Shuttlecock (毽子) kicking is a traditional popular folk game, 【小题1】 (date) as far back as the Han Dynasty.The fun game gained popularity during the Tang Dynasty, when 【小题2】 (store) specializing in the shuttlecock business appeared. In the Qing Dynasty, shuttlecock kicking reached its peak in terms of both making techniques and kicking skills.

To make a feather shuttlecock, a piece of cloth wrapped around a coin 【小题3】 (need). Through the coin hole you can stick some feathers, 【小题4】 function is to delay the rising and falling of the shuttlecock.

There 【小题5】 (be) a great number of variations in styles and methods of kicking. With one leg fixed on the ground, the shuttlecock is kicked by the inner ankle of 【小题6】 other. Some other styles include kicking the shuttlecock backwards and forwards between two people. Those who advance to a high level of mastery can perform some actions that are 【小题7】 (fair) wonderful. The challenge of the increasingly difficult levels of shuttlecock kicking has made it a popular and timeless game among Chinese children.

Playing with shuttlecocks is 【小题8】 (benefit) to health. When people are kicking shuttlecocks, various parts of the body need to work together, which enhances balance capabilities and physical flexibility and helps them strengthen their legs. Besides, shuttlecock kicking is convenient 【小题9】 (play). It can be practiced just about anywhere and anytime.

Since the establishment of the Chinese Shuttlecock Kicking Association in 1987, the national shuttlecock kicking tournament has been held annually, appealing 【小题10】 people of all ages.

The dangers of sitting all day are obvious. Researchers have shown that remaining sitting for extended periods of time, like at your 9-to-5 desk job, 【小题1】 do harm to your health. Although exercise is a big part of reducing the harmful effects of sitting, it was unclear how many gym periods were needed 【小题2】 (help) until now.

A new study, 【小题3】 (publish) in The Lancet, shows the ideal formula for reducing the negative effects of a sedentary(久坐的) job. Instead of a fixed number of hours spent exercising, the ratio (比率) depends on how much you sit: people 【小题4】 work a typical eight-hour day should spend at least one hour each day moving. If you sit six hours a day, you should spend half an hour exercising. The research also gives the indication 【小题5】 the exercise doesn’t have to be all once or too strict. It can be spread throughout the day and be as simple as walking.

The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States and Australia. 【小题6】 (use) previous data, the researchers examined data, from 16 published studies and used it to determine how much exercise 【小题7】(require) to compensate for sitting. Their recommended daily exercise goal is 【小题8】 (high) than previous advice but not necessarily less achievable, so long as it can be completed throughout the day.

【小题9】(fit) in an hour of exercise a day sounds especially discouraging if you have a desk job, but there are plenty of exercises you can complete before and after work. 【小题10】 it means taking a 10-minute walk during lunch, your body will thank you in the long run.

Regular exercise does wonders for people’s physical and mental health. It can increase the 【小题1】 (efficient) of your heart and lungs. It tends 【小题2】 (improve) your immune systems. Moreover, it helps you reduce stress and negative feelings. When planning an exercise routine, it is wise of you to consider first 【小题3】 you’d like to improve, such as muscle strength or 【小题4】 (柔韧性). Then choose activities you enjoy and stick with them. However, that’s not enough. You should eat right and prevent 【小题5】 (injure). Eat foods 【小题6】 (contain) carbohydrates (碳水化合物) to keep up your energy. But don’t eat 【小题7】 (immediate) after exercise. You should drink throughout exercise to make up 【小题8】 water lost to sweat. Last but not least, 【小题9】 (wear) proper clothes and 【小题10】 (装备) is necessary for exercise.