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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.影片讲述了报名参加西部志愿计划的彭光亮，带着为建设西部尽一份力的壮志，踏上了通往新疆塔什库尔干的旅程。他的本意是运用专业所学开发旅游业，却被老一代扶贫干部杨信达带到了世界屋脊——帕米尔高原上不通路、不通网、村子里的小孩子们去上学需耗时多天并翻越悬崖峭壁的皮乐村。这个小村偏僻且穷困，生活着中国唯一的白种人民族：塔吉克族，而他的工作任务是让这个落后小村成为高原绝境中的一颗熠熠明珠。面对荒凉而严酷的自然环境，彭光亮开始了一段绝不荒凉、甚至是波澜壮阔的人生。影片通过讲述彭光亮与杨信达这一少一老、一谐一正、有着不同人生观和价值观的两代扶贫干部在最基层的平凡岗位上为村人的行路、用水、下一代受教育等最切实的问题踏实操劳、扎根奉献的故事，展现了勤劳善良的塔吉克族人民对美好幸福生活的追求与向往，也展现了新一代扶贫人质朴却真诚、平凡中有坚守的奔腾人生。小葱害怕了，头皮发麻起来：哥，这些乌龟被啥东西吃了？板栗用木棒在洞内仔细捣腾了一遍，方才跳过小溪这边，对小葱摇头道：洞里堆了许多乌龟壳，还有一些花生壳。Public class Source {你要记得带些好东西回来安慰我……她躲了半天，好容易平复心绪。郑氏将小闺女拉到身边，小声问道：你心里觉得他怎么样？香荽撅着嘴道：那要瞧他今后的作为了。