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W******e
发帖数: 3319 | 3 1. Introduction
My interest in studying creativity was inspired by the frustrations that I
felt as a student, then as a professor. I wanted to know how I could
encourage creativity in myself, my students, and my colleagues.
Politicians, industrial managers, academic administrators, and other leaders
often say that innovation is critical to the future of civilization, our
country, their company, etc. But in practice, these same people often act as
if innovation is an evil that must be suppressed,... 阅读全帖 |
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l******7
发帖数: 132 | 4 腹部的肌肉大体上是Rectus Abdominis（spine flexion）
Transverse Abdominis（ Forced expiration，pulls abdominal wall inward，
Compresses and supports abdominal viscera，Assist in expulsion of abdominal
organ contents as in urination, defecation, vomiting, and child birth and
Intra-abdominal pressure ），
Obliques（spine flexion, rotation and lateral flexion),
Quadratus Lumborum(spine lateral flexion and rotation)
Erector Spinae(spine extension,rotation and lateral flexion)
常见的坐姿问题主要是 erector spinae 太紧张，这样腰部的rotati |
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T********e
发帖数: 533 | 5 Schmidt & Bender有个1-8x24 PM Short Dot，要价$3,600。AR15.com的那个著名的介
绍AR scopes的帖子上有介绍。不过比较奇怪的是在S&B自己的网站上好像只有1.1-4x的
AR scopes，可能是我没找到？
那个帖子的作者在去年的shot show上和Schmidt & Bender的一个engineer谈过，这里
是他的原话，看来这种镜子从1-4x变成1-8x还是有很大难度的。
“The cost and delay issue are to some extent spawned from the same
intrinsic design difficulties. As the erector ratio is increased from say 4x
in a 1-4 power scope to 8x in a 1-8x scope, the tolerances in the
mechanical parts do not decrease by a power of 2 but rather by a power o... 阅读全帖 |
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v*****r
发帖数: 2325 | 6 来自主题: Weightlifting版 - DL问题 gray cook 强调左右手臂腿的BALANCE, 我觉得很好
单腿DL 可以增加对腿部肌肉的LEVERAGE, 还可以锻炼CROSSBODY TENSION.
不过, ERECTOR SPINAE 是没法通过单腿 DL/SQ 来LEVERAGE 吧...
for example, if you are able to to 300 deadlift on both legs, then try to
dealift single leg with 150lbs, leg will experience same intensity. but
erector spinae only working on 150, far from 300. |
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t***h
发帖数: 5601 | 8 http://freebeacon.com/china-conducts-second-flight-test-of-new-
China's military conducted the second flight test of its newest long-range
missile that is capable of hitting targets in the United States with a
nuclear warhead, according to defense officials.
The flight test of the new Dong Feng-41, or DF-41, took place Friday from
the Wuzhai missile launch center in Shanxi province to an impact range in
western China, said officials familiar with details of the tests.
It was the second test of t... 阅读全帖 |
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t***h
发帖数: 5601 | 9 http://freebeacon.com/china-conducts-second-flight-test-of-new-
China's military conducted the second flight test of its newest long-range
missile that is capable of hitting targets in the United States with a
nuclear warhead, according to defense officials.
The flight test of the new Dong Feng-41, or DF-41, took place Friday from
the Wuzhai missile launch center in Shanxi province to an impact range in
western China, said officials familiar with details of the tests.
It was the second test of t... 阅读全帖 |
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t***h
发帖数: 5601 | 10 http://freebeacon.com/china-conducts-second-flight-test-of-new-
China's military conducted the second flight test of its newest long-range
missile that is capable of hitting targets in the United States with a
nuclear warhead, according to defense officials.
The flight test of the new Dong Feng-41, or DF-41, took place Friday from
the Wuzhai missile launch center in Shanxi province to an impact range in
western China, said officials familiar with details of the tests.
It was the second test of t... 阅读全帖 |
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t***h
发帖数: 5601 | 11 http://freebeacon.com/china-conducts-second-flight-test-of-new-
China's military conducted the second flight test of its newest long-range
missile that is capable of hitting targets in the United States with a
nuclear warhead, according to defense officials.
The flight test of the new Dong Feng-41, or DF-41, took place Friday from
the Wuzhai missile launch center in Shanxi province to an impact range in
western China, said officials familiar with details of the tests.
It was the second test of t... 阅读全帖 |
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发帖数: 1 | 12 哈哈哈
The American and South Korean militaries are analyzing the details of the
latest test launch by North Korea, in which a couple of short-range
ballistic missiles were fired towards the Sea of Japan.
Pyongyang fired the projectiles using a transporter erector launcher (TEL)
about 20 minutes apart from the Wonson area early Thursday morning, South
Korea's Joint Chiefs of Staff (JCS) said, noting that the short-range
missiles flew for around 430 kilometers at an altitude of around 50
kilometers ... 阅读全帖 |
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r********n
发帖数: 7441 | 13 Iran Missile Milestones
http://www.iranwatch.org/wmd/wponac-missilemilestones.htm
Updated July 2011
1985: Then-speaker of the Iranian Majlis Ali Akbar Hashemi Rafsanjani leads
a high-level delegation to Libya, Syria, North Korea and China, reportedly
to acquire missiles.
1985: Iran receives its first Scud-Bs from Libya.
1987: China sells Iran "Silkworm" anti-ship cruise missiles.
1987: Iran reportedly receives approximately 100 Scud B missiles from North
Korea. Iran had allegedly agreed to finan... 阅读全帖 |
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g******t
发帖数: 11249 | 14 【 以下文字转载自 Returnee 讨论区 】
发信人： blacklv(嘿嘿), 信区： Returnee
标题： 美国求学执教的见闻和感受（转载）
发信站： BBS未名空间站(Thu Sep 21 09:10:09 2017,GMT)
现在我想简述一下我在美国七年求学执教的一些第一手见闻和感受。一是希望起到抛砖
引玉之效，二是给自己总结一下，为自己回国工作后和人侃教育整理一下材料。
几点说明：
1 我在21世纪初在北京某大学A学习，之后来美留学读博士（涉及学校 B C），再往后
在美国执教（大学D）。我对国内本科硕士，国外本科博士等阶段的基础科学教育（包
括学习和教学）都有一定体会，在我的系列中也会对中美的大学做一些对比。
2 我的专业方向属于纯数学（以及相当程度的理论物理）。我对实验类学科或工科了解
很少，故无法涉及这些方向。但我教过不少数学课（大学里学生最杂的课），这使得我
能大范围接触全校各个专业学生并由此感知他们的数学水平。
3 我求学的学校各自代表了中美的最高水平，我执教的也是老牌藤校。一方面我感觉到
了一流大学确有过人之处，另一方面我也看到了一些令我大跌眼镜的现象。我... 阅读全帖 |
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s**********d
发帖数: 36899 | 17 erector set，一套可以装三四种不同的东西，有马达。
过几天costco可能就有了。 |
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r**m
发帖数: 1825 | 22 http://www.cchere.com/article/3888108
数学科学死亡行军（math-science death march）
这是纽约时报一篇长篇文章(链接出处:
http://www.nytimes.com/2011/11/06/education/edlife/why-science-
中强调的一个词。这篇文章主要讲的是：为什么 有很多爱好科学 有志于学习理工科的
孩子 到了大学学习两三年后纷纷转专业？----因为理工科实在是太难了（so darn
hard）， 特别是孩子们无法战胜低年级的数学科学死亡行军（math-science death
march）。
But, it turns out, middle and high school students are having most of the
fun, building their erector sets and dropping eggs into water to test the
first law of motion. The excitement quickly fades as stu... 阅读全帖 |
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u***************r
发帖数: 11227 | 23 发信人： blacklv(嘿嘿), 信区： Returnee
标题： 美国求学执教的见闻和感受（转载）
发信站： BBS未名空间站(Thu Sep 21 09:10:09 2017,GMT)
现在我想简述一下我在美国七年求学执教的一些第一手见闻和感受。一是希望起到抛砖
引玉之效，二是给自己总结一下，为自己回国工作后和人侃教育整理一下材料。
几点说明：
1 我在21世纪初在北京某大学A学习，之后来美留学读博士（涉及学校 B C），再往后
在美国执教（大学D）。我对国内本科硕士，国外本科博士等阶段的基础科学教育（包
括学习和教学）都有一定体会，在我的系列中也会对中美的大学做一些对比。
2 我的专业方向属于纯数学（以及相当程度的理论物理）。我对实验类学科或工科了解
很少，故无法涉及这些方向。但我教过不少数学课（大学里学生最杂的课），这使得我
能大范围接触全校各个专业学生并由此感知他们的数学水平。
3 我求学的学校各自代表了中美的最高水平，我执教的也是老牌藤校。一方面我感觉到
了一流大学确有过人之处，另一方面我也看到了一些令我大跌眼镜的现象。我感到这两
方面的很多东西我似乎没有在中文媒体网站上... 阅读全帖 |
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h*********n
发帖数: 11319 | 24 我过去一年都在chiropractor （西医，不是中国推拿）那里理疗，自觉的效果不错，
主要是自己有了很多保养腰部的意识，也注意运动或者久坐后的恢复。
首先，你坐什么椅子一点区别都没有。重要的是坐的时候腰板要挺直，尤其是lower
back要用力把腰部曲线拉直。你的脊柱曲线，每一节椎骨的角度，都是设计来在腰身挺
直的情况下承受压力用的，如果你佝偻着腰，曲线就没了，这个功能就发挥不了了。很
多人觉得这样会让背部酸疼，这是因为他们的腰部脊柱附近的肌肉太弱，起不到保护作
用，这样的人尤其需要锻炼。
第二，腰疼的根本原因是大腿僵硬。久坐会导致大腿quads muscle变紧，站立的时候会
牵扯骨盆，压缩脊柱，也会造成疼痛。解决办法是买个foam roller又叫瑜伽柱，每天
在上面滚一滚，按摩lower back和大腿正面/外侧。哪儿疼就停哪儿多按会儿。网上有
图解
第三，lower back深层靠近脊椎处有一条肌肉 (psoas major)是直连大腿骨的
，他也是很多人腰部隐痛的根源。google psoas major stretch有很多图片，最好是两
个人配合拉伸效果最好。还可以g... 阅读全帖 |
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n*******y
发帖数: 3337 | 25 呵呵，好象是天才，不是推出来的。
Hobbies
Tennis, Skiing and Snowboarding, Table Tennis, Tae Kwon Do (Black Belt),
Soccer, "Ultimate Frisbee", Reading, Origami, Video Games, Theater,
Amusement Parks, Foosball, Laser Tag
Bio
My interest for physics grew as a natural progression stemming from my
passion for mathematics, but both seemed to be innate for me. No one in my
family is either a mathematician or a physicist, nor was I introduced to
anyone in those fields early in my life. However, from the time I was a
to... 阅读全帖 |
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o***z
发帖数: 154 | 26 Last year, ~180人
This year, not sure, should be > 200. You can call them for more information
. Most of them are residents in Wood Land area.
1610 Woodstead Court, Suite 365, The Woodlands, Texas, 77380
Tel: (281) 419-6866 ext 11
Fax:(281) 419-4105
E-mail: i**[email protected]
菜单（Menu)
春意盎然 - 春卷，煎饺子 吉祥如意 - 白蘸鸡 红红火火 - 椒盐排骨 溜溜顺— 溜鱼
片 合家欢 –夫妻肺片 平平安安 – 什锦蔬菜 金玉翠满堂 – 松子，玉米，豌豆，虾
仁清炒 龙腾盛世 – 胡椒牛柳 生活美满 - 鸡炒饭， 白米饭 甜甜蜜蜜 - 糖果，饮料
抽奖 奖品单
Amazon Kindle Fire
2 Apple TVs
An Oil Painting
万利达歌王
$50.00 Certificate to Chi... 阅读全帖 |
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m*******r
发帖数: 4468 | 27 那是主要三块肌肉，
The Trapezius,
The Rhomboids,
The erector spinae,
每一块需要不同的exercises.
The Trapezius is a part of your shoulder and your neck. Becaues it has many
heads and insertions on on quite a few joints,the development of this area
will need compound vertical pull movements, such as deadlift, high pull,
power clean. You can use shrug but it will not as effective as other
exercise. I personally find snatch and overhead squats extremely useful, but
not many are able to perform those lifts.
The Rhomb |
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d*i
发帖数: 9453 | 28 ☆─────────────────────────────────────☆
manhunt2 (300) 于 (Wed Jan 30 21:41:44 2008) 提到:
就是框框里那部分.
☆─────────────────────────────────────☆
HardFi (HardFi) 于 (Wed Jan 30 22:03:15 2008) 提到:
各种各样的窄握距拉吧
☆─────────────────────────────────────☆
macrome (me) 于 (Wed Jan 30 22:24:37 2008) 提到:
这个吃了多少药啊?
☆─────────────────────────────────────☆
maxbenner (服了！) 于 (Wed Jan 30 22:38:58 2008) 提到:
那是主要三块肌肉，
The Trapezius,
The Rhomboids,
The erector spinae,
每一块需要不同的exercises.
The Trapezius is |
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l******7
发帖数: 132 | 29 看到那么多的讨论，也忍不住说几句。
crunch 的益处。
在一片对crunch 的喊打中，站出来告诉大家，crunch是有利的，只有你注意你的姿势
。crunch，的动作是平躺，髋部90度。抬肩，头离地，腹部收紧，胸部向上向前。同时
保持背部贴紧地面。crunch 主要是用到 rectus abodominis 和一些 obliques.
crunch 的益处在于提高了腹部肌肉的力量和耐力，有助于提高对脊柱的支撑，同时保
持了脊柱的活动范围（range of motion).
对于每天坐着工作的，问题是腹肌太弱，腰部的肌肉（erector spinae muscles）太紧
张, 引起脊柱变形，需要crunch来帮助矫正姿势。
从运动解剖和运动机能上讲，脊柱的活动范围（range of motion）主要是受到连接的
肌肉限制的。所以说crunch会压迫到脊柱根本就是无稽之谈。
腹部肌肉的耐力和力量是有限的，所以可以一次做上百的crunch的同学，你的姿势肯定
是有问题的，如果这样伤到脊柱，那是运动姿势的问题，和crunch无关。
对于练back extension的同 |
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c******t
发帖数: 1733 | 30 ##对于每天坐着工作的，问题是腹肌太弱，腰部的肌肉（erector spinae muscles）太
紧张, 引起脊柱变形，需要crunch来帮助矫正姿势。##
脊柱的肌肉有两部分，位于后面的extensors和位于前部的flexor（包括腹
肌），extensors保持脊柱直立和举起重量，flexor控制脊柱向前弯曲。强壮的脊柱需
要两部分肌肉，整个core的加强，而不是你说的“需要crunch来帮助矫正姿势”。强化
脊柱需要三方面练习，增加力量，柔韧性和拉伸以及利用大肌肌群的Aerobic运动。
Crunch是一个比较低效的运动，而且脊柱变形了你绝对不能做crunch, 更谈不上“需要
crunch来帮助矫正姿势”
##从运动解剖和运动机能上讲，脊柱的活动范围（range of motion）主要是受到连接
的肌肉限制的。所以说crunch会压迫到脊柱根本就是无稽之谈。##
我不知道你从哪里得出的结论，spine的range of motion 是由肌肉决定的，
肌肉弱化或受伤是range of motion的一个限制因素，但spine的ran |
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d*i
发帖数: 9453 | 31 ☆─────────────────────────────────────☆
lion2997 (阿文) 于 (Wed Apr 21 07:42:31 2010, 美东) 提到:
看到那么多的讨论，也忍不住说几句。
crunch 的益处。
在一片对crunch 的喊打中，站出来告诉大家，crunch是有利的，只有你注意你的姿势
。crunch，的动作是平躺，髋部90度。抬肩，头离地，腹部收紧，胸部向上向前。同时
保持背部贴紧地面。crunch 主要是用到 rectus abodominis 和一些 obliques.
crunch 的益处在于提高了腹部肌肉的力量和耐力，有助于提高对脊柱的支撑，同时保
持了脊柱的活动范围（range of motion).
对于每天坐着工作的，问题是腹肌太弱，腰部的肌肉（erector spinae muscles）太紧
张, 引起脊柱变形，需要crunch来帮助矫正姿势。
从运动解剖和运动机能上讲，脊柱的活动范围（range of motion）主要是受到连接的
肌肉限制的。所以说crunch会压迫到脊柱根本就是无稽之谈。
腹 |
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m*******r
发帖数: 13263 | 32 你說那個swing?
glutes
hamstrings
erector spinae
lower abdominals |
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z********0
发帖数: 9013 | 33 是，我最近看到，蹲到最低的时候，上身会前倾，这时spine erector得更使劲才能维
持straight back.
另一个是，在最低点的时候，膝盖的张力反而没有了，据说容易受伤。 |
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m*******r
发帖数: 13263 | 34 很多很多。。。
http://en.wikipedia.org/wiki/Core_(anatomy)
Major muscles included are the pelvic floor muscles, transversus abdominis,
multifidus, internal and external obliques, rectus abdominis, erector spinae
(sacrospinalis) especially the longissimus thoracis, and the diaphragm.
Minor core muscles include the latissimus dorsi, gluteus maximus, and
trapezius. |
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p*********l
发帖数: 26270 | 35 leg press也粗大腿
深蹲只粗大腿不翘臀的，一律打回去从头学动作，体会体会什么叫hip drive
http://en.wikipedia.org/wiki/Squat_(exercise)
Muscles engaged[edit]
Primary muscles
Gluteus maximus (glutes), quadriceps (quads), hamstrings
Secondary muscles (synergists/stabilizers)Erector spinae, transverse
abdominus, gluteus medius/minimus (abductors), adductors, soleus,
gastrocnemius[2]
我刚捐了3条牛仔裤，都是屁股那里拉不上去了，大腿没问题
我练深蹲不练leg press |
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f*********n
发帖数: 11154 | 37 http://www.rifleshootermag.com/gunsmithing/RS_mountup_200902/in
Here's how to do it. Snug the rifle in a rifle cradle. If you don't have
a cradle, get one.
Swab the receiver and mount or ring bases with gun-cleaning solvent to
remove grease, grit and fingerprints. Follow with a dry cloth, then a
silicone-impregnated rag.
Put base screws in a coffee saucer. If you don't, you'll lose one or
more. Guaranteed.
Set the base on the receiver and start the screws using a close-fitting
magnetic screwdriv... 阅读全帖 |
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a***a
发帖数: 8941 | 38 To me, I think VX2 is ok.
I did not find any problems with it, for my hunting purpose.
If you want better, you can consider VX3
Mark AR is new product. I am not sure if they are good or not. It was
actually called Mark 2.
I asked Leupold guys about VX3 and Mark AR, and here is their answer:
The VX 3 is a higher quality scope then the VXII because the VX 3 has the XT
lens system in it which enhances the light at dusk and dawn making it
better in those low light situations. The VX 3 also has a dua... 阅读全帖 |
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G***a
发帖数: 27294 | 39 (3) Back Extension on Mat
Muscles targeted: erector spinae, back extensors
ie face down on your front.
Extend your arms straight, keeping them by the sides of your head.
While keeping your hips intact with the floor, raise your upper body upwards
. Return to starting position and repeat. Do 12-15 reps. |
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G***a
发帖数: 27294 | 40 (4)Opposite Arm and Leg Lifts
Muscles targeted: erector spinae, back extensors
Lie face down on the floor.
Extend your arms straight by the sides of your head.
While keeping your hips intact with the floor, raise your right arm and left
leg up towards the ceiling at the same time while keeping your hips intact
with the floor.
Return to starting position.
Alternate by raising your left arm and right leg up towards the ceiling at
the same time while keeping your hips intact with the floor.
Do this |
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b***m
发帖数: 2112 | 41 2016.1.25-1.31: H.H.-1第7周, 72km
1.25: 6k easy run。Pace接近5min/km，没有吃ibu，感觉不错。感觉左小腿在好转，
准备继续既定策略，10k以上吃ibu，然后慢慢递减直到完全康复。《Running
Technique》中提到the total activity of the various muscles (in order of
greatest to least activity):
1-Hamstring (62%)
2-Rectus Femoris (49%)
3-Intrinsic foot/lower leg muscles (38%)
4-Gastrocnemius (calf 33%)
5-Erector Spinae (back extensors 30%)
6-Tensor Fascia Late (TFL hip flexor 25%)
7-Quadriceps (21%)
8-Glute Medius (20%)
9-Iliacus hip flexor (17%)
10-Glute Maximus (13... 阅读全帖 |
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b***m
发帖数: 2112 | 42 没什么特别的啊，健身房里的器材基本过一遍，练胸肌的基本免了。
19楼我给了个跑步时肌肉使用率的list：
1-Hamstring (62%)
2-Rectus Femoris (49%)
3-Intrinsic foot/lower leg muscles (38%)
4-Gastrocnemius (calf 33%)
5-Erector Spinae (back extensors 30%)
6-Tensor Fascia Late (TFL hip flexor 25%)
7-Quadriceps (21%)
8-Glute Medius (20%)
9-Iliacus hip flexor (17%)
10-Glute Maximus (13%)
我基本是按照上面这个主次顺序来练，内容包括仰卧起坐、spin bike、举重、平板、
平推、俯卧腿弯举、机械伸腿等等。
我的频度是平日子周一至周五每天中午练习20-30分钟，周末专注两个中长距离跑。平
时力量练习强度不太大，但是感觉对短距离跑的步幅提高不少。步幅增大（对肌肉力量
要求高）后跑步本身又反过来促进脚踝、小腿、大腿到核心部位... 阅读全帖 |
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b***m
发帖数: 2112 | 43 2016.1.25-1.31: H.H.-1第7周, 72km
1.25: 6k easy run。Pace接近5min/km，没有吃ibu，感觉不错。感觉左小腿在好转，
准备继续既定策略，10k以上吃ibu，然后慢慢递减直到完全康复。《Running
Technique》中提到the total activity of the various muscles (in order of
greatest to least activity):
1-Hamstring (62%)
2-Rectus Femoris (49%)
3-Intrinsic foot/lower leg muscles (38%)
4-Gastrocnemius (calf 33%)
5-Erector Spinae (back extensors 30%)
6-Tensor Fascia Late (TFL hip flexor 25%)
7-Quadriceps (21%)
8-Glute Medius (20%)
9-Iliacus hip flexor (17%)
10-Glute Maximus (13... 阅读全帖 |
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b***m
发帖数: 2112 | 44 没什么特别的啊，健身房里的器材基本过一遍，练胸肌的基本免了。
19楼我给了个跑步时肌肉使用率的list：
1-Hamstring (62%)
2-Rectus Femoris (49%)
3-Intrinsic foot/lower leg muscles (38%)
4-Gastrocnemius (calf 33%)
5-Erector Spinae (back extensors 30%)
6-Tensor Fascia Late (TFL hip flexor 25%)
7-Quadriceps (21%)
8-Glute Medius (20%)
9-Iliacus hip flexor (17%)
10-Glute Maximus (13%)
我基本是按照上面这个主次顺序来练，内容包括仰卧起坐、spin bike、举重、平板、
平推、俯卧腿弯举、机械伸腿等等。
我的频度是平日子周一至周五每天中午练习20-30分钟，周末专注两个中长距离跑。平
时力量练习强度不太大，但是感觉对短距离跑的步幅提高不少。步幅增大（对肌肉力量
要求高）后跑步本身又反过来促进脚踝、小腿、大腿到核心部位... 阅读全帖 |
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h******y
发帖数: 1040 | 45 来自主题: Weightlifting版 - 美女深蹲 This is her explanation, which sounds reasonable to me:
"My recommendation is 90 degrees to avoid excessive strain on the knees,
also, it is almost impossible to keep a neutral spine when going
lower. Almost everyone lets their low back round, which puts too much stress
on the erector spinae muscles." |
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s*******e
发帖数: 3042 | 46 靠， 牛人。 建议你以后开始练自由重量，效果更好。
标准硬拉是背部erector肌肉群，罗马尼亚硬拉是hip extender 肌肉群 |
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v*****r
发帖数: 2325 | 47 tried +45 lbs yesterday, okay with 4 reps on right foot.
leg and knee strength is okay.
158+90 = 248... SQ 1RM number in theory is 250+
but DL is only 225.
tried taking down 275 from BP rack to floor, grip strength is okay
so the weakest link is still "Erector Spinae". not sure what muscle to
prevent spine left-right tilt ???... to stablize spine in left right
direction.... |
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v*****r
发帖数: 2325 | 48 来自主题: Weightlifting版 - DL问题 记得MASTER逍遥浪 DL 都快接近５００LBS
让他讲讲如何增加 GRIP STRENGTH。。。
您太谦虚了, 换个角度 your erector spinae is too strong...
what's the weight you are lifting with grip aids?
做动作做到脸红脖子粗 加喊 是过头（INPROPER WEIGHT）的表现力吧??? 高手点评一
下吧...
sometimes 我有脸红脖子TENSE， 还有冲击 PR的频率最近高了一点。 我都在想会不会
升高血压。。。
昨天我开始全面WAVE DOWN 了。。。 |
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