Square dancing is a well-known recreational group activity in China. It 【小题1】 (start) to gain popularity in the mid-1990s when groups gathered at squares, parks, and other open spaces 【小题2】 (dance) in the mornings and evenings. Most of these 【小题3】 (individual) are senior citizens in search of new friends and activities to keep themselves 【小题4】 (occupy). It’s about more than just dancing; it’s a way about meeting new friends and sharing their life stories, 【小题5】 benefits them both mentally and physically.

Ahead of the Beijing 2008 Olympic Games, when authorities launched the 【小题6】 (promote) of national fitness activities, square dancing became 【小题7】 (popular) than before. According to official statistics, there are presently over 120 million Chinese who regularly take part in this activity across the nation’s squares. And most participants are content 【小题8】 their current living conditions.

【小题9】, loud music played during square dancing was considered as terrible noises. In recent years, national standards and regulations 【小题10】 (introduce) to make the exercising more public-friendly and further ensure its sound development.

Please start each workout with a warm-up and end with a cool-down. The 【小题1】 (begin) is the warm-up — getting your body ready for exercise, the middle is the actual exercise, and the end is the cool-down — returning your body to a(n) 【小题2】 (relax) state.

During a workout, we can all go from zero to hero and push hard. The goal of a warm-up is to increase your body temperature and warm up your muscles, 【小题3】 improves muscle flexibility (灵活性) and makes exercises much easier to complete. A warm-up also helps blood flow to your muscles to provide them 【小题4】 more oxygen (氧气) so that they don’t get tired. A warm-up period of 10-20 minutes will make you more prepared for what comes next, thus reducing the risk of getting 【小题5】 (hurt).

The cool-down after your workout aims 【小题6】 (bring) your heart rate and blood pressure down to the level it was before exercising. During your workout, your heart rate is 【小题7】 (high) than before exercising, so 【小题8】 is important to ease it back down after the completion of exercises. Cooling down also helps to change your blood flow 【小题9】 (slow) and is quite important for people who do physically demanding sports, such as long-distance running. So during the last 10 minutes, the speed of your exercise should 【小题10】 (reduce). For example, if you’re jogging, reduce your pace to a brisk (轻快的) walk for the last 10 minutes.

Maze Fist, also known as Mi Zhong Quan, is a traditional martial art from China. It 【小题1】 (know) for its clever footwork and advanced techniques.

Maze Fist masters use complex footwork 【小题2】 involves constantly changing directions and angles, 【小题3】 (make) it hard for opponents to predict and attack. They are also skilled at tricking opponents with tricky movements and mis-directions. Besides its 【小题4】 (effective) in fighting, Maze Fist also focuses on developing the mind and body. In fact, apart 【小题5】 improving physical strength, endurance and coordination, Maze Fist trainers also build discipline and concentration when practising.

Deeply 【小题6】 (root) in Chinese culture and history, Maze Fist represents Chinese martial arts’ wisdom and philosophy, emphasizing the balance between body and mind. Practicing Maze Fist leads to personal growth and self-improvement. 【小题7】 (master) Maze Fist, one needs dedication and continuous practice. It not only provides just a means to defend oneself but also 【小题8】 (promote) one’s self-discipline, respect, and humility. And it offers both 【小题9】 (practice) self-defense skills and a path to personal growth. All in all, 【小题10】 you are interested in martial arts or want an all-round approach to well-being, Maze Fist ensures you a rewarding experience.