Plogging 【小题1】 (refer) to the act of picking up trash while jogging. Ploggers collect trash, such as plastic bottles, waste paper and cans from parks, beaches, and other outdoor areas when they exercise.

The 【小题2】 (found) of plogging was Erik Ahlstrom. He used to live in a small town, but later he moved to Stockholm, 【小题3】 capital city of Sweden. He could hardly believe 【小题4】 he saw there—garbage filled every corner of the city. So, he decided to do something 【小题5】 (change) the situation. Every time he went jogging, he would invite some friends to pick up trash with him. This gradually became a habit and inspired more and more people to join in the activity. Some famous sports brands even began to provide 【小题6】 (run) shoes for plogging enthusiasts (爱好者). Since then, plogging 【小题7】 (become) increasingly popular around the world.

Now, plogging is widely recognized as an 【小题8】 (effect) and eco-friendly way to keep healthy and contribute to the environment. Whether you are a fitness enthusiast 【小题9】 simply want to do your part to protect the environment, plogging will be a great choice. So, why not give it a try? You might find a new way to stay connected to nature and make the Earth a 【小题10】 (good) place to live on.

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Tai Chi is definitely part of the life in Handan. Early morning walks are 【小题1】 (reward) with high quality Yang Tai Chi being performed all over the place.

Each morning on one of Handan’s main 【小题2】 (square), only a few minutes’ walk from the Jinan Hotel, large groups of Tai Chi practitioners gather 【小题3】 (study) with a variety of teachers. The quality of the Tai Chi is really good. Across the road is the main park of Handan, with 【小题4】 (it) rebuilt historic buildings from the Warring Period. The park is great to wander through.

Again there are people everywhere 【小题5】 (perform) Tai Chi in the mornings, big groups around teachers, and individuals 【小题6】 (elegant) practicing. The quality often looked very high, and as people walked past, I’d note their posture (姿势) and stride (步态) and wonder 【小题7】 made them so good at Tai Chi.

A seven-yuan taxi ride can get you to any of 【小题8】 other parks, all of which seem to be well used in the mornings. In another park, I 【小题9】 (spot) a group of women practicing sword forms and they were beautiful to watch. There was also a smaller group of people on a wooden platform next 【小题10】 a lake, and their Tai Chi was more elegant against the clear water.

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.