1 . After a challenging workout, the last thing you probably want to do is spend five to ten minutes stretching.     1     Why is stretching so important and how often do you need to do it? Here we are going to share what we have learnt from some experts.

When you think about exercise, most people participate in some type of aerobic (有氧的) activity that improves their cardiovascular (心血管的) endurance.     2     Those are two very important elements of a fitness program, but there’s also a third element. That is your flexibility and mobility, which is most often the one that’s ignored.

Stretching helps keep us mobile. We are born super mobile as babies and young children, but lose this as we grow into adults.     3     It means we are able to move less; we are functionally less able to do everyday stuff like picking up a pen from the floor, or climbing stairs efficiently.

    4     It’s also going to help reduce the risk of injury. Some people are naturally more flexible than others, but no matter whether you can touch your toes or not, you should be working on your flexibility and mobility because the more moveless you are, the more your muscles are shortening, which in turn is causing you to be tighter.

When you get up, you maybe go for a quick walk to fill up your water bottle or get a cup of coffee, then come back and do a seated leg stretch or a standing version.     5    

Wing Chun is a southern Chinese kung fu style descends from Shaolin Kung Fu. It has the distinction of having been founded by two women, Ng Mui and Yim Wing-chun.

The Wing Chun style is known for placing     1     (emphasize) on technique rather than strength. This style also calls for practitioners to stay relaxed while     2    (fight), allowing them to achieve a kind of softness or flexibility. This relaxed flexibility gives Wing Chun fighter     3     special kind of strength that allows them to bend, not break, just like bamboo.   

Legend has it that Wing Chun founder Ng Mui was living at Shaolin Temple     4     it was attacked and destroyed by Qing dynasty forcers. Surviving the attack, she escaped     5     the border area between Yunnan and Sichuan. There she met a young woman     6     (name)Yim Wing-chun, who     7     (final) became one of her top students. She taught Yim an improved version of Shaolin Kung Fu, known as Wing Chun now. This new martial art     8     (spread) and grown into different branches over the past two hundred years.

Ip Man, featured in the eponymous (同名的) hit films,     9    (be) a notable practitioner of Wing Chun style martial arts. He also taught the Wing Chun style to his student, Bruce Lee, who would go on to act in the beloved Hong Kong kung fu movies     10     helped make Chinese martial arts famous around the world.

Wushu, the Chinese martial art form known as kungfu in the West, is a     1     (value) cultural heritage of Chinese people and contribution to human civilization.

Wushu, often     2     (use) in the form of combat (搏斗), consists of several different kinds of movements. The Chinese people’s determination to win and strong characteristics     3     (reflect) in the intense body combat.

Wushu reflects the character of Chinese people and they apply their unique understanding of theory and principle to combat. It differs from European and American boxing. Wushu is a particular balance between external and inbuilt values,     4     not only shows the beauty of one’s figure, but also the meaning of profound     5     (elegant). Apart from simple combat techniques, martial arts are rooted     6     Chinese philosophy, containing ancient Chinese philosophers’ understanding of life and the universe.

Wushu, which aims to improve health and self-defense,     7     (begin) by promoting one’s moral character. The martial art movements are     8     (physical) demonstrated while internal thoughts are static (静态的). Like still waters, peace and quiet is considered     9     highest level of martial arts.

Having survived the difficult situations of life while     10     (maintain) all of its strength and vitality, Wushu is even believed to be the model of Chinese traditional culture and national spirit.