Everyone knows that "exercise is good for physical and mental health", but the cost performance of various sports is different.

The same exercise time and intensity, some exercises can bring more benefits to the body; Some sports make people tired to death and have limited effect. So, which sports are cost-effective and most beneficial to health?

The three most cost-effective sports

Third place

Indoor aerobic exercise

Common events: aerobics, yoga, dancing and other aerobic exercises.

Indoor aerobic exercise can exercise heart and lung function, improve vascular function and lose weight, help improve hypertension, hyperglycemia and hyperlipidemia, and reduce the risk of cardiovascular diseases.

Second place

swim

Common strokes: breaststroke, backstroke, freestyle, etc.

Swimming can help improve the whole body blood circulation and enhance the heart and lung function while exercising the whole body muscles, prevent the elderly from suffering from cardiovascular diseases such as arteriosclerosis, delay the decline of respiratory organ function, and reduce the risk of cardiovascular diseases. Moreover, swimming has less pressure on spinal joints and knee joints, and is less likely to be injured.

First place

Swing sports

Common events: badminton, table tennis, tennis, etc.

Swing sports often need to mobilize multiple muscle groups of the body, and the eyes look at the ball for hand-eye coordination. At the same time, at the moment of hitting the ball, there will be a relative explosive force. It emphasizes coordination, flexibility and endurance, which can help us to improve the strength of musculoskeletal, cardiopulmonary function and coordination, make people’s attention more concentrated, make the brain active, and help delay the aging of the brain and protect the cardiovascular system.

How long does it take for exercise to achieve "effect"

Another reason why these three kinds of sports are "cost-effective" is that they really save time.

You can get the highest "health benefits" by exercising for 45~60 minutes at a time and 3~5 days a week. Less than 45 minutes, the effect is weakened, and more than 60 minutes, the income will not be higher.

Moreover, the "threshold" of these sports is not high, it is easy to learn, and it can be said that everyone can participate.

Before and after exercise, you must do these five points well.

01

Do a good warm-up before exercise.

To warm up before exercise, you can jog, stretch your upper limbs, bend your waist forward and then stretch it, turn your waist, squat down and other actions to accelerate the blood circulation of your muscles and quickly enter the state of exercise to avoid injury during exercise.

Warm-up exercise is to make the heart and organs have a process of acceptance and preparation. No matter how healthy your body is, this link must be indispensable.

02

Step by step and do what you can.

Exercise should remember not to blindly spell strength and number of steps, but should be done step by step and according to one’s ability, especially those who are obese or have joint diseases, and should be alert to the damage caused by excessive exercise.

People who don’t move at ordinary times had better not exercise suddenly and violently. Exercise should become a habit. Muscle strain can easily be caused if the muscle does not suddenly bear excessive exercise load for a long time.

03

Do a "cold exercise" after exercise.

A sudden stop after strenuous exercise is equivalent to "braking suddenly", and a "cold exercise" should be done after exercise. Jogging, brisk walking, stretching and relaxing after strenuous exercise can maintain and promote the return of blood. In the cold exercise, gradually slow down the action, and the heart rate drops below 120 beats/min, which usually takes 5 ~ 10 minutes.

04

Don’t overeat after exercise

Within 1 hour after strenuous exercise, it is generally not recommended to overeat (you can drink water in moderation, eat biscuits and other digestible foods), take a bath, sleep and so on. At this time, the blood supply and function of internal organs have not been fully recovered, such as gastrointestinal function, liver and kidney function, etc., which will have a certain impact on the absorption of new nutrients and the excretion of metabolites in the body, and also avoid the adverse reactions caused by insufficient blood supply and oxygen supply to the brain due to the concentration of whole body blood in a certain part.

05

Stop exercising when you feel unwell.

Sudden sports death is also easy to occur after injury, illness, poor health, overwork, lack of sleep, cold and fever. If you are tired recently, it is best to reduce strenuous exercise. Once you feel chest tightness, lack of oxygen, dizziness and radiation pain in your back, you should immediately stop exercising and go to the hospital for examination.

Dancing, swimming and table tennis are all my favorites. It seems that I can choose sports quite well!

After choosing the right exercise, the next step is to stick to it and exercise scientifically.

Source: National Healthy Lifestyle Action

1. Women in Song Dynasty will be fined if they don’t marry at fourteen.

During the Song Renzong period, men were married at the age of fifteen and women at the age of thirteen; Ming Taizu stipulates that a man marries at the age of 16 and a woman marries at the age of 14. A woman who does not marry at the legal age will be fined.

For example, when Emperor Xiaohui of the Han Dynasty was filial, anyone who wanted to have a daughter who was over 15 to 30 years old and had not married was fined 600 yuan; In the Tang Dynasty, men over the age of 20 and girls over the age of 15 were also punished.

2. Zhongguancun was originally a eunuch nursing home.

Zhongguancun, a desolate cemetery decades ago, is mostly the tomb of eunuchs.Because eunuchs were called "middle officials" in the Ming and Qing Dynasties, it was called "middle official grave".

Eunuchs built temples and old-age manors here, and because they were called "middle officials" at that time, they called this place "middle official village". After liberation, they chose to build the China Academy of Sciences here. They thought the word "middle official" was not good, so they changed their names to "Zhongguancun".

3. Confucius is the pioneer of Weibo style.

The Analects of Confucius is the earliest collection of Weibo;

1. Each Analects does not exceed 140 words;

2, concise and profound;

3, more fragmented, mostly for Confucius to bask in the mood and exchange philosophy.

4. Strong interaction, and often reply and interact with Zigong, Yan Hui, Zilu, etc.

5. Confucius has more than 3,000 fans, 72 of whom are V tuba.

4. The origin of "jealousy" originated from the Tang Dynasty.

Fang Xuanling was the prime minister for 22 years and was an important founder of Zhenguan rule.In order to show his merits, Emperor Taizong gave two beautiful women. Then this angered the prime minister’s wife and forbade beautiful women to enter the house.

Li Shimin gave her two choices:One is to get back the beauty; The second is to drink the "poisoned wine" given by the royal family.

After the heroic Mrs. Fang drank the "poisoned wine" on the spot, she knew it was a cup of vinegar. Emperor Taizong couldn’t help but take back the beauty, and the word "jealous" spread.

5, Gao Qiu was Su Dongpo extremely.

Gao Qiu used to be Su Dongpo’s mini-story, that is, extremely well-behaved, good at copying.When Su Shi was transferred to Zhongshan House, he gave him to Wang Jinqing of Wang Shen, the captain of Xiaowangdu. Once, Wang Shen wanted to send Duan Wang was a comb knife for trimming sideburns, which was sent by Gao Qiu.

It happened that Duan Wang was playing cuju, and Gao Qiu took the opportunity to show off his skills, so he won the favor of Zhao Ji and stayed with Duan Wang from now on.After Zhao Ji succeeded to Song Huizong, Gao Qiu rose steadily.

6. Yan was not alone.

I always thought that Yan was one person, but it was ten people.Yamaraja in Ten Temples is the floorboard of ten hades who are in charge of hell, which is said by China Buddhism. This statement began in the late Tang Dynasty.

They are:King Guang of Qin, Chu Jiangwang, Emperor Song, King Wu Guan, Yan Luowang, King Bian Cheng, King Tai Shan, King Ping, King Du Shi and King Huan.

These ten kings live on the ten halls of hell respectively, because they are called the ten halls of hell.

7. "Hou" was originally the title of emperor.

When you see the last word, you will always think of the queen, the queen mother and so on.However, in ancient times, the latter word represented men, was the embodiment of power, the symbol of emperors and the title of the son of heaven.

Later, it was the title of emperor before the Zhou Dynasty, when the wife of the son of heaven was a princess, and later it was used as the title of emperor for more than 360 years. It was not until the Zhou Dynasty that the princess was renamed.

After Qin Shihuang unified the six countries, the emperor was called the emperor, and the emperor’s wife was called the queen.

8. In Wei and Jin Dynasties, a man must look like a beautiful woman to be beautiful.

In Wei and Jin Dynasties, a man had to look like a beautiful woman to be praised, and gentle female beauty was the standard of beautiful men.Noble men and women, almost everyone never leaves the mirror. Every day, they wear powder, lipstick and perfume, to the point where they disappear without makeup.

At that time, the famous handsome men were: writers Cao Zhi, Pan An and calligrapher Wang Xizhi …

9. Although the Ming emperor was dissolute, he had no wimps.

Although some emperors of the Ming Dynasty were dissolute and heartless, none of them were wimps!The Great Ming Dynasty lasted for 276 years, and never paid compensation, ceded land or paid tribute. The emperor guarded the country and the king died.

Emperor Chongzhen was martyred, but orthodox prisoners never begged for mercy. Longwu was killed in the battlefield, and Shaowu was captured and committed suicide by hunger strike.At the end of the Ming Dynasty, the soldiers were still divided into two ways to deal with the Manchu and the King, and they did not give up the desire of "the whole Liao can be restored" from beginning to end.

10. It was stipulated in the Song Dynasty that officials were not allowed to enter the wine shop, regardless of public or private funds, they were impeached.

According to Ouyang Xiu’s "Returning to the Field", Lu Su’s simple public service is a virtue, and the public service is easy to take and drink in a wine shop. Zhenzong asked, "Why did you enter the wine shop privately?" Gong said:"I am poor and have no utensils, and I have everything in the wine shop. I have come from afar with my relatives in the village, so I drink with them. However, the minister is easy to serve, and the city people have no knowledge of the minister. "

Zhenzong said, "Your majesty is a courtier, and I’m afraid he will be played by the censor."

11, the origin of the yellow flower girl

In ancient times, unmarried women liked to use yellow color to draw various patterns on their foreheads or faces when dressing up. It can also be cut into various patterns with yellow paper and pasted.

And "yellow flower" refers to chrysanthemum. Because chrysanthemum can resist cold in Ao Shuang, it is often used as a metaphor for people having moral integrity.

Therefore, adding the word "yellow flower" in front of the prostitute means that the woman is not married yet, but can remain chaste.

12. The origin of "Erguotou"

In the middle of Qing Dynasty, in order to improve the quality of shochu, Jingshi shochu Workshop needed to treat the distilled liquor, the "liquor head" cooled by cold water in the tin pot for the first time and the "liquor tail" cooled by cold water in the tin pot for the third time.

Because the first pot and the third pot are cooled by substances, only the wine that flows out after being cooled by the cold water changed into the tin pot for the second time is picked, so it is called "Erguotou".

13. Housing security system in Song Dynasty: the monthly rent of low-rent housing in Kaifeng is 106 yuan.

Building shop service, later renamed as "shop house service", is responsible for the management and maintenance of state-owned real estate, and to the public for rent. Look a little familiar! Equivalent to the current low-rent housing.At that time, there were 1192 public houses in Kaifeng, the capital, with a monthly rent of 170 yuan (RMB 106.25).

Can ordinary people afford to rent the land of capital city at the foot of the son of heaven?This is a housing security system, which is completely affordable.

14. Four nicknames of ancient China: Shenzhou, Kyushu, Huaxia and Zhongyuan.

1. China, the ancient sage took China’s China, which was called "the land of China".

2. Huaxia, originally referred to the Central Plains, later included the whole territory.

3. Kyushu, the ancient China, was divided into: Ji, Yan, Qing, Xu, Yang, Jing, Liang, Yong and Yu.

4. The Central Plains, the birthplace of Chinese civilization, was regarded as the center of the world by the Chinese nation in ancient times.

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Source: WeChat WeChat official account "One Poetry and One Lesson", the original title "After reading these 14 historical truths, I realized how shallow my historical knowledge is! How many do you know? "

Editor: Hang Yifan

[Disclaimer: This number is the official public welfare account of "Reading for All", and this article is reproduced for the purpose of transmitting more information. Please contact us if the source is mislabeled or suspected of infringing your legitimate rights and interests. We will correct and delete it in time, thank you. 】

Text: Lowe

Hi, I’m Lowe. Let’s continue our fashion trip, and we’ll never get lost when we become beautiful.▼

How to play with ever-changing styles? Today, it is the protagonist.

Light is color, and light is colored; Things are shapes, and tangible things exist. Therefore, color and things are the simple features of nature bred by heaven and earth.

Our understanding of the world can be essentially classified into two points:Colors and objects. Regardless of industry, regardless of species.

Based on this,styleThe word arises spontaneously. Broadly speaking, it is the classification and division of a certain kind of things with common characteristics; In a narrow sense, it is a personality with a specific label.

For example, the character style, clothes style, collocation style, and evenBaibian modeling style. In different environments or contexts, styles can be integrated and connected without hindrance.

And,styleJust like a music conductor, facing a jumble of different colors or objects (clothes and people), he dances a harmonious stick and plays a pleasing fashion style.

Only when the style of a suit is clear can it stand the vicious aesthetic appreciation and torture.

So, where does the style come from? Lowe’s answer is: people, clothes, accessories, colors, inspiration, temperament, demeanor, words and deeds, temperament, posture. ……Everything is..

The most important thing: everyone’s style is unique. It is presented after the integration of people and clothes.Unique tonality.

If you reallyHave temperament, then the style is unique and quite charming; If you don’t, it shows everything inside: poor, poor, pale, helpless, tacky or mediocre. …

This is why people with temperament look good in everything. Because, the characters themselvesCharming gas field, has long surpassed all external things. Please note that you are good-looking and have a figure. ≠ Have temperament.

Here’s to clarify what a real temperament is: it is.From the insideA state of mental energy, which does not refer to some features of appearance or the contrast of clothes.

I still remember a customer I met in the store before. When she pushed the door in, her whole energy instantly lit up everything. That kind of elegant and decent gas field, which is strongly shocking, has never forgotten me.

Of course, for ordinary people, it is not an overnight success to want to have this temperament. But at least if you know the direction of your efforts, you have already succeeded half the time, right?

Today’s fashion sharing will focus on 【Variety style】 wear it.Focus buildingExpand. There is a lot of verbosity above, which is the core of temperament shaping and belongs to the ideological level. Next, it is the application sharing of practical exercises.

As I said before, as long as a set of clothes has a distinctive style, the whole will not be difficult to see. So, where does the style come from? How to establish a style?

This will belong to 【Focus building】 And the ever-changing shape is a game with a distinct focus. After all, we can’t get away from the style focus of condensing light.

However, where does the focus come from? Lowe defines it as: anything is possible, coveringCharacters and costumesEverything depends on personal aesthetic vision and creative inspiration.

However, from the conventional application experience, Lowe listed as follows:

① Clothes tone

A piece of clothing itselfBright colorTonality often has the advantage of preemptive visual snatch. At this point, it is the king of focus. All collocation ideas should revolve around it, and the style will take the lead because of it.

Like this rose-purple coat, the color is exaggerated and the lines are neat, which is quite intellectual. The wisdom and romance that women love most are far more elegant than the fiery red.

If it is black, white, gray, rice and other basic colors, it is necessary to look at it with the help of design to distinguish its hue. In the picture below, the black stitching lines of the beige sweater are quietlySmall personalityLay the groundwork.

In line with this idea, choosing a beige gauze skirt to match is a modest luxury. The quiet momentum personality is the most shocking. Comparing the upper and lower styles, the style images are naturally wonderful.

② Clothing design

Throw away the fashion tension of large-area colors, and use design lines, or decorative elements, and small-area contrast colors to show their individuality. Their styles are distinctive.

If you want to dress well, there are two ideas: follow the trend or go upstream.by taking advantage of an opportunity, that is, highlight the design tonality and focus on it;adverse current, that is, mix and match, compare the test of wearing skills.

The strength of fashion power depends onDesign sense of quantityDepending on the size. This light blue sweater, with its flared sleeves, has a definite personality. As for how to wear it and how to highlight this sense of design, everyone has his own arrangement.

People who know will build momentum, such as matching a cropped sleeve coat or a vest; If you don’t understand, you may be at a loss and become a disorderly situation.

③ Clothing fabric

The style of fabric, though small, cannot be ignored. Knitting, for example, is delicate, rugged and has different styles. When the fabric becomes the focus label, you have to learn to adapt.

thisTexture senseThe obvious sweater coat must be worn casually to look good. Of course, exquisiteness and femininity should be at least 20% so as not to be sloppy.

As thin as a veil and as transparent as a cicada.Lace materialAt one time, romantic women were sought after. Wearing the right style, wearing the wrong gaudy, being measured and measured, has become cautious.

If you make friends with neat shirts, all vulgar worries can be dispelled. This personality, this focus, is the favorite of the urban workplace elite. Of course, lace should be high-grade and textured.

④ Color matching tone

What is color matching tone? That is, a set of collocation creates a tone tendency. It can often turn decay into magic. Looking at this beige knitted skirt alone, the highlights are insufficient.

But with a gold bag, it makes people shine.Focus tone, is the overall style label: cool, fashionable, silk does not hesitate, when it comes to it.

Color matching tones can only be understood, but not expressed. For example,White and blue matchThe refreshing classic is a French style label of a literary fan. Especially jeans with a white coat is the usual method.

Like white shirt+jeans, white sweater+jeans, who can refuse effortless fashion? Other images: red and blue, blue and brown, rice flour, red and brown … please experience it carefully.

⑤ shoe

Shoes are the focus, the easiest to get started. Decide the style, make the finishing point,shoeNever flinch. When worn, shoes still occupy a delicate and exquisite visual window.

Cool Martin boots, pointed shoes, distinctive personality, rule out the river.

Over the yearsNeutral leather shoes, far more popular than delicate loafers. Exaggerated design, bold tone and strong sense of existence contribute to a neat neutral focus for a set of collocation.

Before choosing it, weigh your free and easy ingredients.

⑥ Bag

Shoes and bags have the same status, and they are equal. Can be independent and cooperate with each other. If you are a fashion novice, please cooperate with it, and the error probability is extremely low.

A bag with weight or bright spots isIdentity and tasteThe sum of.

In addition, the bag also plays a role.Harmonic focusThe great responsibility. Big coat? Long coat? Everything loose and bloated can be solved by a delicate and lovely small bag in minutes.

A playful and lively atmosphere, a set of calm collocation.

⑦ jewels

Hehe, the focus effect of jewelry need not be said. Most of the modeling atmosphere is supported by it.Jewelry pointsThe more, the more exaggerated the effect, the more distinctive the style.

From the lapel coatwhite pearlHow appropriate, straight melody and harmony, exquisite and elegant power emerge instantly.

OrnamentalFocus buildingVery flexible, try to figure out a way that suits you, and fashion comes uninvited.

Like shoes and bags, jewelry also has a boost from brands. There is a stronger sense of existence and a more obvious style tendency, so we must pay attention to screening. cultivateluxury goodsThe ability to taste culture is also a part of clothing.

⑧ Small thing

Small accessories, such as glasses, scarves, scarves, watches, etc., although small in area, can create momentum for style. When you want to be academic, or to express dignity and intellectuality, a pairFrame glassesIt’s an artifact.

Autumn and winterglovesIt also has the effect of making the finishing point, and paying attention to women will never ignore it.

Personality beltHold up the fashion focus for the waist. With clothes, it becomes an excellent window.

⑨ Soft factor

What is a soft factor? Lowe classifies all the elements that are invisible and can only be felt as soft factors. Such as temperament, expression, words and deeds, inner strength, temperament and so on.

A set of collocation, a style, have corresponding.Wear imposing manner. According to occasions, scenes and needs, to release and express, you can naturally get what you want with the help of fashion clothes.

This level, very picky, only the master understands.

After a series of combing the focus, I believe you will get the message. However, how to combine the scene application? This link is the demonstration of the scene.

Scene 1: Low-key luxury

Low-key luxury is a gorgeous reward for dark shadows. It has texture and connotation, which can better show taste. Compared with the sheer splendor, this modelling technique lies in.mediate.

For example, a mix of personalized purple tops and jeans. Leisure and gorgeous, especially bright.

A simple but elegant color, small area.Printed silk scarfIt’s definitely the highlight. It has contributed greatly to the creation of luxury and splendor. The bold contrast of white, red and blue can’t be described in a striking way!

mix colours in proper proportionsIt is the easiest to create luxury and luxuriance. Pink-purple tweed long coat, dignified and elegant, with dark blue inside, will fully stimulate the unique advantages of the same color.

The gorgeous collar type complements each other, and the color bag echoes the beige booties, paying attention to exquisiteness.

Scene 2: Capable commuting

I am afraid that those who are deeply appreciated will be rewarded by the elite with golden collars in the workplace. It is necessary to look good and decent, but also to highlight the charm of neat and capable work. It is worth pondering and studying.

For example, an elegant suit with a big woman style. entiretyRice tone+Cut neatly to win, embellish a chic brooch, and hold all the details in place.

When commuting normally, wearing a black suit under a beige coat makes you look dashing, no less than a whirlwind wherever you go. The focus of this kind of collocation often lies in the details.

The neutral wind is obvious, and the exquisiteness and femininity can all depend on it.detailWon. Like scarves, ankles, and bright spirits … all of them are big dramas.

Deep blue coatIts wisdom and intellectuality are its distinctive style labels. How to activate it? With a beige satin shirt inside, the lace-up is elegant and feminine.

Under the bright blue overskirt, echo with light blue bag, and then buckle patent leather shoes on both sides, elegant and atmospheric.

When attending some important event scenes, how to cover everything, especially test the inspiration. At this timeFocus buildingIt can be called a finishing touch weapon.

For example, a black collarless suit with a bow-tie shirt and brooch embellishment, silver shoes and white bags are a link between the preceding and the following, and the depth contrast is all hard power.

For beige, we often stay away from it, but if you choose the right style and clothes, it will definitely make you more elegant. A patterned dress, bow tie, waist, hem and printing are all exquisite.

With a camel coat, the big lapels that can’t be said hold up neutral bones and muscles. With tenderness and toughness,Distinctive style.

Scene 3: Get together with friends

Getting together with girlfriends, or meeting friends, all female counterparts must be a fashion contest. The two styles of the scene below are worn by little women and big women.Style game.

White+black; The other is beige+black, which matches their looks and temperament and pays attention to dressing demonstration.

If it is a grand meeting of elders, it is inevitable to wear a dignified suit. When you are dressed in black, you can go fromDesign profileLooking for a breakthrough, showing a lovely cocoon shape or A-shape collocation, liveliness and agility will emerge.

Make the finishing touch with beige exquisite bags, and hit it off with smart; Second, the atmosphere and formality are contrasted.

Scene 4: Social gathering

Some formal social scenes compete for comprehensive strength. Identity, status, value, image, aesthetics, temperament … all of them. How to dress decently needs to be considered.

Dark red suit, with a gray-pink dress skirt, the whole style is upgraded instantly. In order to highlight the details, the personalized tassel scarf and silver bag are embellished, emphasizing the artistic conception of color matching and highlighting the main theme.Tone style.

Scene 5: Home Leisure

A sweater, a pair of jeans and a pair of comfortable loafers are the happiness and fashion of home leisure. The comfortable and relaxing atmosphere is just like doing one’s duty.Theme style.

Reconciliation is a little delicate and feminine, so enjoy the present, ok?

Ok, the focus of the ever-changing style is over. I hope to inspire you a little!

Please continue to pay attention to Lowe, see you tomorrow!

I’m Lowe. I take image management as my homework all my life, and greet the blooming of every day in my life with a beautiful image and a beautiful mood.

I don’t just share what I wear, but I hope I can help you build your own internal aesthetic system and spiritual nourishment system, so that you can be beautiful for a long time!

If you are confused, you can write privately, and welcome to leave a message to discuss. On the road to beauty, we will grow together and be strong together!

Looking back, China has a long history of more than 5,000 years. Under the background of globalization, with the continuous promotion of the construction of "the belt and road initiative", China has been devoting itself to the construction of Community of Shared Future for Mankind, telling the story of China well, making the world realize the charm of China culture, and realizing the effective cross-cultural communication of Chinese excellent traditional culture in the big garden of world culture. With the continuous development of internationalization, cultural communication has become one of the important ways for a country to develop continuously in the world. So how to spread China culture and traditional values of China widely in the world has become an important issue in China’s cultural export. Telling the story of China to the world is a very effective way to spread China culture to the outside world.

What exactly is Chinese excellent traditional culture? Some people think that China’s excellent traditional culture is the figurative culture of four books and five classics, piano, chess, calligraphy and painting, Chinese martial arts, national costumes and folk customs handed down from ancient China. However, China’s excellent traditional culture not only includes these figurative cultural contents, but also some intangible cultural heritages that we recognize, which bear the excellent traditional culture of China. Chinese traditional culture embodies the creative source of the essence of Chinese civilization and carries the synthesis of moral inheritance, various cultural ideas and spiritual concepts in national history. It includes both material and institutional levels, as well as conceptual levels. Promoting the construction of a strong socialist culture is one of the important aspects to enhance the soft power of the country’s culture, and it is through inheriting and carrying forward China’s outstanding traditional culture. China’s outstanding traditional culture is the foundation and soul of the Chinese nation. With its profound ideological connotation, rich moral connotation and profound value concept, it is of great practical significance to China’s contemporary social and economic construction, political life, cultural construction and all-round development of people. "Generations of Chinese sons and daughters have cultivated and developed a unique and profound Chinese culture, which has provided a strong spiritual support for the Chinese nation to overcome difficulties and live endlessly." In the long history, the reason why the Chinese nation can become a great nation, stand among the nations of the world, and become more frustrated and brave after suffering is that it has nurtured and developed a unique and profound Chinese culture.It has provided strong spiritual support and rich cultural nourishment for its own development.

Cross-cultural communication is a very important research field in communication science. Cross-cultural communication refers to interpersonal communication and information dissemination activities between members of society under different cultural backgrounds. At present, with the continuous development of scientific and technological progress, cross-cultural communication can effectively promote cultural exchanges between countries.

If you want to tell a good story about China, it is important to know who will tell a good story about China. The cultivation of intercultural communicative competence can be said to be the ultimate goal of foreign language teaching. With the help of foreign language classroom teaching, it is undoubtedly a good choice to tell the story of China. Pay attention to knowledge transmission, value shaping and ability training, and cultivate international talents with China feelings. Such talents should be familiar with China’s national conditions, have an international perspective, have a solid theoretical knowledge, and have relevant translation skills. At the same time, they also have different countries’ historical and cultural knowledge backgrounds, so that they can adjust their strategies for spreading China’s stories in the case of different national audiences’ different reactions.

Knowledge transfer. In the process of foreign language teaching, we should pay attention to the teaching of culture. We should not only export our excellent local traditional culture to students, but also let students know about western culture, other countries’ languages and habits. Only in this way can we promote the integration of China and the West in the process of teaching and better let the West understand our culture. In the teaching process, we should respect the cultural differences between China and foreign countries, teach students in accordance with their aptitude, adjust their lecture contents according to different students, different places and local conditions, so that the audience countries can better understand China culture. In the course of teaching, we can convey our spiritual connotation to the west through some traditional stories and some contemporary stories. In the process of imparting knowledge, we should not only cultivate students’ ability of listening, speaking, reading, writing and translating, but more importantly, let students know the cultural background of the two countries, so that students can better communicate across cultures and become disseminators of Chinese culture. Teachers encourage learners to know more about China culture, help students build up cultural self-confidence and remove barriers to communication between different countries, thus contributing to the development of the two countries.

Value shaping. Everyone in China is deeply influenced by Chinese excellent traditional culture in the process of growth and study. In the hearts of every China people, there is a broad value consensus and common value pursuit, that is, socialist core values. This is our action guide and value core, and it is our ideological engine to realize the great rejuvenation dream of the Chinese nation. With the continuous progress of the times, our country has different development connotations in each period. In today’s era, socialist core values are more conducive to social development and can encourage people to develop better. We should combine the requirements of the times and vigorously carry forward socialist core values. Foreign language teaching plays an important strategic role in cultivating and practicing socialist core values. In our foreign language class, we should also establish students’ core values, integrate socialist core values with Chinese traditional culture, and tell stories that belong to our China in the process of teaching foreign languages.

Ability training. The first thing we should do is to improve the translation ability of foreign language talents. A foreign language is the best medium to tell a good story about China and convey the good voice of China. Communication is not only a form of spreading cultural pictures, but also a factory of cultural production. Telling a good story is not a one-way output, but an exchange between the two sides. The narrator tells a good story about China, and the listener can understand the connotation behind the story. This requires students to have the ability of cross-cultural communication. Can tell the good story of China in a way that is easier for international audiences to understand. When translating language expressions with China characteristics, we should learn to use terms that are in line with China’s national conditions. Foreign language students need to systematically learn cross-cultural knowledge, make reasonable translation based on cultural background, cultivate their cross-cultural literacy, and truly spread Chinese excellent traditional culture in cross-cultural context. Secondly, it is necessary to cultivate students’ ability to select and disseminate China cultural translation materials. Chinese culture has a long history and is profound, and there are many good stories to tell. So what kind of story to choose and how to teach it is a very challenging problem. Cultural content in translation selection is the main content we want to spread abroad. So how do we choose the right materials in the vast sea of literature? First of all, we should preserve the characteristics of China culture and select materials that can represent China culture. Chinese culture has traditional core values. Such as benevolence, righteousness, courtesy, wisdom and faithfulness, these China cultures are fundamentally different from other western cultures.China’s ancient philosophy and wisdom are also worthy of our consideration, which is also one of our very good materials. Therefore, when selecting materials for translation, the first thing we should do is that any material selection should not be divorced from China’s traditional core values, and we should choose a good story that best represents China’s characteristics and has the significance of external communication. Finally, it is necessary to improve the oral interaction ability of foreign language majors. To spread Chinese excellent traditional culture under the cross-cultural background, we must learn to use reasonable international expressions. Compared with one-way communication such as media and newspapers, personal cultural communication involves two-way communication between the narrator and the listener. Therefore, it is particularly important to improve students’ oral English expression ability, and good oral English expression can improve the effect of foreign communication of Chinese excellent traditional culture. Teachers should be good at stimulating students’ interest in speaking foreign languages, encouraging students to find opportunities to speak foreign languages, praising students’ progress in time and improving their self-confidence. Cultivate students’ awareness of foreign language culture, introduce students to the customs and humanistic environment of foreign societies, and create a good contextual foundation for students.

One of the carriers of cultural communication-Confucius Institute. Confucius Institute is the most representative China language and culture promotion organization that tells the story of China to the world. Under the new period and background, China is constantly glowing with new vitality. As an important way to export culture to the outside world, Confucius Institute shoulders great responsibilities and missions. As one of the important channels of cultural exchange, the Confucius Institute must first ensure that it has a good brand influence and a high external reputation. Only in this way can we increase the sense of identity and confidence of foreign society in Confucius Institute. The Confucius Institute can hold a series of activities such as "Chinese Bridge". During the activities, the Confucius Institute can invite local teachers and students to visit China and hold a variety of cultural activities, such as experiencing local characteristics and holding a Chinese Bridge Cup competition to attract more students to learn Chinese. At the same time, the "New Sinology Program" can be held to attract young talents from various countries to study in China, so that they can study for doctoral degrees in humanities and social sciences in China, and study Sinology from the perspective of foreigners, so that they can go deep into their lives, feel China and appreciate the charm of China culture, so as to promote China culture and enhance the international status of China culture. Confucius Institute should have its own courses with China characteristics, and introduce courses with local characteristics according to local conditions and the actual conditions of different countries and regions. According to a survey, most people come to the Confucius Institute for the purpose of learning the Chinese language and understanding the history and culture of China. And learning the Chinese language,Some people want to learn spoken Chinese well and strengthen their daily communication with China people. Others are full of love for China’s calligraphy, and their main purpose is to learn China’s Chinese characters and culture. Therefore, we can carry out targeted teaching, mainly focusing on teaching the basic knowledge of Chinese, supplemented by oral courses, but some cultural courses with China characteristics can be mixed with them, and the knowledge of China history should be combined to make the courses more lively and interesting. Let German Chinese lovers learn the cultural knowledge they want to learn according to their own needs.

At present, the Confucius Institute has a good momentum of development abroad. In order to gain a foothold overseas in the future, localized development will be the best choice. In order to train more high-quality native Chinese teachers, the Confucius Institute can set up a special training fund to allow outstanding German native teachers and outstanding graduates who are willing to teach Chinese in the future to study in China. Set up special courses for them, improve their Chinese level and Chinese teaching ability, and train them to grow into excellent Chinese teachers in a short time. At the same time, the Confucius Institute can also carry out a cooperative school-running plan, fully tap the local German teacher resources, carry out targeted training, conduct small-scale high-intensity guidance, purposefully improve the Chinese language ability and teaching level of local German teaching resources, select experienced professional Chinese teachers from China, and train more German-speaking Chinese teachers through one-on-one assistance, so as to steadily promote the rapid development of the Confucius Institute in Germany. In the concrete implementation, we should also create a positive image of Confucius Institute in the mainstream media. We should pay attention to building a network platform in German local and neighboring countries, provide exchange services for local China cultural lovers, provide updated information on a regular basis, and realize the sharing of network resources. Through the network platform, we can strengthen the organization and management of Confucius Institute students, and provide characteristic online courses and study plans for Chinese learners in Germany, imitating the domestic learning model, so as to facilitate learners to choose their studies freely according to their hobbies and freely arranged time. Most importantly,We must strengthen cooperation with German local media, make positive reports on Confucius Institute with the help of local media, try our best to establish a good brand image of Confucius Institute, and strive to improve the brand competitiveness of Confucius Institute.

To sum up, the 5,000-year-old traditional culture is our cultural heritage, and the progress brought about by the reform and opening up is the foundation of our confidence. Concepts such as "the belt and road initiative" initiative and Community of Shared Future for Mankind have provided excellent conditions for us to develop Socialism with Chinese characteristics culture. Informatization and globalization are the development trends in today’s world, which puts new demands on the positioning of Confucius Institutes. Confucius Institutes should not only show their mission in combination with the current trends, but also shoulder the role of cultural diplomacy. They should not only position themselves as Chinese teaching and cultural communication institutions, but also consciously play their role in cultural diplomacy. With the continuous strengthening of China’s national strength, it is unstoppable for culture to go abroad. Telling the story of China well and making China’s voice resound through the world means that China’s international status is constantly strengthening. However, if we want to tell the story of China well, we need to dig out the good stories in China culture that can resonate with the world. At the same time, we should set up an excellent team with international vision and cross-cultural communication, deepen international cooperation with an international vision, strengthen research on the international market, optimize communication strategies, and spread the excellent traditional socialist culture with China characteristics to every corner of the world.

(Author: Dong Kun, lecturer of bohai university Foreign Studies University, doctoral student of European Civilization Institute of Tianjin Normal University; This paper is the research achievement of Hebei Social Science Fund Project [No.:HB21SL002]. )

Source: Guangming Net