Scientificality: Does it conform to the basic principles of exercise?
Targeted: Whether it meets my objective conditions.
Operability: Can it run in practice?
The implementation method of physical exercise
I. Preparatory activities
1. Full-body warm-up activity: jog around the playground 1 lap, and the time is controlled within 5- 10 minutes. If the ambient temperature is low, you can run a few more laps to extend the time.
2. Local warm-up activities: The time is generally controlled at about 5 minutes, mainly including head exercise, chest expansion exercise, waist exercise, hip exercise, stretching exercise, leg press exercise and joint exercise.
Two or three physical exercise programs
The following three physical training events are conducted by teams in turn once a week.
(a) 3000 meters run
(two) push-ups, sit-ups, one leg squat to stand up
(3) Pull-ups, arm support and body rolling.
Third, organize activities.
(A) systematic finishing activities
You can't stop immediately after running 3000 meters or 5000 meters. You must jog for 2-3 minutes immediately, adjust your breathing, then transition to walking, and finally stop for local relaxation.
(b) local leisure activities
Local relaxation is a process of relaxing the stiff muscle (skeletal muscle) ligaments involved in strenuous exercise by massage and other means. Massage relaxation is the main means of local finishing activities, and it is also one of the key links to prevent muscle and ligament degeneration, improve muscle quality and obtain training results.
1. Basic massage techniques: mainly include rubbing, rubbing, rubbing, patting or knocking, (active and passive) shaking, light stepping, light pulling (such as kicking, continuous leg press, continuous bending, etc.). ) and acupoint pressing.
Weight loss:: Method 1: 1000 page 32K book, press abdomen and do sit-ups. The main point of action is to put down your body as soon as your waist leaves the mat, and then repeat this action. At first, there are about 30 in each group, and you do 2 groups a day. After adaptation, each group can't get up (exhausted) and do it twice a day.
Through personal practice, it is quite effective! However, if you don't pay attention to exercise, there will be a rebound. ...
Method 2: Sit by the bed, just a little. Grab the edge of the bed and keep your upper body straight. Legs together in a sitting position. Use the strength of the abdomen to lift the feet, and the thighs are best attached to the abdomen. But it's hard to do at first, and it will get better gradually.
This is very reduced. 10 The back abdomen is very flat. But when I first did it, my stomach hurt, so I got used to it.
Method 3: Lie flat on the bed, slowly lift your legs together until they are at 90 degrees with the upper body, slowly put them down and stay at 45 degrees and 90 degrees for 30 seconds respectively. Say it again. 0
Learning must pay attention to methods, and the essential purpose of improving learning methods is to improve learning efficiency. It can be considered that people with high learning efficiency must be students with good academic performance (implication, good academic performance is not necessarily efficient). Therefore, for most students, improving learning efficiency is a direct way to improve their academic performance.
The following are some experiences I have collected to improve learning efficiency:
1, you might as well set yourself some time limits. It's easy to get tired of studying for a long time. At this time, you can divide your homework into several parts and limit the time of each part, for example, finish this exercise within one hour and finish that test before eight o'clock. This will not only help to improve efficiency, but also avoid fatigue. If possible, gradually shorten the time used, and soon you will find that the homework that you couldn't finish in an hour before is now finished in 40 minutes.
2. Don't do other things or think about other things while studying. Everyone knows that you can't do two things at once, but there are still many students who listen to music while studying. Maybe you will say that listening to music is a good way to relax your nerves, so you can concentrate on studying for an hour and then relax listening to music for a quarter of an hour, which is much better than doing your homework with headphones on.
Don't review the same lesson all night. You don't need to take detailed notes in class except for very important content. Busy taking notes in class will be inefficient, and there is no guarantee that you will take notes after class. The main work in class should be to digest and absorb the teacher's lecture content and make some brief notes appropriately.
4 combine work and rest. What is most needed to improve learning efficiency is a clear and agile mind, so proper rest and entertainment is not only beneficial, but also necessary, which is the basis of improving learning efficiency. There should be some preview before class, so that the content in the textbook and the lectures are more targeted. Don't be too detailed when previewing. If you go into too much detail, it is a waste of time. Second, I will be a little slack in class, and sometimes I will ignore the most useful things. It is of course necessary to listen carefully in class.
5 how to improve the efficiency of doing problems? The most important thing is to choose a "good topic" and never do it overnight. The improvement of problem efficiency largely depends on the process after the problem is solved. For the wrong question, we should seriously think about the cause of the error, whether it is because the knowledge points are unclear or careless. After the analysis, do it again to deepen the impression, so that the efficiency of doing the problem will be much higher.
Another important means to improve learning efficiency is to learn to concentrate. The process of learning should be a process of thinking with the brain. Whether you look with your eyes, read with your mouth, or copy by hand, you use brain-assisted means. The real key is to think with your head.
At the beginning of 2003, China International Public Relations Association (a href = "www.chinapr" target = "_ blank" www.chinapr/a) published a survey report on domestic public relations companies. Based on this representative report, combined with some knowledge of domestic public relations industry, this paper makes a simple analysis of the problems existing in the sustainable development of China public relations companies, and tentatively puts forward some countermeasures.
Development status:
1. Domestic public companies are mainly distributed in Beijing, Shanghai and Guangzhou, with the total number exceeding 1 1,000, with Beijing accounting for the largest proportion. In addition, a small number of offices have been set up in second-and third-tier cities such as Shenzhen, Chengdu and Dalian.
2. From the perspective of company scale, the number of employees in a relatively mature and professional public relations company is generally between 20 and 50. According to the survey report of China International Public Relations Association, there are about 100 such companies.
3. From the service industry, the main customers of domestic public relations companies are still in the IT industry, while the customers in the fields of communication, consumer goods and entertainment have increased, while the customers in the field of durable consumer goods are less.
4. From the perspective of business performance, the industry as a whole is developing healthily. According to the survey, the total annual turnover of Chinese mainland public relations market (excluding Hong Kong and Macao) in 2002 is expected to reach 2.5 billion yuan, up by 25% compared with 200 1 year, among which the operating income of most companies has achieved an operating income growth rate of 15% ~ 30%, and the average profit rate of the whole industry is about 20%.
Problems in sustainable development:
1. The most serious thing is the lack of professional talents, especially the lack of senior professional public relations personnel, which has become a bottleneck restricting the sustained growth of the whole industry. There are many reasons for this situation: first, because the development history of professional public relations companies is short and there is a gap in the education system for cultivating professional public relations talents, many public relations personnel have matured in their work and practice. Secondly, according to the survey, the average working hours of public relations companies are more than 50 hours per week, which makes public relations companies have no time to take care of personnel training; Third, compared with the shortage of personnel, domestic public relations companies have sprung up like mushrooms after rain, resulting in a high turnover rate of personnel in the public relations industry. Therefore, many public relations companies are reluctant to increase investment in personnel training. Fourth, even for social training, there is no authoritative training process for professional public relations personnel that can be recognized by the whole industry.
2. Unstable customers and personnel. Because the public relations industry is still in its infancy, the instability of customers and personnel is particularly obvious. For customers, frequent replacement of public relations companies will lead to their lack of long-term planning in brand building and publicity. If the coordination is not enough, it is easy to have inconsistent propaganda orientation, thus weakening the previous work results. For public relations companies, the frequent turnover of personnel will also cause waste of human resources of themselves and customers, and more energy will be put into running-in, which will also involve the planning effect of long-term strategy.
3. Insufficient overall planning ability. It is mainly reflected in two aspects. First, it pays more attention to products, activities, daily public relations and operational technology than corporate image and long-term strategic planning. Second, the development of the industry is unbalanced, and IT is active in IT, communication, film and television, while it needs to be strengthened in the fields of durable consumer goods such as automobiles, real estate, government and finance.
4. Value-added service capacity needs to be improved. As an important bridge between enterprises and the outside world, public relations companies not only shoulder the responsibility of spreading corporate image and information to the outside world, but also feed back relevant information to enterprises, including media, industries, competitors, users and macro policies. In this regard, we have seen that some public relations companies have also started preliminary attempts, but from the feedback, customers say that they really need this kind of service, but the quality of value-added services provided by domestic companies needs to be improved.
5. Uneven development among regions. Judging from the geographical distribution of public relations companies, Beijing is dominant, followed by Shanghai and Guangzhou, resulting in many publicity blind spots.
Feasible countermeasures and suggestions:
1. Strengthen the construction of industrial alliances and establish and improve industrial norms. At present, there is a lack of communication channels between public relations industries, and the whole industry is in a state of disorderly development. Although there is a saying that peers are enemies, in the new economic era, "competition and cooperation" has been widely recognized. Therefore, it is the best way to realize the prosperity of China's public relations industry to establish a standardized new functional alliance, realize the sharing and exchange of resources and explore the huge potential public relations market in China. At present, China International Public Relations Association has been carrying out the related functions of industry guidance, industry service, industry coordination and industry supervision, but it also needs the active cooperation and positive response of various companies.
2. Cooperation or acquisition. At present, the scale and advantages of various companies are uneven, generally small, and their ability to provide services is limited. Therefore, we see that many companies often employ multiple companies in public relations, or do advertising, activities and media respectively, or find different agents according to product lines. In the implementation, there must be a lot of coordination work and waste of resources. It should be emphasized that in the merger, we should pay attention to the complementary advantages of both parties, rather than simply expanding the scale or striving for customer resources. Ogilvy & Mather's acquisition of the West Coast in 2002 should be said to be a successful case. Ogilvy & Mather, as an international public relations company, can better implement the localization strategy after acquiring the local public relations company West Coast.
3. Establish relevant training institutions as soon as possible and formulate standardized training courses to solve the shortage of professional public relations personnel. Of course, this requires the cooperation of the industry. This is also the fundamental solution to the problems such as insufficient planning ability and insufficient value-added service ability.
Speech at the China Public Relations Summit Forum
Good afternoon, everyone. Thanks to Ming Dow, Chief Marketing Officer of Economic Observer, for giving us such an opportunity. It should be said that we will spend about 65,438+00 years as a blue label, 5 years as a smart young man, and will continue to do so in the future. Therefore, on this occasion, I want to share some of our feelings with you.
First of all, I want to express my feelings after listening to the opinions of previous experts today. I think the relationship between public and private, on the one hand, may face ignorance, or have not realized its value. So now we emphasize the strategic value of the relationship between public and public, or it is like big public relations, but on the other hand, we can also see the myth that the relationship between public and public cannot be excessive. Like Sun Xianhong this morning, I couldn't find public relations when I looked for the police. So some problems can't be solved. What problem does public relations solve? Let's look at a proposition first, that is, whether it is an enterprise or an organization, it is often not the organization and the enterprise itself that determines its success or failure, but to a large extent the public around it, and others decide the success or failure of the organization or enterprise. Public relations is an important means to improve his relationship with the outside public. This is our understanding of public-private relations. Admittedly, public relations is a marketing tool. On the marketing level, public relations may only be used to improve the relationship between this institution, this organization and its consumers, but to a large extent, public relations is to build a harmonious external environment for organizations and enterprises.
The press conference gave me this topic, and I muttered a few words. Everyone here is either the founder of a public relations agency or a public relations employee. Some of them may not be Party B at all, but Party A, and there are many experts. Therefore, I think that just talking about public relations companies is a topic of interest to a small number of people and should not be discussed in big forums. Later, I thought that the reason why the General Assembly asked me to talk about such a topic might have several meanings. For some bosses, this must be your most concerned topic. For practitioners, through our sharing, we can see whether your organization is your dream and pursuit. As far as Party A is concerned, if it tries to find a "long-term marriage and long-term partner", I believe it also needs to know more about Party B. ..
Let's talk about a few topics. One is what the development track of public relations companies is, who we are and what we do. This should be clearly defined. Second, what are the main challenges we face in this process? Finally, mention some of my own feelings.
Generally speaking, public relations agencies should be respected more and more, so they are respected because they really provide a kind of wisdom and thought to their partners. In the big concept, public relations agency belongs to the service industry, but its service is the biggest difference from hotel service and catering service. It provides food for wisdom. Therefore, this kind of service is generally called "professional service organization" internationally, and we are the only one in the professional service organization. This piece is actually subdivided into investment banking, financial consulting, commercial legal consulting, marketing communication, management consulting and so on. This series is all in PSF space, and the spatial subdivision of public relations may be more in marketing communication space.
In fact, the emergence of public institutions in the past two or three years shows that their growth is very good, but their market share is relatively speaking, I am afraid it is difficult to occupy a relatively large share in the overall intelligence industry consulting. Judging from the development stage of public relations companies, public relations companies like David belong to the stage of globalization. That is to say, they have reached the fourth and fifth stages. For many local public relations companies, it is still in the first and second stages. At this stage, there is a certain limit between the number of people and the number of tasks. It takes not only courage but also wisdom to break through these ceilings. Therefore, if we really want to do it in the public relations industry, our heartfelt feeling is that it is not easy to do it. Fortunately, these regular things, we learn more from the early development of international public relations agencies. Of course, there is also a very important learning object, that is, learning from our Party A. We have been fortunate to have served excellent enterprises such as Cisco, Lenovo and Canon in the past ten years, and their wisdom and thinking have improved our understanding of our own development. So from the stage of development, for example, from 30 people to 100 people, this is a big threshold. So many companies have only one office in one area, and this department has only 30 people and 50 people. It is not realistic to develop into a company with 100 people, so we must think of cross-regional development, because we know that a good architecture can support you to develop to a certain scale. Small structure and wrong structure will definitely not support your development. So first solve the development problem from the shelf. If you only have/kloc-0.00 people and one or two offices, then your "upper limit is about $654.38+million". Only by further breakthrough can we further expand.
Similarly, in different stages of the development of public relations companies, the management problems they face are also different. Professional service organizations have their own unique topics, but they are essentially enterprises, and enterprises must follow some general laws. We basically extract these general laws, just some general management topics. Enterprises face different management problems at different stages. When you are a small company, a small company may basically rely on a boss and personal connections to develop. You should face the "gray income" frankly, because this is what you have to face in the early stage of enterprise development. In this case, the main topic at this stage is that if an entrepreneur evaluates that he doesn't have extensive contacts and you are not good at developing contacts in unconventional ways, then you may not be suitable for starting a public relations company. But we should also be soberly aware that if we only maintain this relationship, this company is likely to be a company with 30 people. To cross this threshold, we must face some important management problems such as marketing and forming method system. These are also some important problems we are facing at present.
For example, for five years in a row, we went to various colleges and universities to hold job fairs every year. It is precisely because of this stage that this way is needed to solve the problem. Including some reward systems, the original 20-30 people are under your nose, and now 200-300 people, an effective reward system has become a key issue.
The fourth or higher stage will form its own brand characteristics. Some guests today may have a brand impression on them before they speak, so different institutions need to build brand characteristics at a certain stage, and the other is the operation at the capital level. We have seen WPP work like this.
For these local public relations companies, in fact, different stages of development are facing different management issues. That is, at some stage, you must solve the management challenges faced at these stages. Are there any other challenges?
The first question that public relations companies have to answer from the beginning is to decide whether your company will develop with customers or products. Some companies develop in the way of product specialization. For example, we can see that some public relations companies are now writing companies. Some serve institutions, some serve enterprises, and some directly come from the needs of public relations companies. They make this into products to provide services for customers and public relations agencies in all walks of life. This model belongs to product specialization. I develop a product, such as Tianxia Internet, which may also belong to the direction of product specialization. There is also a category called customer specialization, which is subdivided into industry and cross-industry specialization. In fact, answer me, which direction do these companies do? If you specialize in customers, you have to answer a question, that is, can you specialize in industry? Because we know that there are some areas in PSF where there is no trade ban. However, this is a rule in public relations and is not allowed. This impermissible topic is that it is not easy for professional institutions to do professional development in knowledge accumulation. The basic premise of professional development in the industry is that you should know better than your customers.
The second topic is how to relate professional ability to customer relationship. We see that among the four quadrants in the icon, in essence only your enterprise can survive and develop under the two quadrants. The other two quadrants are not places where you stay for a long time. In other words, only two quadrants can live normally.
When it develops further, it will face the question of answering the third topic, whether it is stronger or bigger. Our basic choice is to be strong, that is, no matter what scale we do, we only do public relations services. However, we can see that when some organizations reach a certain level, they will diversify and expand, such as training and advertising services.
Another topic is, when you reach a certain scale, "Is the child raised by yourself or by others?" When the enterprise develops to a certain stage, you will find that your strength is insufficient, and then you need to hire a professional manager. Because a typical feature of intellectual services is that laymen cannot lead experts, you should invite an expert leader to manage your company when it reaches a certain level.
Finally, what I want to share with you is that if you intend to be a public-private relationship company and seek long-term development, it must not be developed by cost leadership strategy. The development model like Granger is not feasible in the field of public relations, because the most important thing in the field of public relations is human capital, and the development of public relations companies mainly depends on the differentiation of intellectual capital. Moreover, this differentiation has nothing to do with scale. The differentiation of large-scale companies may not be obvious, but it may be obvious in small companies.
Our experience can be seen from the development of China as a whole. At present, consumers are becoming more and more personalized and smarter, and the power of public-private relations is indeed getting stronger and stronger. If so, from the perspective of pure marketing, we think that the mass * * * relationship market is basically a "personality-led" market. If it is an advertising market, domestic first-line brands may all be 4A companies so far, but the mass * * * relationship market is just the opposite. The rule here is that if advertisers deal with images, there are many places that are * * *, and people in photochina like to see them. Therefore, the globalization experience of international enterprises can be easily transplanted to China market, but public-private relations mainly deal with information, and we know that language has strong uniqueness and cultural connotation. So in the field of public relations, local public relations companies are most likely to become bigger and stronger. Thank you!
According to your own physique, make a week's physical exercise plan (including the time, content and quantity of daily exercise in a week), and explain in detail three aspects: scientificity, pertinence and feasibility.
Scientificality: Does it conform to the basic principles of exercise?
Targeted: Whether it meets my objective conditions.
Operability: Can it run in practice?
The implementation method of physical exercise
I. Preparatory activities
1. Full-body warm-up activity: jog around the playground 1 lap, and the time is controlled within 5- 10 minutes. If the ambient temperature is low, you can run a few more laps to extend the time.
2. Local warm-up activities: The time is generally controlled at about 5 minutes, mainly including head exercise, chest expansion exercise, waist exercise, hip exercise, stretching exercise, leg press exercise and joint exercise.
Two or three physical exercise programs
The following three physical training events are conducted by teams in turn once a week.
(a) 3000 meters run
(two) push-ups, sit-ups, one leg squat to stand up
(3) Pull-ups, arm support and body rolling.
Third, organize activities.
(A) systematic finishing activities
You can't stop immediately after running 3000 meters or 5000 meters. You must jog for 2-3 minutes immediately, adjust your breathing, then transition to walking, and finally stop for local relaxation.
(b) local leisure activities
Local relaxation is a process of relaxing the stiff muscle (skeletal muscle) ligaments involved in strenuous exercise by massage and other means. Massage relaxation is the main means of local finishing activities, and it is also one of the key links to prevent muscle and ligament degeneration, improve muscle quality and obtain training results.
1. Basic massage techniques: mainly include rubbing, rubbing, rubbing, patting or knocking, (active and passive) shaking, light stepping, light pulling (such as kicking, continuous leg press, continuous bending, etc.). ) and acupoint pressing.
Weight loss:: Method 1: 1000 page 32K book, press abdomen and do sit-ups. The main point of action is to put down your body as soon as your waist leaves the mat, and then repeat this action. At first, there are about 30 in each group, and you do 2 groups a day. After adaptation, each group can't get up (exhausted) and do it twice a day.
Through personal practice, it is quite effective! However, if you don't pay attention to exercise, there will be a rebound. ...
Method 2: Sit by the bed, just a little. Grab the edge of the bed and keep your upper body straight. Legs together in a sitting position. Use the strength of the abdomen to lift the feet, and the thighs are best attached to the abdomen. But it's hard to do at first, and it will get better gradually.
This is very reduced. 10 The back abdomen is very flat. But when I first did it, my stomach hurt, so I got used to it.
Method 3: Lie flat on the bed, slowly lift your legs together until they are at 90 degrees with the upper body, slowly put them down and stay at 45 degrees and 90 degrees for 30 seconds respectively. Repeat the one-week physical exercise plan on Monday (written by yourself, not copied online).
★ 6: 30-( 1) Jogging for 2500 ~ 4000 m (aerobic training, improving cardiovascular system and enhancing endurance) (2) Stretching activities (improving flexibility and accelerating physical recovery).
★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.
Tuesday
★ You can also arrange your favorite sports activities during the break (not too intense).
Wednesday
★ Repeat Monday's training.
Thursday
★ 17:30 (1) anaerobic training (warm-up before exercise): 30m accelerated running ×2 groups ++50m accelerated running ×2 groups ++ 100m accelerated running ×2 groups ++200m sprint ×3 groups.
(2) Aerobic training: jogging 2000 meters.
(3) Relax and stretch muscles after exercise.
Friday
★ Arrange favorite sports activities (such as basketball, volleyball and table tennis). )
Saturday
★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.
Sunday
★ Have a good rest and don't engage in too strenuous activities. I don't know if a full recovery is what you mean.
You can put forward specific requirements.
The alternation of rest and exercise, and the alternation of various exercise contents, methods and means are helpful to prevent sports injuries caused by local fatigue.
Well, in winter, because the body is in a semi-dormant state, outdoor exercise is generally not recommended, because cold air will affect the exercise effect, and maybe you will get injured and get sick, so it is recommended to do some exercise at home.