China Shenhua (601088): Coal & Electricity Integration Long Continues High Percentage and High Dividend

China Shenhua (601088): Coal & Electricity Integration Long Continues High Percentage and High Dividend

Key points of investment: The company announced its 2018 annual report and realized operating income of 2641.

10,000 yuan, an increase of 6 in ten years.

2%; net profit 438.

67 ppm, 10-year average2.

6%; basic 杭州桑拿 income 2.

21 yuan.

Dividend plan: 10 out of 8.

8 yuan.

Ping An view: coal production, price stability: commercial coal output reached 2.

96.6 billion tons, an increase of 0 in ten years.

At 4%, Shendong Mining Area and Shenbao Mining Area maintained stable and increased production.

In terms of price, the average sales price is 429 yuan / ton (excluding tax), which increases by 0 every year.

9%.

The coal long-term association ratio reached 82%.

In 19th’s Boris Hiller, the Harwusu coal mine will return to normal, and the Nortel Shengli open-pit mine will increase its production capacity by 800 pieces.

Electricity installed capacity, utilization hours increased significantly: preliminary completion of electricity generation 2853.

200 million kWh, an increase of 8 in ten years.

5%; 2675 total electricity sales completed.

900 million kWh, an increase of 8 in ten years.

7%.

The total installed capacity reached 6,184.

90,000 kilowatts, an increase of 6 in ten years.

9%, of which the total installed capacity of coal-fired generating units is 5,999.

40,000 kilowatts.

The average utilization hours of coal-fired generating units is 4,877 hours, which was 516 hours higher than the national average.

Capacity and capacity have steadily increased: the turnover of its own railway transportation reached 283.9 billion ton-kilometres, surpassing growth by 4%.

0%; sales of coal in the port reached 2.

700 million tons, an annual increase of 4.

6%; expected freight volume1.

4.0 billion tons, an annual increase of 11.

4%.

From the perspective of operating income, railway, port and operating business revenues increased respectively.

2%, 7.

1% and 25.

9%.

According to the report baseline, the Hebei section of the newly-built Huangda Railway has been determined, and a special line for the Zhugata Coal Consolidation Station (capacity of 1,000 tons / year) of the Shenshuo Railway was opened.

The company’s radiating capacity for rail transportation has been further improved.

The amount of coal chemical industry has stabilized and the price has risen: the company has gradually expanded its sales 61.13 products are released for the first time, which decreases by 3 every year.

49%.

The price is affected by oil prices. Polypropylene has increased by 14% in ten years, and polyethylene has increased by 0%.

9%.

The cost of raw materials remained stable with a gross profit margin of 24.

9%, an increase of 4 over the previous year.

3 units.

Dividend payout ratio 39.

9%, dividend yield 4.

16%: The company intends to pay 0.

88 yuan / share (including tax), a total of 175.

30,000 yuan (including tax), accounting for 39% of net profit attributable to the mother.

9%, pre-estimated on March 23, divided by expenditure 4.

16%.

Investment suggestion: The task of reducing coal production capacity is basically completed, and the integration of coal and electricity + the long-term association is conducive to maintaining stable performance.

In 19 years, coal production capacity was restored, the increase in installed power capacity, the transportation sector continued to grow, and the chemical business remained stable.

Considering that the coal price will return to the green range, the future coal price may be slightly lower than 18 years, and the company’s EPS is expected to be 2 in 2019-2021.

32 yuan, 2.

38 yuan, 2.

44 yuan (previous forecast was 2 for 2019-2020).

47 yuan, 2.

52 yuan), the corresponding PE is 9 respectively.

1, 8.

9, 8.

7 times, maintain the company’s “recommended” rating.

Risk reminders: 1. The rapid development of new energy sources and the decline in economic growth affect the demand for coal and electricity; 2. The state may increase nuclear production, and if the increase is too high, it may cause supply to exceed demand, and the decline in coal prices will affect the company’s performance; 3. Inner Mongolia environmental protection inspection impacts on large open-pit mines such as Baorixile Open-pit Mine and Harwusu, resulting in a decline in self-produced coal production and a decline in operating income of the coal sector business, which has a certain impact on the company’s performance; 4. Inner Mongolia, Shaanxi, etc.Occurrence of safety accidents in the area, frequent safety inspections may affect the company’s production.

Resumption on January 14: New market highs retreat and digestion of main funds to attack 7 shares

Resumption on January 14: New market highs retreat and digestion of main funds to attack 7 shares

For stocks, please read Jin Qilin analyst research report, authoritative, professional, timely, and comprehensive, to help you tap potential potential opportunities!

  Sina Finance News January 14 news, the two cities opened higher, the index shock weakened after the opening, and then maintained a narrow range of shocks, the disk, new energy vehicles, lithium battery sector rose.

The market closed earlier in the morning, and the broader market weakened again. The three major indexes turned green across the board.

The market rebounded slightly in the afternoon, the index turned red, environmental protection projects, and communications services sector rose.

In early trading, the index fell again. In general, the stocks of the two cities fell more or less, the market as a whole was general, and the effect of making money declined.

The final close, the Shanghai stock index was 3106.

82 points, down 0.

28%; Shenzhen Component Index reported 10988.

77 points, down 0.

47%; Founding Index reported 1922.

56 points, down 0.

65%.

  From the surface of the disk, the metal cobalt, genetically modified, and environmental protection engineering sectors are at the forefront of the gains. Network slicing, WeChat applets, and the liquor sector are at the forefront of the declines.

  1. 662.2 billion funds competed for 20 shares: The main funds focused on 7 shares (list). Statistics show that the stock turnover of TOP20 exceeded 66.2 billion. According to the Sina Finance leve2 fund flow chart, 7 of these 20 stocksThe main capital inflows were shown, of which Tianqi Lithium and China Unicom’s main inflows exceeded US $ 500 million; Ping An of China’s main inflows exceeded US $ 200 million; Huayou Cobalt’s shareholder power inflows exceeded US $ 100 million; Longping Hi-Tech,Wuliangye, Huatian Technology’s main delivery net is less than 100 million yuan.

  Another 13 stocks showed the main net funds, of which ZTE’s main net re-net amount exceeded 1 billion; Guizhou Maotai’s main net replacement exceeded 400 million; Wingtech’s main force exceeded the net amount of over 300 million; CITIC Securities, Oriental Fortune’s main forceThe net amount exceeded 200 million; the main force of Dabei farmers exceeded the net amount by more than 100 million; Zhongke Shuguang, BOE A, BYD, Ganfeng Lithium, Ningde Times, Lixun Precision, and Huiding Technology reduced the net amount by less than 100 million.
  Second, the daily limit resumption: the index weakened throughout the day and consolidated the non-ferrous metal sector. The Shanghai and Shenzhen daily limit was 63 (covering new stocks and ST categories), the daily limit was 10, the stock was up 1,535, the flat was 227, and the stock was 2,090.

Today’s daily limit analysis name rises current price daily limit analysis open times N Tailin 43.

98% 26.

42 new shares 0 Mido Energy 10.

27% 2.

04 Fuel cell 0 Jebsen shares 10.

09% 4.

91 Ultra High Definition Video 0 Great Eastern 10.

09% 4.

91 Trust Concept 2 Grammy 10.

08% 5.

79 new energy vehicles 2 Xiuqiang shares 10.

07% 4.

81 Tesla 1 Oceanwide Holdings 10.

07% 5.

03 Finance 0 Lingnan Shares 10.

06% 6.

78 spin-off listing is expected 4 Yunnan Urban Investment 10.

06%北京spa会所 3.

39 real estate 0 days create fashion 10.

04% 10.

52 net red economy 9 Gauss Bell 10.

04% 14.8 performance increase 0 Annie shares 10.

04% 12.

5 Intellectual Property Protection 3 Jim 10.

03% 12.

62 Early Childhood Education 2 Set Thai shares 10.

03% 13.

17 results pre-increased 0 Tianqi shares 10.

02% 9.

33 new energy vehicles broadcast fashion 10 on the 3rd.

02% 10.

32 net red economy 0 Dow technology 10.

02% 16.

91 new energy vehicles 0 massive data 10.

02% 25.

48 big data 0 Weitang industry 10.

01% 23.

84 Tesla 0 and far gas 10.

01% 17.

14 new shares 0 radio and television measurement 10.

01% 37.

14 new shares 3 Fujian Cement 10.

01% 10.

55 cement 0 platinum new materials 10.

01% 97.

96 new shares 0 Xiangxin Technology 10.

01% 39.

8 new energy vehicles 2 Changsheng bearing 10.

00% 25.

07 Auto parts 1 Yitian 无锡桑拿网 shares 10.

00% 41.

13 new shares 0 Xiangxue Pharmaceutical 10.

00% 9.

24 flu 0 Yao Ji technology 10.

00% 36.

85 online game concept 1 Yanan Bikang 10.

00% 22.

99 new energy vehicles 0 Yuanda Holdings 10.

00% 8.

47 performance growth 0 Jingfang Technology 10.

00% 60.17 chip concept 0 China Media 10.

00% 17.

05 Ultra HD video 4 Jihong shares 10.

00% 32.

13 Blockchain 3 Xinhuanet 10.

00% 29.

38 Culture Media 0 Invic 10.

00% 23 new energy vehicles 1 Shanghai washing PA 10.

00% 22.

12 Sewage treatment 1 Langzhong shares 9.

99% 12.

44 lithium battery 0 Yongan line 9.

99% 21.

69 results pre-increased 0 Yahua Group 9.

99% 10.

57 lithium battery 2 Zhongwei Electronics 9.

99% 9.

8 Huawei Concepts 0 Guiguang Network 9.

99% 9.

36 Ultra HD Video 9 Jiejie Microelectronics 9.

99% 34.

36 chip concept 1 Jiachuang Video 9.

99% 7.

93 Virtual Reality 4 Qiaoyin Environmental Protection 9.

99% 14.

65 new shares 0 Wing Chong Smart 9.

98% 14.

1 Artificial Intelligence 0 Long Yun Shares 9.

98% 21.

16 Net Red Economy 1 Purple Sky Technology 9.

98% 18.

74–5 Shutai God 9.

97% 13.

01 Biomedical 3 Zangger Holdings 9.

97% 8.

16 New Energy Vehicles 4 and Crystal Technology 9.

97% 6.

84 share 0 Botian environment 9.

97% 9.

93 environmental protection 0 number source technology 9.96% 9.

05 Ultra HD Video 0 Haoyun Technology 9.

96% 9.

94Huawei Concept 5Leading Environmental Protection9.

95% 8.

4 Environmental protection 1 Jiu’an Medical 9.

94% 5.

64 results pre-increased 1 * ST profit source 5.

13% 2.

05ST plate 3 * ST Leopard 5.

00% 5.

46ST plate 1 * ST Yushun 4.

97% 10.

14ST plate 2ST Yaxing 4.

97% 4.

86ST plate 0 * ST Zhongfu 4.

96% 2.

33ST plate 1 * ST mid pile 4.

88% 1.

72ST plate 0ST Tianrun 4.

85% 2.

38ST plate 7 attractions plate: 1, communication services Xinhua, Guiguang Network daily limit, Tianwei video, radio and television network, Hubei Radio and TV, Guangxi Radio and TV and other follow up.

  2. Super clear video Jebsen shares, Zhongwei Electronics daily limit in the afternoon, Gauss Bell (rights), CCTV, Digital Source Technology closed in early trading.

  According to the news, in 2020, the Spring Festival Gala of the Central Radio and Television Station will conduct the first rehearsal today. This year’s Spring Festival Gala will technically use 5G, 4K, 8K, AI to promote it.

  Third, the top ten blogs look at the market: God-given opportunity 3100 points boldly plunge into the bottom of the sea lighthouse: digging pits and trapping for the red envelope market purely from the analysis of technical indicators, the MACD indicator on the Shanghai stock market daily chart shortens the red bar, showing the stock index reboundThere is a cumulative increase in the risk of the corresponding level fall adjustment; the 233-week moving average (3082 points) has become a downward trend, which has a downward reaction on the stock index closing this week; the phenomenon of deviation in volume and price is not conducive to the continuous rise of the stock index.

  Guo Yiming: From the perspective of the gradual closing market, the closing market is gradually pressing, and investors are advised to be prepared to continue to reduce their holdings on rallies.

Of course, you don’t have to worry too much about the index. After all, there is support here and there is participation. The overall upward momentum remains.

The activists can also play individual stock games appropriately, while the prudent ones can just keep their positions on the sidelines.

  Stock market situation: There may be a strong shock position and the market remains unchanged. As long as the market volume exceeds 3162 points, 3288 points will become a bullshit.

Last year’s high beckoned, everything was for a better break.

Before 3300 points, all stress levels are psychological and will not have a substantial impact on the trend.

  Naughty Tianzun: The market’s new highs have retreated to maintain the digestion pattern. Because the major market indexes have declined slightly, the overall market has adjusted the digestion pattern. The two cities have slightly more stocks, but the advantages are not obvious. In contrast, the two cities have led the stocks and the daily limit stocks, Still has obvious advantages!

This is a reasonable rhythm for the digestion of the market after the new high, so investors do n’t want to be crowded. How can those daily structures be so dangerous? They have been rerouted from 2857 points to today ‘s highest 3127 points. Have they been right?

Weiming Environmental (603568) 2019 Third Quarterly Report Review: Replenishment Orders Exceed Expectations to Continue Strong Growth

Weiming Environmental (603568) 2019 Third Quarterly Report Review: Replenishment Orders Exceed Expectations to Continue Strong Growth

Revenue grows 31 per year.

43%, net profit attributable to mothers increased by 29.
.

05%, performance in line with expectations in the first half of 2019 the company achieved revenue of 15.

3.8 billion, an annual increase of 31.

43%; net profit attributable to mother 7.

4.5 billion, an annual increase of 29.

05%; realized non-net profit attributable to mother 7.

2.8 billion, an annual increase of 28.

20%.

The increase in revenue was mainly due to the revenue from formal operations of Haibin Company, Yucang Company, Wuyi Company, Jieshou Company, Wannian Company, Jiashan Phase II in 2019, and increased equipment sales and technical services.

Waste incineration: supplementary orders exceeded expectations, and the company has won bids for Anfu projects (500 tons / day), Ningjin projects (2,000 tons / day, including 1,000 tons / day in the first phase), and Chengjiang project.(300 tons / day), Jiahe project (total 1200 tons / day, 600 tons / day in the first phase), Fujin project (total 800 tons / day, 300 tons / day in the first phase), Mengyin project (500 tons/ Day) day).

In addition to the 4,300 tons / day winning bid in the first half of the year, the company added 9,600 tons / day of waste incineration power generation projects this year. The volume of new orders in the third quarter has exceeded the first half.

Regardless of the volume of projects in operation or the volume of supplementary orders, the company’s waste incineration power generation business maintained a strong momentum of development.

Sanitation clearance and equipment sales business: Accelerate and take shape. Sanitation clearance: in the third quarter, the company has won bids for urban management service projects in the high-rise area of Meishan Tianfu New District, Pengzhou’s second domestic waste compression transfer station PPP project, Wenzhou LuchengThe market-oriented PPP project for urban domestic garbage transfer operations, the Xianyan street garbage transfer station project in Ouhai District, the Chashan street garbage transfer station project in Ouhai District, and the Jingshan street garbage transfer station project in Ouhai District have successfully 杭州夜网论坛 expanded the market.

At the same time, on the basis of satisfying the supply of equipment for the project in hand, the company gradually utilizes spare capacity to expand external sales.

Financial analysis: The asset-liability ratio has improved significantly, and the cost control ability has improved. The gross profit margin in the first three quarters was 62.

02%, an increase of 2 every year.

58 points.

Asset and liability accounting 39.

76%, a decrease of 7 per year.

78pct, a significant improvement over the previous year.

Net cash flow from operating activities was 3.

92 ppm, a ten-year increase of 14.

62%, mainly due to the successive commissioning of new projects, providing stable cash flow support.

During the period, the expense ratio was relatively stable, and the cost control ability was 西安耍耍网 outstanding.

Risk Warning: Benefits of Garbage Subsidy.

Investment suggestion: The five major sectors will develop synergistically, and refined operations create high growth barriers. The company’s net profit for 2019-2012 is expected to be 9.

01 billion, 10.

9.6 billion, 13.

65 ppm, corresponding to an estimate of 23, 19, 15 times. Maintain “Buy” rating.

Shiji Information (002153): Gained positive evaluation from high-end chain customers to promote the in-depth advantages of overseas cloud products

Shiji Information (002153): Gained positive evaluation from high-end chain customers to promote the in-depth advantages of overseas cloud products
Minor Hotel is an international high-end hotel.(1) Minor Hotel is headquartered in Bangkok, Thailand, with 520 hotels, covering 52 countries in the Asia-Pacific Middle East and a total of 85,000 employees; (2) Minor Hotel includes NH Hotels, NH Collection, Marriott Hotels & Resorts and other chain brands.  The cooperation between the two parties is mainly Review Pro products, and the effect has been recognized by customers.(1) ReviewPro has been deployed at Minor Hotel since December 2016, and it has been nearly 3 years; (2) Through Review Pro, Minor Group affiliated hotels have achieved an increase of 14% in NPS (net recommendation) and a GRI increase of 1.3%, the Secretary-General ‘s response time increased by 30%, etc .; (3) The management team of Minor Hotel includes Marcus Christiansen, Director of Operations, and Thomas B., Vice President of Operations Management, Asia Pacific. Meier et al. Spoke highly of the company.  We believe that the success of ReviewPro reflects the in-depth advantages of Shiji products, and the possibility of cross-selling in the future.(1) The democratic market mainly focuses on the implementation of the company’s POS and PMS, and has reduced attention to big data products; (2) The success of the release of ReviewPro reflects its product and service capabilities, and the case of Minor Hotel reflects the actuality of its productsUtility and value; (3) Minor Hotel ‘s operating director has stated clearly that he will continue to deepen cooperation with the company in the future. We expect that through 夜来香体验网 the success of ReviewPro, other products of the company are expected to continue to enter Minor Hotel; (4) If a similar cross-selling model is successfulWe believe that a certain network effect will be formed to accelerate the implementation of Shiji’s overseas cloud products.  Estimates suggest that we keep our earnings forecasts unchanged.The current corresponding P / E of 2019 / 2020e is 90x / 75x.According to the SOTP model, we maintain the company’s target price of 49 yuan, and the P / E corresponding to 2019 / 2020e is 102x / 86x, which corresponds to the current total of 13%.Maintain Outperform rating.  Risks The progress of overseas cloud is less than expected; systematic estimates.

New World (000997) Annual Report 2018 Review: High-speed Growth in Payment Operations and Value-added Services

New World (000997) Annual Report 2018 Review: High-speed Growth in Payment Operations and Value-added Services

This report reads: The company’s payment operations and value-added services have grown rapidly, and the merchant operating platform ecosystem has gradually improved, opening up market space for the company’s merchant value-added services.

南京夜网 Investment Highlights: Maintain “Overweight” rating and raise TP to 25.

2 yuan.

In 2018, excluding real estate, the company realized revenue of 5.8 billion yuan, an increase of 43% year-on-year; and achieved a net profit of 5.

80,000 yuan, an increase of 26% in ten years; net profit in the first quarter of 20192.

4.8 billion, an increase of 27 in ten years.

6%, in line with market expectations.

Due to the rapid decline of the real estate business, the company’s eps is reduced to 0 in 2019-2021.

72 (-0.

14) / 0.

92 (-0.

24) / 1.

15 yuan, giving the industry an average of 35 times PE in 2019, raising the target price to 25.

2 yuan, maintaining the overweight level.

The rapid growth of payment operations and value-added services.

In 2018, the company’s merchant operations and value-added services achieved revenues of 28 billion yuan, a 75% increase in decades, and the total transaction volume of payment services exceeded 1.

5 trillion yuan, an increase of about 88% over the same period; payment and literacy products realized revenue22.

5.2 billion, an increase of 19% over the same period; industry informatization realized revenue9.

5.6 billion, an annual increase of 32%.

With the concentration of the payment industry and the increase in corporate rates, we expect the payment operation business to maintain rapid growth.

The construction of a merchant operating platform opens up the market space for value-added services.

The company has expanded its in-depth cooperation with various merchant SaaS service providers such as ERP, ISV, and marketing., 280 ISV partners opened in-depth business cooperation.

The construction of the company’s merchant operating platform is expected to increase merchant stickiness and drive the development of 四川耍耍网 value-added services.

The implementation of equity incentives helped development.

In 2018, the company completed equity incentives for core business lines. The target net profit for the 18-20 year assessment period was 25%, 55%, and 100% higher than that for 17 years.

The implementation of equity incentives is conducive to the development of the company’s core strategic business.

Risk reminders: 1) New business landing is less than expected; 2) Risk of policy changes.

How to practice meditation properly

How to practice meditation properly

“Yoga” has become a buzzword in today’s world.

The literal meaning of the word yoga is the unity of mind and heart, moving towards the cognition of the world and the tracing of our own origins, and strive to concentrate our thoughts.

This is the highest state.

  Meditation is the most effective way of the eight branches method.

Perseverance and perseverance are two big factors that help meditation.

Now that the question has surfaced, what methods can certain people use to properly implement and practice meditation?

How can this be done correctly?

Just as each yoga movement is done one by one, the steps of each meditation are constantly changing.

Doing meditation early in the morning and early is considered the best and most effective time period.

Meditation can be done at any time of the day.

  The most difficult problem of meditation is how to stabilize one’s mood.

The state of mind during meditation is often hampered by the chaos and irritability of reality.

Needless to say, people’s minds are very good at whimsical and irritating. This is especially true in the benefits of meditation.

As long as this is clear, meditation will become a simple and natural enjoyment.

  Another way to control your own mood is voice meditation.

Devote yourself to speech meditation.

  The yoga practitioner’s own experience can bring you confidence in reorganization, and it will tell you that voice meditation is the most effective method of meditation.

There are many ways of meditation, and the purpose is only one, that is, concentration of ideas.

When we concentrate all our thoughts, we become rescued from the fence and release ourselves to a state without any desire.

This is the highest state of meditation.

Six ways to drink milk like taking poison!

Six ways to drink milk like taking poison!

1. The thicker the milk, the better. Some people think that the thicker the milk, the more nutrients your body gets. This is unscientific.

The so-called over-concentrated milk refers to adding more milk powder and less water to the milk, so that the concentration of milk exceeds the normal ratio standard.

Some people are afraid that the fresh milk is too light, so they add milk powder.

If infants and young children often eat thick milk, it will cause diarrhea, constipation, loss of appetite, and even refusal to eat, which will cause acute hemorrhagic enteritis.

This is because infants and young children’s organs are delicate and cannot bear the heavy burden and pressure.

2, milk + chocolate Some people think that since milk is a high protein food, chocolate is an energy food, while eating must have a large weight.

But in fact, it’s not.

Liquid milk with chocolate. Calcium in the milk slightly reacts with the oxalic acid in the chocolate to produce “calcium oxalate”.

Therefore, calcium, which has nutritional value, has become a harmful substance to the human body, which leads to calcium deficiency, diarrhea, deterioration of children’s development, dry hair, easy fractures, and increased incidence of urinary stones.

3, milk + eggs experts pointed out that milk and eggs for breakfast is not scientific, protein is difficult to provide energy.

Now more than 9% of children eat only milk and eggs in the morning, and food is absent for breakfast for a long time.

Most parents think that this breakfast is in line with international standards, but they do not know that this is a very wrong concept.

Milk eggs are good, but used in the wrong place.

After more than ten hours of energy consumption a night, the human body urgently needs to rely on rich breakfast to replenish energy, but milk and eggs can not provide enough energy.

4, milk + rice soup, porridge Some people think that this can complement nutrition.

Actually this method is not very scientific.

Milk contains vitamin A, while rice soup and porridge are mainly starch. They contain trace amounts of oxidase and will destroy vitamin A.

Children, especially infants and young children, if vitamin A intake is insufficient, infants and young children will have stunted growth and become frail and sick.

Therefore, they can be eaten separately even for nutritional supplements.

5. Milk + orange juice or lemon juice Some people suggest adding orange or lemon juice to milk. This seems to be a good way, but in fact, orange juice and lemon are high-fruit acids, and fruit acids encounter milkThe protein in the protein will denature the protein, thereby reducing the nutritional value of the protein.

6, milk + medicine Some people also think that using nutritious things to deliver medicines is definitely good, in fact, this is extremely wrong.

Milk can significantly affect the body’s rate of drug absorption, making the concentration of drugs in the blood significantly lower than those of the same continuous non-milk user.

Taking medicine with milk also makes it easy for the medicine to form a covering film, which causes mineral ions such as calcium and magnesium in the milk to chemically react with the medicine to produce non-metabolized substances, which not only reduces the efficacy of the medicine, but can also cause harm to the body.

Therefore, it is best not to drink milk for 1, 2 hours before and after taking the medicine.

Yoga: I have to exercise my cervical spine

Yoga: I have to exercise my cervical spine

Facing cervical spondylosis Speaking of cervical spondylosis, according to last year’s survey data, there are 26.

8% of white-collar workers suffer from this problem.

Seated life is obese and the waist muscles have been tense for a long time because of lack of exercise, lack of elasticity of bones, ligaments, joints, stiffness of the body, degraded functions, hidden dangers of diseases are emerging, and endanger the overall health of the body.

  Take a look at the core of the body, the spine, and it will suffer the most.

The spine at the center of the back is not very straight. It has four physiological curvatures: cervical curvature, thoracic curvature, lumbar curvature, and sacral curvature. These four curvatures can help reduce disc movement.Shock to the brain.

Seated life poses a great threat to these physiological bends.

  The cervical spine is composed of 7 cervical vertebrae, 6 intervertebral discs and associated ligaments.

In order to support the skull, it must have strong support and strong muscles; in order to adapt to the visual, auditory, and olfactory stimulus responses, a larger volume is needed to maintain coordination and balance between the body and the head.

Cervical rigidity caused by seated life, and cervical disc herniation become the biggest obstacle to these functions.

  Whether you have cervical spondylosis Due to the complicated structure of this position of the cervical spine, the compression or strain of the cervical spine is easily reflected as different symptoms.

Some people feel dizzy, some have numbness in their arms, some have pain in their hips, some have stomach pain, chest tightness, shortness of breath, or cause severe sore throat.

When looking for the cause, avoid “headaches and foot pains,” and look for the root cause of the disease. Pay attention to cervical spondylosis being misdiagnosed.

  In the past two years, the concept of cervical spondylosis has become more comprehensive. Complications of the cervical spine and the surrounding soft tissue are collectively referred to as cervical spondylosis.

The doctor will make a diagnosis through the clinical medical characterization of cervical spondylosis and medical perspective images.

Therefore, the doctor should ask for medicine at a distance hospital or clinic.

  Exercise replaces everything Exercise is the best way to treat cervical spondylosis.

From an anatomical point of view, the muscle groups of the whole body are almost radial and are closely related to the cervical vertebra. Any exercise is a coordinated and balanced exercise of the whole body, so the cervical spine will be exercised.

In the case of preventing sports injuries, it is very beneficial to appropriately increase the frequency and intensity of exercise.

  It must be reminded that patients with cervical spondylosis are forbidden to close their eyes and perform large alignment and cross movements to prevent the symptoms of headache, syncope, pain in the shoulders and arms, and numbness of the fingers caused by compression of the vertebral arteries and nerves.

  1. With ostrich legs separated by shoulder width, lean down, put your hands under the soles of your feet, let the palms communicate with them, raise your head when you inhale, and slowly relax when you exhale.

This posture can improve cervical spine fatigue, and can be done in conjunction with pug style.

  2. Fish-like lying down, arching the body when inhaling, supporting the head and head, forming a hole next to each other; knees fold back and crossing, palms closed or intersecting each other to hold the elbow joint.

Exhale slowly and relax, lying flat.

This action can place the stress points and extension points on the cervical spine, at the same time it is very helpful for lumbar spine health, and it can also eliminate the above wrinkles.

Beginners can straighten their legs, which is extremely reduced, and the exercise goals are more clear.

  3. Two actions of turtle-style breathing, in which the turtle with its head protruded from the shell.

With your knees open, your body sits upright, your calf slumped back to the base of your thighs; your upper body leans forward, your palms open, and when you inhale, your cervical spine is lifted and your chin is raised.

When exhaling, the lower jaw is close to the top, and the focus of the movement is decreasing.

Turtle type mainly exercises the complications of cervical spine, and it is also very helpful for shaping the neck line and eliminating double chin.

  4, cat fractured kneeling position, hands and knees as the gravity support point, when inhaling, lower forward, chin upwards, at the same time lift forward upwards, press down, and arms extendedStraight; while exhaling, arch the top so that your chin and chest are close.

The four-point cat fracture action can effectively exercise the muscles of the hips and abdomen, making the spine more flexible and reducing the complications.

Belly Dance Standard Costume Requirements

Belly Dance Standard Costume Requirements

The standard costume belly dance costume usually consists of three parts: a navel top, a chest belt with sequins, a low waist skirt or bloomers.

In addition, you can also match the yarn and corresponding accessories according to personal preferences. It should be noted that the color of the whole body must be coordinated up and down to have a sense of overallness.

  Show navel small tops 1.

It can be the style of a short-sleeved shirt worn by Indian women in sari, preferably short-sleeved or sleeveless, because dancing with long sleeves is too hot and uncomfortable.

  2.

Embroider beautiful colored sequins and colorful beads on an ordinary bra, but you must choose a strong bra, otherwise you will not be able to bear the weight of the beads when dancing, and the beads are scattered!

Nylon threads are used when sewing sequins and colored beads.

The sequins on the shoulder straps are best sewn with elastic threads so that you can dance more stretched when dancing.

  Sequin-encrusted chest belt: It embellishes the hip line and enhances the dynamic performance when dancing.

Made of sturdy material such as velvet, it can be V-shaped or wavy, with a long bead chain underneath.

The belt is usually located below the four fingers below the belly button and is attached to a low-waisted long skirt or bloomers.

  Low-waist long skirt or bloomers: Use light and transparent fabrics such as silk and soft ribbons to fall just below the navel and face upwards.

The skirt should be long so that it will look nice and fluttering.

The skirt can be divided into seven pieces, or just separated from the front, so that it can dance and is very sexy; the outer side of the bloomers can be split all the way to the feet, because the belt with a bead on the outside is hidden when dancing.It was fascinating by chance.

  Veil: The veil makes the dance more mysterious and a bit more exotic.

The veil is usually two meters long and one and a half meters wide. It is placed with transparent and light cloth. The veil can be decorated with sequins.

  Jewelry: Including rings, bracelets, necklaces, waist chains, anklets, etc. In short, reset more and let these clinking accessories hang on all parts of the body, as much as possible the whole person sway.

Understand fitness

Understand fitness

Many forward-thinking fitness professionals look for other forms of exercise that can perform coaxial movements to practice abdominal muscles.

This set of exercises is selected from the Pilates movements.

“Piraz” is a way for ballerinas to strengthen their strength.

It specializes in physical unity.

Practitioners need to focus on muscle sensation rather than just a few times.

Here are six exercises.

  1. “Hammock”-Spread a large bath towel on the mat and lie on your back.

Grasp the two corners of the towel with both hands, and wrap your head.

Bend your knees with your feet flat on the ground.

Inhale, lift your abdomen and lift your head and neck until your shoulders are off the ground.

Keep in this position and inhale while slowly stepping one leg straight, keeping your heel on the ground.

Exhale and retract your legs to the knees bent.

Switch to the other leg.

Note that the breathing sequence is correct, and the abdominal muscles are tightened inward each time you exhale.

  2. “Rotating Bird”-Lie on your back and bend your body.

Put your hands behind your head and close your abdomen.

Exhale while raising your head and shoulders, keeping your neck natural.

Inhale the tibia of the legs and separate them up and down into scissors.

The left leg is at 75 degrees to the ground and the right leg is at 45 degrees to the ground.

Keep this position, exhale in a half circle in the air to exchange up and down positions.

Inhale, retract your legs, repeat, and swap your left and right legs.

  3, supine leg flexion and extension-supine, knees body.

Arms stretched out to the side of the body to form a “ten”.

Close your abdomen and keep your shoulders touching the ground.

Inhale and close your knees to your chest.

Exhale, lift your legs forward and upward, while raising your head and shoulders, and try your best to extend your right hand toward the leg.

Inhale, bend your knees, exhale, and tighten your abdomen.

Change to the opposite side, 10 times on each side.

  4, the dancers turn around-the preparatory position is to support the ground with the right hand, sitting on the ground with his right leg bent on his knees.

The left leg flexed her knees with the fracture pointing upwards.

Lift your left side.

At the beginning of the movement, the legs are straightened, the feet are back and forth to support the ground, the abdominal muscles are forced off the chest, and the left arm is held high.

Stomach abdomen, turn left, support left arm on the ground.

Look up.

Hold your hips when exhaling and lower your body when inhaling.

Return to the ready position and repeat on the other side.

  5. Turn your fingertips sideways-prone, with your toes and palms touching the ground.

The gluteal muscles are contracted, the abdomen is tightened, and the back muscles are forced (the scapula is leaning toward the middle). Stand up until the chest leaves the ground, and the fingers still touch the ground to maintain balance.Inhale and stretch your right arm to the back of your right thigh.

Turn your head and upper body to the right at the same time.

Return to the starting position when exhaling.

Do the other side after repeating.
  6. Roll the rowing boat-sit up and close your belly.

Legs extended forward with feet apart wider than shoulders.

Hold a rolled towel in front of the body with both hands, palms down.

Bare chest, gluteal muscle contraction.

Exhale, slowly fall backwards, and relax the psoas muscles until they reach the maximum angle you can control.

Hold for 1 second and pull the towel roll towards your chest while inhaling.

Exhale again and lift the towel over your head.

Inhale to reduce and repeat.

These exercises should be done 3-5 times a week in sequence.

The first two actions are to warm up, and the last three actions are seriously exacerbated.

Do 10 reps per group (5 reps per side) as required by the action.

If it starts to feel too difficult, start with 4-6 times.

Practice the highest ideal in a dance studio with mirrors.

  To develop a beautiful abdomen, in addition to performing abdominal muscle exercises for diabetes, long-term aerobic exercise and a reasonable diet are required.

The combination of the three will achieve the best results.