We have answered all questions about plank in the previous article. This article will be a specific guide for women to take advantage of social distancing and practice at home. The advantage of plank is that you can practice anytime, anywhere without taking up too much practice space or noisy dancing affecting others. At the same time, with the 5-minute series of exercises, with a total of 1 minute break below, you do not need to prepare any other exercise equipment except the floor mat. Each movement is done for 30 seconds, each set rests for 10 seconds. You note that during the exercise, always tighten the abdomen (inhale and compress the air into the abdomen), try to squeeze and squeeze the buttocks to keep the correct technique. Don’t forget to pick up your phone to go back and check your practice form to see if you got it right and need to fix it at the next session. Plank To plank within 30 seconds for beginners or weak abs, you need to take a deep breath, bring your breath down to the diaphragm and tighten. This will cause your abdomen to be compressed with air, thus keeping your back in a safe, firm position. You need to tighten both shoulders and bucket, this part can be raised a bit to feel the belly better. Besides, slightly rotate your knees and squeeze your buttocks so that the tailbone is slightly bent and your back will feel very comfortable even when the whole person is working. All of the above instructions will help your back and buttocks form a natural straight posture, without sagging as shown below. The hammock inadvertently puts all the pressure on the lower back without the abs receiving any force. Over time, if not corrected, it will be very painful in the lower back, but the abdomen will not shrink. Plank With Leg Lifts You put your elbows on the floor and perform the preparation position of the plank as usual. Then raise each of your hind legs in turn. If you find it too difficult, change the position to support your arms straight on the ground, but the back and abdomen should still be tight and tight. As you practice longer, you can increase the difficulty yourself by keeping your feet in the air for longer. Side Plank This move will mainly affect the intercostal muscle group, helping you strengthen the abdominal exercises and create an ant waist. You put your elbows perpendicular to the floor and raise your body so that your thighs, back and neck form a straight line. You can stand straight on the first exercise to reduce the weight. Do both sides. Plank With Shoulder Rotation You straighten your arms perpendicular to the floor, tighten your stomach to lift your body off the ground. Then slowly raise one hand in a circular motion or raise it forward and touch the other shoulder. This pose will force you to train the straight abs to help build muscle 11. Plank Dip Hips You do a plank against the elbows and then from the quads rotate the hips to the sides. This move works very well on the intercostal muscles and gives you a very beautiful waistline. Pay attention not to raise the hips and buttocks too high, it will reduce the force on the abdominal muscles. Spider-Man Planck Straighten your arms in the usual high plank position and then slowly contract your abs to pull your legs up so that your knees are as close to your hands as possible. Repeat on both sides. You should focus on quality instead of quantity. Slow down and feel your lower abs and intercostals work. As you get stronger and practice better, you can increase the difficulty by keeping your elbows perpendicular and performing. T Plank You prepare in a normal high plank position and then alternately tighten your stomach and rotate, while raising your arms high off the ground. When your hands are raised and your stomach is tight, keeping your back straight, your body will form a posture like the letter T. That’s the name of this movement. Hopefully these brief plank exercises in just 5 minutes a day will give you a new look at your body. Social distancing is the ideal time to exercise, so why not start today?

Model of China’s first space station at the 2010 exhibition in Zhuhai city. Photo: Kin Cheung / Associated Press China has now achieved what the US and the Soviet Union did before: a successful landing on Mars. After orbiting the planet since February, the Tianwen 1 rover sent a vehicle to land on the surface of Mars. The probe will join three NASA spacecraft that are surveying Mars. China’s Mars mission may seem less appealing than NASA’s latest mission, because it’s essentially repeating the feats Americans achieved decades ago. But it represents another milestone in China’s ambitions to transform itself into a “space power,” as President Xi Jinping announced in April. Many potential milestones lie ahead. Conquer the Moon In January 2019, China became the first country to land a probe on the dark side of the Moon. This is China’s second successful moon landing, after one in 2013. At that time, China sent a rover on the lunar surface and it is still operating to this day, far exceeding the initial 3 month expectation. In late April, it roamed nearly half a mile from its starting point in the Von Kármán crater near the moon’s south pole, according to Chinese television. In December 2020, China sent another spacecraft to the Moon. It shoveled nearly 2kg of rock back to Earth. This is the first lunar specimen since those collected by the Soviet Union during the Luna 24 mission in 1976. Some samples are on display in Beijing. China names its lunar probes Chang’e with serial numbers. Three more will hit the road in 2027, with more flying probes and even 3D printing trials in space. These missions aim to lay the groundwork for a Moon base and astronaut visits in the 2030s. To date, only the US Apollo program has sent people to the Moon. In March, Russia’s space agency Roscosmos said it would work with China to build a lunar research station, though it did not give details of any joint plans. Enemy space station China’s launch of the main module for its latest orbiting space station in April attracted more international attention than expected for unwarranted reasons. After reaching orbit, the main booster fell ominously back to Earth: “uncontrolled re-entry”. Debris landed in the Indian Ocean in May, nearly losing the Maldives and sparking criticism over how China carried out its heaviest rocket launch, the Long March 5B. More similar cases will continue. This is the first of 11 missions needed to build China’s third and most ambitious space station by the end of 2022. Two more Long March 5B rockets carry additional modules and new ones. Variations with smaller parts. Next June will have four missions to be carried out, sending Chinese astronauts back into space after more than four years. Watch the launch of the rocket carrying the Mars probe Tianwen 1 in Wenchang, China. Photo: AP China’s first two space stations are short-lived prototypes, but the station is intended to be operational for a decade or so. The International Space Station, jointly developed by the US, Russia and other countries, is nearing the end of its expected life cycle in 2024. What happens after that remains unclear. NASA has proposed keeping the station operational for several more years; Russia has announced it intends to withdraw its troops by 2025. If the station is shut down, China could be the only country with a space station for a while. This Thien Cung station will be able to accommodate 3 astronauts for long-term missions and 6 astronauts for shorter periods. China has chosen a team of 18 astronauts, some of them civilians (only one is a woman). The first three are expected to spend three months in space, surpassing the 33-day record set by Chinese astronauts in 2016. Hao Chun, director of China’s manned space agency, told the press that astronauts from other countries would be allowed to visit, under the docking mechanism “in line with China’s standards”. “. Some foreign astronauts are prepared to learn Mandarin. Conquer Mars The Mars mission is trying to achieve feats that NASA has achieved for many years. The Tianwen 1 spacecraft has reached orbit around the planet and has now safely brought one to the surface. The Soviet Union was the first country to send a spacecraft to Mars in 1971, but seconds after touching down, the lander stopped communicating, possibly due to a sandstorm. It transmits an incomplete or undecipherable image. Since then, several other countries’ attempts to reach the surface have failed. Only the US has succeeded in landing on Mars. China tried to send an orbiter to Mars in 2011, but the Russian rocket carrying it failed to get out of orbit and both crashed back to Earth. China’s Tianwen Orbiter has surveyed Mars and its landing site, Utopia Planitia, a large basin in the northern hemisphere where NASA’s Viking 2 landed in 1976. The Zhurong rover is named after a position. god of fire, will conduct a number of experiments studying the topography, geology and atmosphere of the planet. China says it plans to send a second lander to Mars in 2028 and eventually return samples from the planet to Earth. That’s a goal NASA and the European Space Agency are hoping to achieve by 2031. China’s mission could happen this decade, setting up a potential race. In addition to the Mars mission, China is planning a 10-year mission to collect samples from an asteroid that passed by the comet. Simultaneously in orbit for Venus and Jupiter. In 2024, they plan to launch a telescope with an orbit similar to Hubble, which was first launched in 1990. Hoang Thanh ( According to the New York Times)

A series of vibrant cultural events and street festivals are also held throughout the four public holidays with the highlight of art shows and street performances. Tourists experience Danang By Night atmosphere at Da Nang beach. From April 30 to May 2, at Tran Hung Dao Street Park (at the beginning of Dragon Bridge), exciting music nights and fireworks effects will be held on May 1. The street dance program is scheduled to take place from 19:30 – 21:30 on April 24 on Tran Hung Dao Street (from the road from Ly Nam De to Trieu Viet Vuong). The concert “The Rap Show” was held at Asia Park with the appearance of popular rappers. From 20:00 on April 29, at Trung Vuong Theater, there will be the “Water World” congress program, which is a key art event in the series of events announcing the project “Building Da Nang city. school period 2021-2030 “. At the time of 15 – 22:00 from April 30 to May 31, and 4:00 p.m. – 10:00 p.m. from December 1 to December 31, visitors have the opportunity to fully experience the European Night on top of Ba Na with the following activities: Sunset photo hunting on top of Ba Na, famous Check-in Golden Bridge, panoramic view of Da Nang city at night. Hotels and resorts in the city are offering a discount program from 20 to 50% of the room rate, services, and service use vouchers for guests arriving until December 31, 2021. Some other attractive packages and services were also launched such as Golden Bay with 50% discount on room rate, Grand Mercure with “Hello Summer”, “Drop off fun” at Da Nang Mikazuki Japanese Resorts & Spa, “Buy one One room get one room, buy one night get one night free “at Crowne Plaza … Guests enjoy night food at Son Tra night market, Da Nang. According to the Da Nang Tourism Department, with a series of stimulating activities, the city is expected to welcome nearly 130,000 tourists on this occasion, mainly domestic tourists. The number of guests staying at the facilities during this holiday is estimated at more than 58,600. Hotels in the coastal area, especially along Vo Nguyen Giap, Hoang Sa and Truong Sa are expected to reach over 75% occupancy, many even have to close with guests who book April 30.

In today’s morning, the Mao Index rose sharply, with the highest intraday increase of 2.65%, and the morning closing rose by 2.05%. The market value increased by about 380 billion in half a day based on market value! Some funds are heavily involved in the performance of white horse stocks.

Among them, “Yan Mao” Aier Ophthalmology surged over 11.74%, and its net profit in the first quarter increased by more than 5 times; the “big four” liquor also surged, Luzhou Laojiao rose by 2.67%, Kweichow Moutai rose by 2.21%, and Wuliangye rose by 2.12 %, Yanghe shares rose 1.73%.

The sci-tech innovation board “demon stocks” hit the daily limit again in the hot scene of biology, which has risen by more than 300% this month.

In addition, carbon-neutral concept stocks rose in the early trading, with Shouhang Hi-Tech, Chengbang Co., Ltd., and West China Energy trading at their daily limit.

In early trading today, the market as a whole was weak and volatile, and individual stocks diverged around quarterly performance. As of midday, the Shanghai Composite Index rose 0.05% and the Shenzhen Component Index rose 0.75%. The turnover of the two cities was 499.33 billion yuan. 981 stocks rose and 3192 stocks fell. The index rose more than 2% at one time and regained its 3,000-point mark. .

Beijing Capital (Foreign Investment) bought 5.318 billion yuan in the morning

On the disk, the medical industry, solid-state batteries, genetically modified, automotive chips, gallium nitride and other sectors led the gains. Online travel, medical beauty, digital currency, dairy, and blind box economy led the decline.

The national carbon market welcomes heavy news

Carbon neutral concept stocks soar

Carbon neutral concept stocks rose in the early trading, with the daily limit of Shouhang Hi-Tech, Chengbang, and West China Energy, and Changyuan Power, Sinoma Energy Conservation, Yuanda Environmental Protection, China Southern Power, and Taiwan Nuclear Power all hit the high.

According to Xinhua News Agency, last night (April 22), President Xi Jinping delivered a speech entitled “Together to Build a Community of Human and Natural Life” at the “Leaders’ Climate Summit”. It mentioned a series of new measures that China is going to take, including incorporating carbon peaking and carbon neutrality into the overall layout of ecological civilization construction. It is formulating a carbon peaking action plan, carrying out carbon peaking actions extensively and in-depth, and supporting places and places where conditions permit. Key industries and key enterprises are the first to reach their peaks.

At the same time, China will strictly control coal power projects, strictly control the growth of coal consumption during the “14th Five-Year Plan” period, and gradually reduce it during the “15th Five-Year Plan” period. In addition, China has decided to accept the “Montreal Protocol” Kigali Amendment, strengthen the control of non-carbon dioxide greenhouse gases, and will also initiate online trading on the national carbon market. In addition, the national carbon market will issue registration transaction settlement rules as soon as possible, and will formulate implementation plans for peaking carbon in coal, power, steel and other industries.

The rise of Mao Index has increased its market value by about 380 billion!

“Eye Mao” and “Baijiu Mao” soared

The Mao Index rose sharply in the morning today, with the highest intraday increase of 2.65%, and the morning closing rose by 2.05%. The market value increased by about 380 billion in half a day based on market value! Some funds are heavily involved in the performance of white horse stocks.

Among them, the medical Whitehorse has strengthened across the board, and Aier Ophthalmology has expanded to 11.74%. Aier Ophthalmology announced last night that the company achieved operating income of 3.511 billion yuan in the first quarter, an increase of 113.9% year-on-year; net profit was 484 million yuan, an increase of 509.88% year-on-year. The net profit for the whole year of 2020 will be 1.724 billion yuan, a year-on-year increase of 25.01%. It is planned to send 1.5 yuan for 10 to 3 transfers. In addition, Mindray Medical rose 5.97%, WuXi AppTec rose 5.58%, Tongce Medical and Pien Tze Huang also rose.

It is worth noting that the “big four” liquors rose sharply in early trading today. Luzhou Laojiao rose by 2.67%, Kweichow Moutai rose by 2.21%, Wuliangye rose by 2.12%, and Yanghe shares rose by 1.73%. The remaining liquor stocks performed relatively weakly.

The sci-tech innovation board demon stock hot scene biology once again closed the board

This month has risen more than 300%

In terms of individual stocks, the sci-tech innovation board “demon stocks” hit the daily limit again in the market, which has risen by more than 300% this month. As of midday, Hotview Bio was up 19.22%.

In addition, stocks that saw their performance rose sharply, such as O.R.G., rose more than 8% in early trading. Origen announced on the evening of April 22 that the company achieved operating income of 3.072 billion yuan in the first quarter, a year-on-year increase of 64%; net profit was 296 million yuan, a year-on-year increase of 572.51%; basic earnings per share were 0.12 yuan.

Gigabit hit its daily limit in early trading. It was announced last night that it intends to transfer 3.37% of Xiamen Celadon Digital Technology to three companies including Tencent Ventures, totaling more than 300 million yuan.

China Diving shares continued to lower the limit at the opening today, which is a 20% limit for four consecutive days. The stock has fallen by as much as 62% in the past 5 trading days. CICC stated that although the “mid-term adjustments” may continue, considering that the current market has limited room to continue downward, it suggests that some valuations have been adjusted more and the industry’s long-term growth sectors are expected to be deployed in advance. As of midday, China Diving shares fell 5.77%.

In today’s morning, the Mao Index rose sharply, with the highest intraday increase of 2.65%, and the morning closing rose by 2.05%. The market value increased by about 380 billion in half a day based on market value! Some funds are heavily involved in the performance of white horse stocks.

Among them, “Yan Mao” Aier Ophthalmology surged over 11.74%, and its net profit in the first quarter increased by more than 5 times; the “big four” liquor also surged, Luzhou Laojiao rose by 2.67%, Kweichow Moutai rose by 2.21%, and Wuliangye rose by 2.12 %, Yanghe shares rose 1.73%.

The sci-tech innovation board “demon stocks” hit the daily limit again in the hot scene of biology, which has risen by more than 300% this month.

In addition, carbon-neutral concept stocks rose in the early trading, with Shouhang Hi-Tech, Chengbang Co., Ltd., and West China Energy trading at their daily limit.

In early trading today, the market as a whole was weak and volatile, and individual stocks diverged around quarterly performance. As of midday, the Shanghai Composite Index rose 0.05% and the Shenzhen Component Index rose 0.75%. The turnover of the two cities was 499.33 billion yuan. 981 stocks rose and 3192 stocks fell. The index rose more than 2% at one time and regained its 3,000-point mark. .

Beijing Capital (Foreign Investment) bought 5.318 billion yuan in the morning

On the disk, the medical industry, solid-state batteries, genetically modified, automotive chips, gallium nitride and other sectors led the gains. Online travel, medical beauty, digital currency, dairy, and blind box economy led the decline.

The national carbon market welcomes heavy news

Carbon neutral concept stocks soar

Carbon neutral concept stocks rose in the early trading, with the daily limit of Shouhang Hi-Tech, Chengbang, and West China Energy, and Changyuan Power, Sinoma Energy Conservation, Yuanda Environmental Protection, China Southern Power, and Taiwan Nuclear Power all hit the high.

According to Xinhua News Agency, last night (April 22), President Xi Jinping delivered a speech entitled “Together to Build a Community of Human and Natural Life” at the “Leaders’ Climate Summit”. It mentioned a series of new measures that China is going to take, including incorporating carbon peaking and carbon neutrality into the overall layout of ecological civilization construction. It is formulating a carbon peaking action plan, carrying out carbon peaking actions extensively and in-depth, and supporting places and places where conditions permit. Key industries and key enterprises are the first to reach their peaks.

At the same time, China will strictly control coal power projects, strictly control the growth of coal consumption during the “14th Five-Year Plan” period, and gradually reduce it during the “15th Five-Year Plan” period. In addition, China has decided to accept the “Montreal Protocol” Kigali Amendment, strengthen the control of non-carbon dioxide greenhouse gases, and will also initiate online trading on the national carbon market. In addition, the national carbon market will issue registration transaction settlement rules as soon as possible, and will formulate implementation plans for peaking carbon in coal, power, steel and other industries.

The rise of Mao Index has increased its market value by about 380 billion!

“Eye Mao” and “Baijiu Mao” soared

The Mao Index rose sharply in the morning today, with the highest intraday increase of 2.65%, and the morning closing rose by 2.05%. The market value increased by about 380 billion in half a day based on market value! Some funds are heavily involved in the performance of white horse stocks.

Among them, the medical Whitehorse has strengthened across the board, and Aier Ophthalmology has expanded to 11.74%. Aier Ophthalmology announced last night that the company achieved operating income of 3.511 billion yuan in the first quarter, an increase of 113.9% year-on-year; net profit was 484 million yuan, an increase of 509.88% year-on-year. The net profit for the whole year of 2020 will be 1.724 billion yuan, a year-on-year increase of 25.01%. It is planned to send 1.5 yuan for 10 to 3 transfers. In addition, Mindray Medical rose 5.97%, WuXi AppTec rose 5.58%, Tongce Medical and Pien Tze Huang also rose.

It is worth noting that the “big four” liquors rose sharply in early trading today. Luzhou Laojiao rose by 2.67%, Kweichow Moutai rose by 2.21%, Wuliangye rose by 2.12%, and Yanghe shares rose by 1.73%. The remaining liquor stocks performed relatively weakly.

The sci-tech innovation board demon stock hot scene biology once again closed the board

This month has risen more than 300%

In terms of individual stocks, the sci-tech innovation board “demon stocks” hit the daily limit again in the market, which has risen by more than 300% this month. As of midday, Hotview Bio was up 19.22%.

In addition, stocks that saw their performance rose sharply, such as O.R.G., rose more than 8% in early trading. Origen announced on the evening of April 22 that the company achieved operating income of 3.072 billion yuan in the first quarter, a year-on-year increase of 64%; net profit was 296 million yuan, a year-on-year increase of 572.51%; basic earnings per share were 0.12 yuan.

Gigabit hit its daily limit in early trading. It was announced last night that it intends to transfer 3.37% of Xiamen Celadon Digital Technology to three companies including Tencent Ventures, totaling more than 300 million yuan.

China Diving shares continued to lower the limit at the opening today, which is a 20% limit for four consecutive days. The stock has fallen by as much as 62% in the past 5 trading days. CICC stated that although the “mid-term adjustments” may continue, considering that the current market has limited room to continue downward, it suggests that some valuations have been adjusted more and the industry’s long-term growth sectors are expected to be deployed in advance. As of midday, China Diving shares fell 5.77%.

Editor: Captain

Recently, sea mushrooms are actively sold in the market or on the “internet market”, many women are curious to buy and enjoy. Selling sea mushrooms for more than two years, Ms. Nguyen Thi Thuy Hang in Le Trong Tan (Thanh Xuan, Hanoi) shared, she specializes in wholesaling for restaurants, pubs in Hanoi and some neighboring provinces, each days they take from 10-20kg. She only kept about ten pounds for retail sale. Calculated, she sells a few weights a day. Ms. Hang said that she collects sea mushrooms from fishermen in the fishing area of ​​Nam Dinh, Thanh Hoa or some provinces in the South, … This type of seafood has a taste of the sea. Crunchy, sweet and fragrant like eating squid tail, very suitable for drinking dishes such as salad, grilled or for dipping hot pot. Sea mushrooms are specialties that forget to fishermen, but are quite new to the people of Hanoi Sea mushrooms have stripe skin on the outside is dark brown, the flesh inside is white, when imported, have been prepared clean. Before processing, just squeeze a little salt and wash it, then slice and stir fry like stir-fry beef. Stir-fried basil with sea mushrooms is considered a specialty and is popular with many people. The retail price of variable mushrooms is 220,000 VND / kg, while the wholesale price is from 5-10 kg at 165,000 VND / kg. Guests must book 1-2 days in advance to get them, because the goods depend on the number of people caught. Sometimes, Ms. Hang had to collect a few days to have enough goods for delivery. Ms. Le Thuy Duong – a wholesaler of seafood at Nga Tu So intersection (Dong Da, Hanoi) – also said that she is preparing for the summer so she sells a lot of sea mushrooms to restaurants, pubs and sidewalk bars. Some days about a few dozen pounds, wholesalers have cleaned up, no excess weight left. Last summer, she was selling sea buckthorn every day but still had to make appointments for her customers to wait for her next trip because of overload. “I sell for 120,000 VND / kg. Normally, customers buy less than 2-3kg, buy more 4-5kg to freeze to eat gradually ”, she said. Women who buy them often process dishes such as: fried sea mushrooms with basil, grilled sea mushrooms, sea mushrooms, or used to make salads as a drink for their husbands or for guests. However, sea mushrooms should only be refrigerated for 3-4 days to ensure freshness and retain nutrients. Ideally, no matter how much you eat, you can buy it, Ms. Duong said. Many people enjoy this sea mushroom dish One day, a small trader can sell weights of sea mushrooms Mr. Tran Van Binh – a clue selling sea mushrooms in Khanh Hoa – explained, the name of sea mushrooms has existed since ancient times, only one type of seafood is very familiar in the sea, not a mushroom as many people mistakenly think. Mushrooms are harvested naturally, available all year round, so the source is quite plentiful. However, when the sea is rough, stormy and stormy, the exploitation is difficult, so the goods will not be able to return. After being caught, the sea mushrooms are preliminarily processed and then frozen and transported to other provinces, thus ensuring their freshness. Anh Binh is selling this type of seafood for 185,000 VND / kg. When she first heard about sea mushrooms, Mrs. Le Thi Lan Anh from Duy Tan (Cau Giay, Hanoi) was quite curious. At first, she thought it was a common edible mushroom growing in the sea, but when she knew it was seafood, even a specialty of the sea, she immediately bought 2kg to cook. She made stir-fried sea mushrooms with basil, chili, and garlic, according to the seller, and was crunchy, fragrant and strange. Her whole family ate all but still craved. “I researched and found that sea mushrooms contain many healthy nutrients,” she said. On culinary groups, women also compete to show off grilled, fried or salad dishes, … from sea mushrooms. People also share the way to cook and cook this mushroom for the best, and warn those with seafood allergies to be careful before eating mushrooms.

Lady Hollywwood excitedly posted the pictures of the mini-villa right in the garden Sophisticated interior inside The two-storey villa costs up to 350 thousand USD, including full amenities like a normal house. Paris Hilton features air conditioning, chandeliers, sofas, blankets and wooden stairs for pets. The interior is pink – the favorite color of the maiden is Hilton. Villa with hundreds of thousands of dollars is located in the middle of the garden, overlooking the lake Paris Hilton and her “pet” This is not the first time a 40-year-old star has shown her chi tolerance. She even stunned when she bought a thousand-dollar Hermes bag for her puppy named Diamond. The Parisian puppies always appear splendid and luxurious because they can wear outfits and accessories from the world’s top fashion houses. Paris Hilton brought her dog to the event Paris Hilton’s full name is Paris Whitney Hilton, and is an American reality show star, businessman, model, and singer. She is the great-grandson of Conrad Hilton, the founder of the famous Hilton hotel group. With a rich background, she is famous for luxury games, brand names and a rich love history.