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When it comes to supporting this powerful weight loss exercise with a flat plate, it seems that people are lying on their arms, elbows and toes to support the whole body. In fact, the real core strength of flat plate support is in the abdomen. In other words, the flat support tests the strength of the abdominal muscles, but the strength of the abdominal muscles cannot reach it. It is normal to do this for 10 seconds. What do you need to do to achieve the effect of persisting for 60 minutes? It is not enough to increase the time for practicing flat support each time. We need to exercise our muscles step by step. Slowly walk out of the comfort zone, for example, practice leg strength today, arm strength tomorrow, abdominal strength the day after tomorrow, and comprehensive strength of various parts of the body the day after tomorrow. Let the body adapt to this process bit by bit, slowly approach 60 minutes, and finally reach the goal. Walking out of the comfort zone is like your own challenge. The degree of challenge should not be too great. It is easy to get hurt and hinder your progress.查理（拉兹·阿隆索 Laz Alonso 饰）和雷（多米尼克·隆巴多兹 Domenick Lombardozzi 饰）是两名经验十分丰富的法警，面对越来越多的越狱事件，他们深深感到变革的必要，对于他们来说，能够成功追捕罪犯的最佳人选并不是警察，而是罪犯本身。有趣的是，偶尔会有人接受多个信仰在心**存，吸纳各个方面的精髓，用宗教坚定自己的内心，用儒道为人处世，再用孙子兵法去战胜敌人。马晓慧遭到了晴天霹雳：一年前信誓旦旦地说要和她结婚的同居男友张小光突然反悔，说她只不过是一个帮他带孩子做家务的保姆！两年前，年轻单纯的马晓慧从外省小镇来到这个城市，认识了在酒吧吹萨克斯管的张小光。张小光其实是一个风流成性的男人，在甩掉马晓慧的同时，又有了新欢咪咪。马晓慧无家可归了，而她的父亲魏老根却兴致勃勃赶来参加女儿的婚礼。马晓慧只好把一切瞒着老父，为了生计，不得不真的走进了保姆公司的大门。她来到了退休职工杨阿秀家当起了钟点工，而在保姆公司遇到的女青年陶燕子和中年妇女赵大妈，来到了医院院长秦可天家里当保姆。杨阿秀是一个十分挑剔的人，尽管马晓慧勤劳善良，但还是被她横加指责，受尽委屈。陶燕子做保姆，一方面供养哥哥读大学，一方面也在寻找多年前救助她家的一个恩人。她暗恋上了秦院长。赵大妈是一个有经验的老保姆，为人本份，却受到陶的排挤。本片以主人公关大军的生活经历为主线，讲述了几个平凡的小人物之间充满感动和励志的故事。曾经的省拳击冠军关大军在离开拳台后经营着一家烧烤店，虽然曾遭到误解与坎坷，但他始终不放弃对美好生活的追求，不仅帮助了生活困窘的女青年何丽瑜，还在亲人与好友的共同帮助下，洗刷了自己的不白之冤，继续着平凡又幸福的日子。111. X.X.2"Blossoms": A phenomenon that sometimes surprises family members in the last few days before death. When a person is close to death, he may be suddenly injected like a stream of energy and some magical changes may occur. For example, you will suddenly get up from bed, chat with your relatives, and suddenly eat food after losing your appetite for a period of time.