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在处理了她去年的行为所带来的影响后，华盛顿特区的丽莎·阿姆斯特朗被要求协助莫尔坎贝的谋杀案调查。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.《创造营宿舍日记》为大型青年团训节目《创造营2019》的衍生节目，主要内容为《创造营2019》学员们练习生活中宿舍的真人秀部分。主要包含学员日常生活互动，展示学员在舞台下、练习生活之余的状态。讲述了周屿（阿盐饰）意外去世，灵魂附身金毛狗陪伴兄弟朱可（籍皓饰）。开始帮朱可反抗领导压榨、揭穿伪善女神（郑啟姿饰）、打破职场潜规，最终让朱可逆袭——脱单、成为自由且幸福的漫画家。扫墓时，女友（孟轩子饰）告诉朱可，从没有周屿灵魂，逆袭全靠他自己。不过听说龙且战死的消息传到彭城，范亚父可是直接受惊晕倒，继而重病卧床的。Episode 9