keep running must be a person who wants to become better. In the past two years when I keep running, I have met many such people. Some of them have become my role models, some are my close friends, and some have become my apprentices ….. I am very lucky to know them, support each other and make progress together, and work hard for a better self. This is what life should look like!

?After leaving the dormitory, I saw more beauty and fun in the world. I loved life more and had more hobbies and pursuits.I used to only play games in the dormitory. I didn’t have any special skills. After I left the dormitory, I was deeply attracted by music, fascinated by musical instruments, and made up my mind to learn trombone with the band in the university. Later, during my four years in college, I also represented the school’s band and had many performances, which expanded my achievements in the music field!

?I also fell in love with traveling and experiencing more new things.When I was a child, because I liked playing games, I seldom went out to travel. I played games at home every winter and summer vacation, and I wasted all the time I should have gone out to see more. …

But since I walked out of the dormitory because of running and saw more possibilities of life, I thought about going out of my own little world and enjoying the beauty of life while I was young. After losing weight in my sophomore year, I signed up for an international volunteer in Bali that summer vacation. I had never been on a plane before, and when I got on the plane for the first time, I flew abroad alone to be an international volunteer. The two-week volunteer trip was short but unforgettable. I felt the exotic customs and experienced the life I had never seen before!

Since then, I have been to many places, and I prefer to spread my footprints all over the country, hoping to see a wider world and more possibilities of life.

Because of running, the fat house I used to be has disappeared. Instead, I am the one who loves life more, is willing to broaden my horizons and is more optimistic.

?The fourth change that running brings to me can benefit me for life, that is, I really develop the good habit of self-discipline and persistence, so that I can constantly jump out of my comfort zone and work hard to meet myself better.

Running has taught me to strive for a better self, and this pursuit of a better self will never stop.

Let’s talk about sports and figure. After I lost weight by running in my sophomore year, although my figure became better, my body fat rate has not dropped very low, which is far from my real good figure. And my diet is not completely scientific, and sometimes I still can’t regulate my diet well. ……

So I spent a winter vacation in my junior year studying, studied a lot of knowledge about healthy diet and exercise, and made a detailed study on the principles of weight loss and the calories of food, making notes and turning them into my own knowledge, and applying them to my daily life.

Now I am not satisfied with running, but on the basis of running, I add many types of aerobic exercise, such as skipping rope, HIIT, swimming and so on, and the anaerobic exercise in the gym has become a place I must go; In terms of diet, I have kept the diet habit of low oil and low sugar to this day, and I am still constantly improving and researching.

It’s been two years since I lost weight, but my figure is getting better and better, and my knowledge about health is getting richer.

Some friends said, aren’t you tired of studying these things and controlling your diet? I told them that I am not tired at all, because it has become my habit and a part of my life to make myself better. I really want to thank running, because it can help me develop countless good habits, improve myself countless times and make myself better.

The fifth point is that running has brought me the most important change. That is to let me stop being afraid of loneliness and thinking about getting along with people around me. Because I insist on running, I understand that I am different from the people around me. I can have my own life and my own way to go.

Running makes me more confident, and I am determined to be my true self and follow my own life path.

I used to be a person who was afraid of loneliness. I used to do many things to have a common topic with my roommates, such as playing mobile games and watching some variety shows, but looking back, those were not what I really liked.

In other words, I had little sense of autonomy before and had no life of my own. But by losing weight, running, good work and rest and eating habits,I found that I don’t have to live like the people around me. I can have my own way of life and do what I really like and want to do. For my own love, I won’t be lonely. Why do things you don’t like just to fit in?

Because of losing weight, I have my own life. I tell myself to listen to my heart, to be true to myself, to do what I like and to pursue my dreams. I began to face up to my own preciousness, I began to have the courage to be myself, and I chose to be that unique self.

From then on, I will never think about getting along with others, but spend more time on what I like, and I have achieved success after success in my own field.

It can be said that losing weight made me realize for the first time that I can choose my own life, and I really found my own treasure.I think this is the biggest gain of losing weight, that is, I will no longer be an ordinary person like the people around me, and I choose to be myself.

So I made a decision in the winter vacation of my junior year, that is, I chose to take a cross-disciplinary examination and study, and cross-examine the sports news of Shanghai Institute of Physical Education from the automation major of this science. Being a sports person was my childhood dream. Later, I once lost it, but last year, I bravely got it back. In order to recover my childhood dream and be myself, I embarked on the road of interdisciplinary examination and research.

From engineering to liberal arts, this road is very bitter and difficult. Most of the students who take the postgraduate entrance examination around me take this major. There are no comrades around me who take the same cross-examination road as me. I am alone, but I never want to give up. Because I know that I am fighting for myself, and I am moving in the direction of my dreams. Dreams are like a beam of light, which guides me. In countless painful and sad nights, I gritted my teeth and persisted.

After a year of hard work, I got this postgraduate entrance examination result.The first test scored 410 points and ranked third, and the second test and total score ranked first.

All this stems from my decision to run. It is running that brings me the true self and the courage and confidence to be brave.

---

This is my own personal experience of running, this is the real change that running has brought me, and this is the story of running in my college.

If it weren’t for the night when I walked out of the dormitory and went to the playground, how could I change from that 120 kg fat man to what I am now?

Without that running time, how could I explore those brand-new hobbies in my life and become myself now?

If I don’t persist day by day, how can I become different from the people around me and use the spirit of persisting in running on my other things;

If I didn’t run, my physical condition wouldn’t get better and better, and I wouldn’t make progress on the basketball court.

If I didn’t run, how could I get all the results now? I am one of the top ten outstanding young people, a role model for my classmates, the leader of the hot search list in Weibo, and the first test of postgraduate entrance examination is among the best. ……

Because of running, my life trajectory has completely changed, and I have found my own direction; Because of running, I found my true self, and I have the courage to be myself, keeping those spirits and beliefs that belong to me to this day.

Everyone can do these things, as long as you are willing to run and change yourself.

The change of your life may begin at the moment you start running.

Maybe you don’t understand the meaning of these words, so don’t stay in the dormitory, set foot on the runway once and take your first step, and you will understand everything I said.

For yourself, try a good habit and try to change yourself. You will really benefit a lot.

Attached a short paragraph, keep running, and brought me some extra small gains:

Last semester, our school selected the top ten outstanding young stars on campus. I brought my own story of running and losing weight, and impressed the judges with my self-discipline and persistence. I stood with many outstanding students and was successfully selected as a "diligent and inspirational" young star (among those students, there were national competitions and imagine cup gold medals, overseas students, college students who had attended the legal report column, and even athletes who represented China in the World Track and Field Grand Prix, and suddenly felt like thieves! )

Later, because I insisted on running and losing weight, WeChat official account, an official who went to school once, was interviewed by a local newspaper reporter in Nanjing and boarded a hot search in Weibo.

I was interviewed by a local newspaper reporter in Nanjing and boarded a hot search in Weibo, the peak of my life in June last year.

I didn’t expect to be interviewed after running, and I can also go to Weibo for hot search. It smells good.

In the cold winter, Beijing is freezing. In order to provide a warm haven and resting place for lottery buyers and pedestrians who travel in the cold, Beijing Sports Lottery stores have started "warm management" one after another, helping everyone dispel the cold and protect their health with warm environment layout and enthusiastic service.

Sphygmomanometer plays a big role

"Small seeks you this incredibly have a sphygmomanometer? Then I have to test it. " Another lottery buyer who walked into the 36245 Sports Lottery Store in Haidian District in the cold wind quickly found the electronic sphygmomanometer specially placed in a conspicuous position by the agent Mr. Mou, and took the initiative to ask for blood pressure measurement.

In September 2023, Beijing Sports Lottery launched the "Healthy China Healthy Sports Lottery" activity, and established the Beijing Sports Lottery Health Benefit Station through the form of "Sports Lottery+Medical Care". Beijing Sports Lottery has equipped the first batch of 80 health benefit stations with electronic sphygmomanometer, oximeter and body fat scale as convenience facilities in the sports lottery health benefit station for use in the store. This winter, these health facilities played a big role. Mr. Mou told reporters: "Our store has an electronic sphygmomanometer sent by Beijing Sports Lottery Center, and my wife has a nurse qualification certificate. She is very concerned about the health of lottery buyers on weekdays and has been thinking about how to serve everyone as much as possible."

"Cold weather is very unfriendly to cardiovascular and cerebrovascular diseases. After Beijing cooled down this year, I put the sphygmomanometer in a conspicuous position in the store, which is convenient for the lottery buyers to test themselves. For older people, as well as tourists from the south, I will take the initiative to persuade them to measure their blood pressure and pay attention to their health. " Mr. Yan said.

Hot ginger soup to create a warm haven

No matter how windy and slippery the road is, there are always some people who have to go out. The Beijing Sports Lottery Store with sufficient heating and hot water can be their warm haven. "The people in this store are very good. I am actually waiting for someone nearby. The little girl said to let me come in to warm up and have a cup of hot water. It’s still warm in the house, but the enthusiasm of sports lottery is warmer and warmer in my heart. " In the 43276 Sports Lottery Store in Yongledian Town, Tongzhou District, an uncle praised the salesman Li Hongyan.

"There is no heating in the sports lottery store, but I turn on the air conditioner every day. The store is as warm as spring, and many people who go to the market will come to my store to rest." Li Hongyan said, I am warm to every guest who comes in, even if they are not here to buy lottery tickets, but just to take shelter, drink water or borrow a pump.

There are many sports lottery shops in Beijing, like Li Hongyan, which prepare hot water in their shops to provide a safe haven for their guests. Others specially cooked ginger soup at home and took it to the store in a thermos. "It is said that drinking ginger soup can better drive away the cold and prevent colds, so I have prepared some for people in need. It is not easy for people to go out in cold weather, and good health is very important. " Li Yong, a consignment agent in Tongzhou District, said.

Warm service can drive away the cold.

A cup of hot water can warm your hands, a warm room can warm your body, and a warm word can warm your heart. When it snowed before, many Beijing Sports Lottery people not only swept away the snow and ice in front of the door, but also swept the road at the door together with the snow in the nearby community, and laid anti-skid mats in the store, posted anti-skid tips, and used warm words and temperature service to drive away the cold for the guests who entered the door; In Yanqing District, which is colder than the urban area of Beijing, when it was found that heating and air conditioning could not effectively raise the temperature in the store, the Sports Lottery Store No.48022 decided to temporarily add a salesperson to reduce the waiting time of lottery buyers. There are also physical stores that strive to consider the possible needs of lottery buyers and prepare facilities in place. For example, umbrellas, chargers with various interfaces, band-AIDS, cold medicine, shoe polish and brush, disposable handbags, newspapers and magazines, chewing gum, etc. are always available.

It’s warmer in Leng Qing, and the cold wind can’t blow away the light and heat of sports lottery. In the new year, Beijing Sports Lottery and the respectable and lovely Beijing Sports Lottery people will continue to send more true feelings and warmth to the lottery buyers and the society. (From January 30th, China Sports Daily, 08 edition)　

A few days ago, the Tram House was informed of a set of pictures of the new Volkswagen Golf. It is reported that the new car will be listed in the near future. In terms of power, the car will be equipped with a light mixing system, so it will also have a good performance in fuel saving.

In terms of appearance, the new Volkswagen Golf has been fine-tuned, and decorative strips have been added to the front face, making the layering more full. In addition, the shape of the light group of the new car has been optimized, and the running light belt has effectively improved the exquisiteness of the vehicle.

The side body continues to be consistent with the current model. It is worth noting that the golf GTI model will add petal-shaped rims, and the recognition and fashion sense are improved compared with the current models.

In terms of interior, the new golf will be equipped with a larger central control screen, and a 12.9-inch or 15-inch OLED central control screen will be provided depending on the configuration. The size of the LCD instrument is still 10.25 inches, and the integration of vehicle information is more comprehensive.

In terms of power, the new golf regular version will be equipped with a 1.5T four-cylinder engine and a light mixing system, and the GTI model will be equipped with a 2.0T high-power engine.

Source: Tram House https://www.zhev.com.cn/news/show-1657894645.html

Premiere:

CCTV-1

March 22, 19:38

　

CCTV- News

March 22, 19:38

Replay:

CCTV- News

March 23, 03:45

　

CCTV- News

March 23, 05:45

　

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　　CCTV News (Focus Interview): Traveling abroad was met with black guides and forced consumption. These phenomena often appeared in the past, which often turned happiness into disappointment. This phenomenon has decreased since the introduction of the Tourism Law, but it does not mean that it has disappeared.

　　There are many advertisements for various ice and snow projects in the central street of Harbin. The Yabuli Ski Resort in shangzhi city is well-known, so it is naturally popular with tourists. However, the quotations of various travel agencies to Yabuli Ski are not quite the same. In Jingu Building on Central Street, a staff member contacted a travel agency, and the other party promised to give preferential prices.

　　Travel agency staff said that 160 yuan is a tour fare, including round-trip fare, ski resort tickets and ski equipment, and there is a free lunch at noon, which sounds very cost-effective. What is the actual situation? The reporter decided to experience it for himself.

　　According to the agreement, at 5: 45 the next morning, the reporter got on a tourist bus and counted it. There were 23 tourists in the whole group. Yabuli Ski Resort is 197 kilometers away from Harbin, which takes about three hours. After running more than 100 kilometers through the first service area, the tour guide began to speak.

　　It turns out that the tour guide said that skiing is only one part of this trip, and there are also two visiting experience activities. But it’s not free. You have to pay out real money.

　　Going to Yabuli used to be skiing, but now it is added to visit Linhai Snowfield, go up the mountain to enjoy the snow, and pay 600 yuan money. Most tourists are unwilling to go, and the tour guide mobilizes reluctant tourists again and again.

　　In the ice and snow, the coach has run out for more than 100 kilometers. Plus friends and relatives come out together, but also because of the show. In desperation, all the tourists in the car bought a package ticket. If there is not enough cash, the tour guide said that you can draw a card when you get off later.

　　There used to be a saying that "you can’t get off when you get on a thief’s boat". It is estimated that this is the feeling of passengers in the car now. According to the Tourism Law, it is forbidden to arrange other paid tours, and even if someone wants to spend money to play, it can’t affect other tourists. However, along the way, one after another, extra projects are said to be voluntary, but it is not easy to say no to play. So what about these projects that have to be played?

　　At about nine o’clock in the morning, the coach arrived in Yabuli, and the reporter and tourists got on the horse-drawn sledge and entered the Linhai Xueyuan.

　　The pass includes 200 yuan tickets for Linhai Xueyuan, which is described as a fairyland on earth. There are three scenic spots to visit. The first one is to see the three monsters in Northeast China, a slightly decorated earth house of 40 to 50 square meters. Someone is processing a corn cake and selling it on the spot.

　　A adobe house and a yard were completed in less than five minutes. Go on for about 100 meters and you will reach the scenic spot of birch forest, which is scattered and uneven on the roadside where the horse-drawn sledge passes. The stay here is shorter, and even after a minute or two, the birch forest is finished.

　　People were urged to visit the last place: bandits’ lair. The so-called bandit nest turned out to be a ditch more than ten meters long, covered with trunk and straw. Tugougou was finished in about 30 seconds, and when I was near the exit, I finally saw two scenic spot staff dressed as bandits. It turned out that this was the interaction between bandits and tourists that the tour guide said. Out of the bandits’ nest, I have experienced the three visiting spots in Linhai Xueyuan. Unwilling tourists were overjoyed to see specimens similar to bears, sika deer and wolves on the roadside, and ran over to take pictures as a souvenir, but the words of the driver’s uncle swept everyone away again. The tourist asked if it was made of bearskin. Grandpa said, no, it’s made of paper.

　　The tourists visited Linhai Xueyuan in more than half an hour, and took the cable car to Guokui Mountain after lunch at 11 o’clock. Guokui Mountain is more than 1300 meters. The air is fresh and the scenery is really good, but there is no time to stay. Tourists will take a slide car down the mountain after taking a few photos in a hurry. At 12 o’clock, the reporter finally saw the gate of Yabuli Ski Resort. The travel agency said that the tickets and ski gear were included in the paid tour fee, but I didn’t expect that there was still an expense, so please ask the coach.

　　Most tourists can’t resist persuasion, so they hire a coach, and the two-hour coach costs 240 yuan. But if you think that everything will be all right after paying this coaching fee, you are wrong.

　　The skiing time arranged by the travel agency is from 12 to 2. After the reporter got the ski equipment, dressed neatly, and checked the clothes, it was already 12: 40 when he walked into the ski resort. After the coach explained the essentials, it was almost 1 o’clock, and the reporter finally followed the coach to take the cableway up the mountain. The cableway goes up the mountain and slides down the mountain. It takes beginners more than 20 minutes to get down once. There is not enough time to skate for the second time, so we have to move on the small ramp below. At this time, the coach spoke again.

　　The coach’s topic gradually became clear. It turns out that when you hire a coach, you have to pay the ski resort fee and a tip to the coach.

　　However, in addition to the previous 240 coach fees, the reporter gave the coach a tip from 200 yuan. Without dressing and undressing, I borrowed my ski gear, and spent about half an hour skiing inside and outside. The coaching fee alone went to 440 yuan, and many other tourists were pestered but gave tips. At 6 o’clock in the evening, the coach returned to Harbin. According to the reporter’s accounting, there are six hours’ drive and one hour’s meal time in 12 hours. It took three hours to visit the scenic spots and climb the mountain. It takes two hours to ski, but it takes only 40 minutes to really stand on the snowy road. In addition to the original tour fee in 160 yuan, I also took out a pass for scenic spots in 600 yuan, a coach fee in 240 yuan and a tip in 200 yuan, and a one-day skiing tour in Yabuli cost a total of 1,200 yuan. Some people who come here for skiing spend more money than journalists.

　　Whether forced or semi-forced, hard or soft, it is trying to get you to pay for money for various reasons. Some travel companies and tour guides have made small profits in front of them, but they have smashed the brand of the scenic spot and ruined the reputation of the tourism industry because of small losses. Tourism law stipulates that tourists have the right to know the true situation of tourism products and services; Have the right to choose tourism products and services independently; Have the right to refuse compulsory trading. However, the maintenance of rights requires consumers to be conscious and act, and more importantly, functional departments need to have ways and actions to take the initiative to protect consumers’ rights and interests.

　　(Health Times reporter Jing Xuetao) "You are my little apple, and I can’t love you too much …" A song "Little Apple" by China’s men’s group Chopsticks Brothers is popular all over China, and its catchy lyrics are also deeply rooted in people’s hearts. "Little Apple" also vividly summarizes the definition of healthy beauty in China. So how can we become an "apple woman" with rosy complexion and skin like jelly? The reporter went to the dermatology department of Wangjing Hospital of Chinese Academy of Traditional Chinese Medicine and inquired about several beautiful secrets with Director Shu Youlian.

　　Dry, just drinking water is not enough

　　Spring is very dry. In order to alleviate the feeling of dryness, people "naturally" think that drinking more water can replenish water. Director Shu Youlian said that this is a wrong concept. People drink water to replenish water consumption and promote metabolism. Drinking too much water for a long time or drinking a lot of water for a short time, the human body must use urine and sweat to discharge excess water, causing a burden on the kidneys.

　　To relieve dryness, we should give priority to food supplement and eat more seasonal fruits and vegetables. Fruits and vegetables belong to yin-nourishing foods, which have the functions of nourishing body fluid, moistening dryness, clearing heat and relaxing bowels. Fruits and vegetables contain a lot of water, which can clear heat and purge fire, moisten intestines and clear lung, not only supplement body fluids and vitamins, but also improve the adverse effects of dryness on human body.

　　Wash your face with cold water.

　　Many people advocate washing your face with cold water. They think that on the one hand, stimulating facial skin with cold water can improve the adaptability of human body to cold, and then enhance immunity, which is good for health. On the other hand, washing your face with cold water can shrink pores and tighten skin. Director Shu Youlian believes that washing your face with warm water is the basis of skin care. The skin on the face is delicate and should be taken good care of, not stimulated. Using warm water when washing your face can make your skin open pores, discharge stolen goods, and secrete oil to lock moisture, thus forming a protective layer of your skin. In addition, the shrinking process of pores is very fast, almost at the same time, so there is no need to wash your face alternately with hot and cold water in order to converge pores, and alternating hot and cold can easily lead to the phenomenon of red blood on your face, which may be aggravated for people with sensitive skin.

　　Combine inside and outside to create hair.

　　In spring, many people’s hair will also appear dry and dull. "Hair is like a crop. If you treat it well, it will treat you well," Director Shu Youlian said with a smile. "If you want to have a beautiful hair, you have to combine the inside and the outside."

　　From the inside, first of all, we should eat on time, balance nutrition, ensure the time and quality of sleep, relax and have a good mental state. Secondly, in terms of diet, we should pay attention to iron supplementation. Iron is an essential trace element in the human body, but now people are generally deficient in iron. Malnutrition and iron deficiency anemia caused by long-term iron deficiency will lead to dry and split hair, loss of luster and even large-scale hair loss. In this regard, you can choose to stir-fry in an iron pan or eat iron-containing soy sauce to supplement iron.

　　From the outside, in the usual shampoo and hair care, we should try to choose big brands with quality assurance and use less shampoo with oil control effect. After washing your hair, you should squeeze the water out with a dry towel by gentle pressure before using the hair dryer, so as to shorten the use time of the hair dryer as much as possible, and the distance between the hair dryers is better, preferably 15cm-17cm.

　　Take a bath, don’t wash too clean.

　　There is a layer of basal cells deep in human epidermis, which differentiate into keratinocytes day and night. These keratinocytes protect the whole body, gradually move to the surface and die during metabolism, and the outermost aged keratinocytes will naturally fall off in pieces. Daily bathing can wash away the skin scale mixed with the stratum corneum and skin sweat, which has a certain protective effect on the skin.

　　There are some people who love cleanliness, take a bath too often, and they are worried that they will not be clean. They often wash their bodies with rubbing towels and exfoliating bath lotion. Director Shu Youlian said that there is a layer of oil on the surface of human skin, which can protect and moisturize the skin. The frequency of showering is too high, especially the frequent use of bath towel or shower gel will inevitably destroy the oil layer, leading to dry skin, itching and other symptoms, and easy to make the skin age early.

　　After the "Fuxing" was put into storage, the first process was cleaning. The picture shows the staff taking a bath for the Fuxing. Photo by Sun Guangzhe

　　On June 26th, 2017, Fuxing, the EMU train with the highest speed in China, was officially put into operation, which opened the new speed of China high-speed railway. On the eve of the Spring Festival, the reporter from Zhongxin. com came to the operation office of Jinan East EMU in Shandong to visit the "nightlife" of Fuxing after work.

　　"Good traction rod, good air duct and good axle … …” In the maintenance depot, Wang Xiao, the foreman of the special maintenance team of Jinan East EMU, is leading more than 10 colleagues to do a "physical examination" for a train of Fuxing, which just got off work.

　　The picture shows the EMU warehousing. Holding professional lighting and video equipment, the staff crouched on both sides of the car for a series of procedures such as watching, smelling and listening. Sha Jianlong photo

　　The "Fuxing" that is being "physically examined" has 16 carriages, which are parked on the trench track about 2 meters deep. The maintenance personnel are located in the front, sides, roof, under and inside the car for operations.

　　Wendy Wang told reporters that "Fuxing" must pass the tread diagnosis and pantograph detection before entering the maintenance depot. Just like CT, infrared detection equipment conducts all-round detection on the tread of the wheelset and the high-voltage power receiving equipment at the top of the train, and transmits the monitoring data to the professional computer for "expert consultation".

　　"After warehousing, the first process is cleaning." Wendy Wang said that after the power failure and bow lowering of the EMU, the special car wash liquid for the EMU was sprayed from the water outlet, and the professional "SPA masseur" beside the track was "Fuxing" and "taking a bath". Under normal circumstances, EMUs should be disinfected and cleaned by outdoor automatic washing machine before entering the warehouse. However, due to the cold weather in winter, the cleaning work must be carried out indoors by professionals to prevent the EMU from catching a cold.

　　After cleaning, professional "doctors" will start a "full physical examination" of the EMU. According to the technical regulations and technological requirements, Harmony and Fuxing should enter the motor depot every 4,400 kilometers or 48 hours and every 6,000 kilometers or 48 hours for first-class operation and maintenance.

　　"To ensure that ‘ Fuxing ’ The motor train runs at a high speed and smoothly, and every bolt and every part of the train must be accurate. " Xu Qingji, the "post-90s" ground mechanic of Jinan East EMU Operation Institute, is a member of the maintenance team, having repaired CRH2, 5, 380A, B and other vehicles. He told reporters that if problems are found during maintenance, they need to call superiors through real-time intercom equipment for diagnosis and maintenance.

　　"Fuxing" is an independent research and development emu with independent intellectual property rights in combination with China’s application needs, which is more perfect and superior than the emu models that it overhauled before. Xu Qingji said that it unified the operation interfaces, passenger pages and operation modes of different OEMs, and also completely unified all interfaces and parts, established a brand-new China high-speed train standard system, and realized mutual standby, reconnection, rescue and hot standby of trains.

　　In addition to the overhaul of the running gear, traction, braking, pantograph and in-vehicle facilities of Fuxing, its "brain" — — The maintenance of "ATP" system is particularly important. According to Wang Weina, chief of the ATP analysis work area of Jinan East EMU, the ATP system on board the high-speed rail is equivalent to a "black box", which is not only a monitoring system, but also records the running status of the high-speed rail in real time and transmits it to the monitor. It is also a traffic control system, which can command the safe operation of vehicles according to the track information ahead.

　　Wang Weina said that when overhauling, professionals should clean up the dirt on the transponder of vehicle-mounted equipment to ensure that the transponder responsible for receiving and sending information is always in good working condition. "After ensuring that all equipment and facilities are kept in normal condition, the train can be put into operation."

　　"Although the work is hard, I am very proud whenever I see a train of EMUs running normally after team maintenance." During the period of Spring Festival travel rush, the professional "doctors" of Fuxing will still stick to their posts and "escort" people’s travel. (End)

　　Author Sha Jianlong

　　Central adjustment of pension funds, sharp reduction of import tariffs on daily necessities, and cancellation of "roaming" of traffic … … July is approaching, and a number of new regulations will be implemented soon. It’s about your life and mine. Come and get to know it ~

　　Central adjustment of endowment insurance fund

　　Pension payment is more secure.

　　On July 1st, China officially implemented the central adjustment system of endowment insurance funds. After the implementation of the new system,As enterprises and individual employees, the payment is still implemented in accordance with the current policy, and there is no need to pay extra, and it will not affect the personal treatment of retirees.

　　Prior to this, the basic old-age insurance for enterprise employees in China was implemented at the provincial level. As far as the whole country is concerned, the income of the old-age insurance fund exceeds the expenditure. However, due to the unbalanced economic development and large population structure differences in various regions of China, the income and expenditure and balance of the basic old-age insurance fund in all areas are also unbalanced.

　　Therefore, the implementation of the central adjustment system of endowment insurance funds can increase the overall anti-risk ability of the endowment insurance system, make the timely and full payment of pensions in various places more secure, and thus help promote the sustainable development of the basic endowment insurance system for enterprise employees nationwide.

　　Central Bank targeted cuts to required reserve ratios 0.5 percentage points

　　Release about 700 billion yuan of funds.

　　Since July 5,The central bank lowered the RMB deposit reserve ratio of large state-owned commercial banks, joint-stock commercial banks, postal savings banks, city commercial banks, non-county rural commercial banks and foreign banks by 0.5 percentage points, further promoted the market-oriented and legalized "debt-to-equity swap" and increased support for small and micro enterprises.

　　Targeted cuts to required reserve ratios, which supports the market-oriented rule of law and "debt-to-equity swap", can release about 500 billion yuan; Targeted cuts to required reserve ratios, which supports small and micro enterprises, can release about 200 billion yuan, which is mainly used to support relevant banks to explore the small and micro enterprise market and issue loans to small and micro enterprises, further alleviating the problem of financing difficulties and high financing costs for small and micro enterprises.

　　2018 edition of foreign investment access

　　Negative list release

　　From July 28,A series of restrictions on foreign investment in banking, securities, automobile manufacturing, power grid construction, railway trunk road network construction and chain gas station construction will be lifted.The National Development and Reform Commission and the Ministry of Commerce recently released the negative list of foreign investment access in 2018, and launched a new round of opening-up measures in 22 fields including finance, infrastructure, transportation and trade circulation.

　　The Special Administrative Measures for Foreign Investment Access (Negative List) (2018 Edition) is a revision of the negative list of foreign investment access in the Catalogue for the Guidance of Foreign Investment Industries (revised in 2017) and is published separately. In 2018, the length of the negative list was reduced from 63 to 48, and a series of major opening measures were introduced.

　　Import tariffs on daily necessities have been greatly reduced.

　　Consumers get benefits.

　　From July 1st, the import tariffs on consumer goods will be lowered to a large extent to better meet the diversified consumption needs of domestic residents.Reduce the average import tariff rate of clothing, shoes and hats, kitchens and sports and fitness products from 15.9% to 7.1%; Reduce the average import tariff rate of household appliances such as washing machines and refrigerators from 20.5% to 8%; Reduce the average import tariff rate of processed foods such as aquaculture, fishing aquatic products and mineral water from 15.2% to 6.9%; The average import tariff rate of washing products, cosmetics such as skin care and hairdressing and some medical and health products will be reduced from 8.4% to 2.9%. The downward adjustment is basically above 50%.

　　These kinds of daily necessities are mainly concentrated in the field of imported consumer goods with characteristics and advantages where China people’s demand is relatively concentrated, which will undoubtedly bring great benefits to the people, and will also force relevant manufacturers in China to speed up supply-side reform, improve product quality and promote industrial upgrading. Foreign enterprises will also gain a bigger market from it, which will be a win-win result.

　　Import tariffs on automobiles have been considerably reduced.

　　The tax on car purchase has been significantly reduced.

　　Since July 1, 2018, China will significantly reduce the import tariffs on automobiles. Reduce the tariffs on automobiles with tax rates of 25% and 20% respectively to 15%;Reduce the tariffs on auto parts with tax rates of 8%, 10%, 15%, 20% and 25% to 6%.. The reduction of import tariffs on automobiles is an important measure to further expand China’s reform and opening up. After the tax reduction, the average tax rate of China’s automobile is 13.8%, and the average tax rate of parts is 6%, which is in line with the reality of China’s automobile industry.

　　Take an imported car with a customs declaration price of 300,000 yuan as an example. Under the previous tariff rate of 25%, its tariff was 75,000 yuan. Based on the tax rate of 15%, the tariff is 45,000 yuan, and the consumption tax and value-added tax will be reduced accordingly, and the overall tax and fee can be saved by more than 40,000 yuan.

　　National railway readjustment map

　　The maximum fare discount is 6.5%

　　Three months after the last map adjustment, the railway department will implement the train diagram adjustment in the second phase of this year from July 1, with the overall policy of "to meet the requirements of high-quality economic and social development". At the same time, from July 5, some high-speed train emus will be optimized and adjusted.

　　After this map adjustment,The "EMU Train Marketization Plan" will be implemented, and daily maps, weekend maps and peak maps will be arranged. At the same time, flexible fares are implemented.From July 5th this year, we will optimize the published fares of high-speed trains running at speeds of 200-250km/h on the six sections of lines from Hefei to Wuhan, from Wuhan to Yichang, from Guiyang to Guangzhou, from Liuzhou to Nanning, from Shanghai to Nanjing and from Nanjing to Hangzhou, and announce the fares as the maximum price limit, with the maximum discount of 6.5%. Compared with the current situation, the adjusted executive fare has generally increased and decreased.

　　In addition, after this map adjustment, the daily number of national railway "Fuxing" EMUs will increase from the current 114.5 pairs to 170.5 pairs, and 16 long-formed "Fuxing" EMUs will also be put into operation for the first time.

　　Regulations on Operation and Management of Urban Rail Transit

　　It will be implemented on July 1.

　　The "Regulations on the Operation and Management of Urban Rail Transit" issued by the Ministry of Transport will be implemented on July 1 this year. The Regulations put forward requirements for the operation and management of urban rail transit in China from four aspects: management, service, safety and emergency.

　　The "Regulations" refine the content of the special article on operation services and straighten out the connection between operation and preliminary planning. Establish a safety assessment system for urban rail transit before the initial operation, before the formal operation and during the operation. Clarify the management of employees, access to facilities and equipment, operation and maintenance management, management and control of potential risks and other related requirements.

　　The "Regulations" also clarify the relevant procedural requirements for operations within the scope of urban rail transit protection zones, requiring operating units to formulate safety protection plans and dynamically monitor the areas affected by operations. Clarify the relevant requirements for the operation inspection of protected areas, stipulate the disposal of obstacles and violations of buildings (structures) along the ground and overhead lines, and strengthen the protection of urban rail transit lines.

　　Traffic roaming will be cancelled.

　　You don’t have to change your number when you live outside your home.

　　China Mobile, China Unicom and China Telecom announced that the roaming charges (excluding Hong Kong, Macao and Taiwan traffic) will be cancelled from July 1st, and the traffic of mobile phone users in the province will be upgraded to domestic traffic.Mobile phone traffic will no longer distinguish between the province, outside the province/local and national.. Since the "long-distance" call fee was completely abolished in September last year, there will be no difference in the main fees generated by the use of mobile phone numbers in all parts of the country (except Hong Kong, Macao and Taiwan) except the difference in attribution. Users who go to work and study outside the number home can save the trouble of changing their mobile phone numbers.

　　At the same time, some package traffic does not support upgrading to national traffic: regional preferential packages based on base station positioning (the largest range is smaller than the local network), including community packages, subway traffic packages and airport traffic packages, are not included in this adjustment.

　　Degree of higher education in China

　　The fees for certification services were completely cancelled.

　　According to the notice jointly issued by the Ministry of Education and the Ministry of Finance,From July 1st, China will completely cancel the fees for domestic higher education degree certification services.

　　After the cancellation of the domestic higher education academic degree certification service fees, the academic degrees that have been registered in the relevant databases of college students’ academic information management system and degree information management system will be subject to online inquiry and electronic certification in principle. Previously, the Ministry of Education has connected the academic degree information database to the national data sharing and exchange platform.

　　In the next step, the Ministry of Education will vigorously promote the electronic inquiry authentication service, further simplify the service process, improve the service quality, and better meet the social needs such as data inquiry of domestic higher education degree certificates.

　　Individual tax policy encourages researchers.

　　Recently, State Taxation Administration of The People’s Republic of China issued the Notice on the Collection and Management of Individual Income Tax on the Cash Rewards for Scientific and Technological Personnel Obtaining Post Scientific and Technological Achievements, in order to implement the Notice on the Individual Income Tax Policy on the Cash Rewards for Scientific and Technological Personnel Obtaining Post Scientific and Technological Achievements issued by the Ministry of Finance, State Taxation Administration of The People’s Republic of China and the Ministry of Science and Technology at the end of May this year.

　　According to the Notice,Cash rewards given to scientific and technical personnel from the income from the transformation of post scientific and technological achievements can be reduced by 50% and included in the "salary and salary income" of scientific and technical personnel in the current month.. The "Announcement" further clarified the relevant operational issues, so that taxpayers can accurately understand and enjoy policies and standardize tax returns in time. The Announcement shall come into force on July 1, 2018. (Comprehensive People’s Network)