1 . “Be able to do a pull-up” is a common fitness goal.    1    .Go ahead, take a minute to celebrate. But don’t drop the training that you were doing pre-pull-up.

It’s attractive to change up your training. Because for weeks or months, you were doing the things that you do when you can’t do a pull-up.    2    .You should not leave the resistance bands and the pull-down machines in the dust. They need to stay with you during the next moment of your journey.

You need to lock in that first pull-up. So you did a pull-up today. That doesn’t mean you’ll be able to do one tomorrow. That’s probably confusing.

    3    . For example, if you squatted（下蹲）225 pounds last week, that doesn’t mean you could also squat 225 today. We might say that your “range” is 200-225, and when you’re well-rested and on top of the world, you’re able to hit the top of that range. But even on a bad day, you know you can hit at least 200.

Pull-ups are like that, too.    4    , your strength was in the range of 50-55% of what it takes to do a pull-up. That means that when you get your first pull-up, your range might be something like 95-100%. The day you did the pull-up is a 100%day.The next day, maybe you’re only at 99%.    5    

What you need to do now is keep working until doing one pull-up is the bottom of your range of abilities. By the time you can do two or three pull-ups some days, you’ll be able to do one pull-up any day.

3 . At a school soccer field in Rongjiang County, Guizhou, thousands of people, both villagers and tourists, are gathering to see a big event — the “Village Football Association (Village FA)”.

It is an exciting and fun soccer competition happening in a village. The people who live there organized it, and it has become really popular online lately. The competition takes place every Friday to Sunday from May 13th to July 29th. There are 20 teams made up of 16 different ethnic groups(民族) taking part in. The players, who come from local villages, have different jobs like butchers, farmers, and building workers. Instead of getting trophies (奖杯) as prizes, they receive things like salted meat, red eggs, and even live animals.

Yang Yajiang, the vice president of the soccer association in Rongjiang County, says, “________” Even though the players are not professionals (职业选手), they come together as a team and compete no matter what the result is.

Some of the people supporting the teams are in their 80s and don’t even know the rules of the game. But they still show up to cheer for their village teams. This spirit of unity isn’t just found in one village, but it’s seen among people from all over the country. Can you imagine a scene where after a match, suddenly 50,000 supporters from different ethnic groups come together to sing a song called “Me and My Country”?

Village FA is also a special event for the locals to show their culture. During breaks between matches, there are colorful performances by people from different ethnic groups. They sing, dance, and even have fashion shows where they wear traditional costumes.

10 . According to research, about 21.5 million American children between the ages of six and seventeen are involved (参与的) in a team sport.     1     But regardless of the reasons for getting involved, children can gain a lot from sports.

A 2006 report shows that taking up sports can increase both emotional and behavioral well-being in teenagers. And increased well-being can lead to higher confidence, which results in better overall performance.     2     In addition, they usually get along well with people around them and are less likely to have bad or risky behavior.

    3     Through this process, children develop social and leadership skills and learn the value of teamwork. Children involved in sports usually have stronger and better relationships with their schoolmates and a better understanding of people from different backgrounds.

Actually, sports give children an opportunity to communicate with adults in valuable and positive ways, which can help them develop closer relationships with adults. This effect is especially great when children don’t get along well with their family members.     4    

Although most effects of sports on children are good, there can be disadvantages. If the pressure to win is overemphasized (过分强调) or the expectations of parents or coaches become too great, kids may experience lots of stress.     5     To avoid these bad effects, children should not overemphasize winning but focus on developing certain skills.