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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.罗思拉（Kelly Sheridan 配音）天真可爱善良迷人，一场可怕的海难之中，她成为了幸存者流落到了一座荒岛之上还失了忆，险恶的环境之下，一直以来衣食无忧的罗思拉能够生存下去吗？幸运的是，这座岛上居住了一群友善的动物朋友们，在小熊猫、大象宝宝和孔雀的帮助之下，罗思拉生活的很快乐。Shandong Province曾经有人做过统计，现代社会每天就有78传说消失，有说因现代父母越来越忙，没时间跟小朋友说故事，亦有说因现代人已不再相信传说，更加不相信传说中的英雄曾经存在过。但不理世人相不相信，无论传说消失的速度有多快，有关马小玲、况天佑等人的传说，依然会永远流传下去，因为他们不单止真真实实的存在过，还曾在这世界留下欢笑，留下眼泪，更留下了一段段令人难以忘记的动人故事……及后，傲天于赌场打工，凭小聪明为老板娘姚桂生（陈炜饰）化解危机，桂生将他引荐给丈夫金棠，傲天再助金棠策划豪夺沈镇岳（黄柏文饰）的鸦片生意。事成后，傲天乘胜追击，拉拢金棠与啸山结盟，成立「三铿公司」，正式营运鸦片运输保险的工作，生意愈做愈大。傲天由寂寂无闻的水果小工，一跃成雄霸上海的大亨！小混混徐家宝为了给相依为命的妹妹做手术，联合女飞贼李安然、宅男发明家德扑高手刘夏，潜入豪华游轮，借参加黑帮年度赌局的机会，帮助国际刑警盗取黑道大佬爆炸哥的犯罪证据，为国际刑警捣破跨国犯罪集团。徐家宝跟两位拍档之间从互相欺骗到坦诚相告，徐家宝从自私自利的小混混成长为一个有情有义对同伴不离不弃的草根英雄。