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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.队长马如龙（成龙）执行公务时遭人陷害，愤而辞职。海盗头目罗三炮（狄威）抓走官兵家眷做人质，当局决定利用内线周永龄从中调停。因为早知周永龄与海盗勾结，马如龙自告奋勇拯救人质，他重组水师，制定了A计划，期望通过与上司洪天赐（元彪）及好兄弟卓一飞（洪金宝）作里应外合，将海盗一网打尽。这个我自然知道，即便戚将军不在，500守军还治不了他们？梁振握拳道，发令，给他们些教训。Focus, feedback and fix it. All learning methods cannot be separated from "3F".两人在一起共同面对困境，Sharif和Michelle开始惺惺相惜。同情和理解开始变成了爱。但是，他们的爱面临着阻碍，因为Sharif的责任是保护Hinfara国的王位，使这个王国恢复和平。　　卡萨诺瓦声乐教授永善和弟子仁静开着白色奔驰车兜风驶向郊外。但是因为违反交规与交警文在发生了冲突，这倒霉的事情似乎在暗示着什么。霸王，亚父对此有交待的，你忘了？范亚父的遗言对他们几个人都是讲过的，当然了，其中最为悲瓜肃的那一段是省去的。