Me Ya Sa Yin Aiki na Farko Yake da Muhimmanci Don Yin Aiki Daidai

Aikin da ake yi a safiya yana da kyau fiye da kawai tsara lokacin motsa jiki. Yana gina ƙarfi, yana haɓaka hankali, kuma yana shirya jiki a zahiri don bukatun wasa. Bincike game da tsarin aiki ya nuna cewa yin jerin ayyuka iri ɗaya a lokaci guda kowace rana yana ƙarfafa hanyoyin jijiyoyi, yana sa halin ya zama na atomatik a tsawon lokaci. Wannan aikin na atomatik yana rage gajiya ta yanke shawara kuma yana kawar da gwagwarmayar yau da kullun na Shin ya kamata in yi aiki yanzu ko daga baya?

Idan ka yi aiki a hankali a lokacin da kake barci, za ka iya yin amfani da ƙarfin jiki don ka yi aiki sosai a lokacin da kake barci.

  • Gina ƙarfi Kammala zaman motsa jiki da aka mai da hankali da wuri yana haifar da jin daɗin ci gaba wanda ke ɗaukar sauran ranar ku.
  • Inganta bayyanar hankaliFLT:1 Aikin safiya yana share hazo na tunani kuma yana shirya kwakwalwarka don ƙalubalen fasaha da na magana.
  • Rage jinkiri. Babban shinge ga aikin da ya dace galibi shine farawa kawai.
  • Inganta shirye-shiryen jiki bayan farkawa yana ƙara yawan jini, sassauta haɗin gwiwa, da shirya bakin, diaphragm, da core don wasa mai ɗorewa.
  • Ci gaba da horo. Tasirin da ƙananan nasarori na yau da kullun ke haifar da haɓaka kai, imani da ikon cimma burin.

Ko kai ɗalibi ne da ke shirya jarrabawar juriya, ko kuma mai sana'a da ke riƙe da jimiri, ko kuma mai sha'awar girma da ke neman ci gaba, kafa aikinka da safe zai sa ka zama wani ɓangare na ranarka.

Jagora a Mataki na Kafa Al'adar Safiya

Don tsara tsarin motsa jiki na safe wanda ya dace da rayuwarka kuma ya ba da tabbaci yana bukatar tsari mai kyau.

Mataki na 1: Ka Kafa Lokaci da Za Ka Yi Tashin

Ka tashi a lokaci guda kowace rana, har da a karshen mako. Wannan yana daidaita agogon ka na ciki kuma yana sa aikin safiya ya zama na halitta maimakon na damuwa. Ka yi niyyar lokaci wanda zai ba ka damar aƙalla minti 4560 don dukan aikin ka daga farkawa zuwa kammala zamanka. Idan ka kasance sabon zuwa aikin safiya, ka fara da minti 30 kuma a hankali ka faɗaɗa.

Mataki na 2: Ka Yi Shirin Gaban

Ka rage yawan damuwa ta wajen shirya wurin da za ka yi horo a daren da ya gabata. Ka shimfiɗa kayan aikinka (ka duba man shafawa ko man bawul), ka ajiye waƙar, ka ajiye waƙoƙi ko littafin rubutu, ka ajiye fensir, ka ajiye wani metronome, ka kuma sa sa saukowa. Ka ɗiba gilashin ruwa kusa da gadonka.

Mataki na 3: Ka Farka a hankali kuma ka yi ruwa

Idan ka farka, ka ba jikinka 'yan mintoci kaɗan don ya canja. Ka sha gilashin ruwa mai yawa. Rashin ruwa da dare na iya shafan motsi mai kyau, numfashi da kuma tunani.

Mataki na 4: Ka Yi Jiki a Hanyar da Ta Dace

Bi hydration tare da minti 510 na shimfiɗa mai sauƙi. Ga masu wasa na ƙaramin ƙarfe, mai da hankali kan kafadu, wuyansa, saman baya, kirji, da kugu. Matsayi mara kyau shine mai laifi na tashin hankali yayin wasa; shimfiɗa safiya yana taimakawa sake daidaitawa. Haɗa motsa jiki na numfashi na diaphragmatic a baya tare da hannayenku a cikin ciki, numfashi mai zurfi don ƙidaya huɗu, riƙe huɗu, numfashi shida. Wannan yana samar da na'urar numfashi don sarrafa numfashi da ake buƙata a cikin wasa mai ɗorewa.

Mataki na 5: Ka Fara Warming Up Ba tare da Na'urar Ba

Kafin ka ɗauki ƙahon ka, yi murmushi na murya na minti 23. Ka mai da hankali kan samar da ci gaba, tsayayyen murya a cikin yanayi mai dadi. Wannan yana kunna tsokoki na ƙahon ba tare da juriya na kayan aiki ba, rage haɗarin tashin hankali. Yin amfani da murya tare da ƙahon murya ko mai shiru na motsa jiki na iya taimakawa wajen ware wannan matakin. Yawancin ƙwararrun 'yan wasa na ƙaramin ƙarfe suna jaddada murya a matsayin hanya mafi inganci don fara zaman horo.

Mataki na 6: Ka Kafa Makasudai

Kafin ka buga wata sautin, ka bayyana abin da kake son cimmawa a cikin minti 30 60 na gaba. Rubuta shi. Manufarka na iya zama fasaha ( inganta saurin magana a kan babban sikelin F), mai bayyanawa (samar da ƙarfi a cikin buɗe waƙar tuba ta Vaughan Williams), ko gyarawa ( gyara C mara kyau a cikin babban rajista).

Mataki na 7: Ka Yi Aikin Aiki

Ka bi wannan tsarin na gaba ɗaya a yawancin zamanka:

  1. ]Tons masu tsawo (510 min.) ] Yi wasa da sautin da aka riƙe a cikin matsin lamba mai daidaituwa, mai da hankali kan iska mai ɗorewa, daidaitaccen sauti, da kuma sakin magana. Yi amfani da mai daidaitawa don bincika sautin. Dynamics da octaves daban-daban.
  2. FLT:0]]Lip slurs da kuma motsa jiki na sassauci (510 minti) Aiki akan santsi, saurin sauyawa tsakanin sassan ba tare da yin magana ba. Don ƙananan ƙarfe, wannan yana gina ingantaccen kula da buɗewa da ake buƙata don tsabtace slurs da tsalle-tsalle marasa wahala.
  3. Scale da arpeggios (10 min.) Yi aiki da manyan da ƙananan ma'auni a cikin maɓallan goma sha biyu, da kuma nau'ikan jituwa da waƙa. Don ƙaho euphonium da baritone, ƙara ma'auni a cikin uku. Don tuba, mai da hankali kan ƙananan rajista tare da metronome.
  4. FLT:0) Hanyar ko ɗanɗano (1015 min) Yi amfani da ƙwarewar fasaha ga kayan kiɗa. Zaɓi ƙwarewar ƙwarewa ko ɗanɗano mai wuya. Yi aiki a cikin gajeren sassan tare da metronome, a hankali ƙara saurin.
  5. ]Repertoire ko improvisation (rashin lokaci) ] Ƙara da wani abu da ke motsa ku: wani abu da kuke so, karanta gani, ko kyauta mai kyau akan ci gaban kide-kide. Wannan yana kiyaye farin ciki a cikin al'ada.

Ainihin rarraba zai iya canzawa dangane da burin ku, amma kula da tsarin aikace-aikacen kiɗa na motsa jiki yana tabbatar da ci gaba mai kyau.

Mataki na 8: Ka Yi Ƙarshe da Takaitaccen Bincike

Ka ɗauki minti biyu bayan ka yi horo don ka rubuta bayanin kula. Mene ne ya dace? Mene ne ya kamata ka yi? Waɗanne canje-canje ka yi? Wannan halin yin tunani da gangan yana sa ka yi saurin koya ta wajen tilasta maka ka faɗi abin da ka lura.

Abubuwa Masu Muhimmanci da Za Mu Yi Kowane Safiya

Bayan yin amfani da wannan aikin, akwai wasu halaye da suka bambanta da yin amfani da shi da kyau da ba zai yiwu ba bayan makonni biyu da kuma yin amfani da shi da daɗewa.

Ruwa

Ka sha ruwa nan da nan bayan ka farka kuma ka sha ruwa a duk lokacin da ka yi magana. Ko da ɗan ƙarancin ƙarancin ruwa zai iya ƙosar da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwa

Motsi na Jiki

Hada da gajeren motsi wanda ke nufin yankunan da suka fi shiga cikin wasa na tagulla: shimfiɗa na kashin baya na thoracic (don tallafawa matsayi na tsaye), buɗewar kugu (don ba da damar numfashi mai zurfi), da juyawa a kafada (don kiyaye tsokoki na hannu da kirji).

Lokaci na Yin Koyi da Aka Mai da Hankali

Ka kare minti 30 60 daga katsewa. Ka kashe sanarwar waya, ka rufe kofa, kuma ka sanar da 'yan gidanka cewa ba ka samuwa. Yin ayyuka da yawa a lokacin motsa jiki duba imel ko sauraron kwasfan fayiloli yana raba hankali kuma yana hana zurfin mayar da hankali da ake buƙata don samun ƙwarewa. Ingancin aikin safiya ya fi yawan lokaci na agogo muhimmanci.

Abubuwan da Za Su Sa Ka Yi Magana Mai Kyau

Ka haɗa da ɗan gajeren tabbaci ko mantra kafin ka fara. Misali: Ina gina ƙwarewa numfashi ɗaya a lokaci. ko Yau zan zama ɗan wasa mafi kyau fiye da jiya. Magana ta kai tsaye mai kyau tana rage damuwa game da aiki kuma tana ƙarfafa tunanin ci gaba, wanda shine imanin cewa za a iya haɓaka ƙwarewa ta hanyar ƙoƙari. Guji alamun ƙira kamar Ina da mummunan halayen wanda zai iya lalata aikin kafin ya fara.

Abincin Da Ya Dace Bayan Yin Jaraba

Ka ciyar da jikinka bayan ka yi aiki, ba kafin ka yi aiki ba. Yin aiki a kan komai ba shi da kyau ga yawancin mutane kuma yana hana jinkiri. Duk da haka, a cikin minti 30 bayan kammala, ka ci karin kumallo mai ma'ana tare da furotin, carbohydrates masu rikitarwa, da kuma kitse masu kyau don tallafawa dawo da tsoka, aikin fahimi, da makamashi don sauran rana. Yin wasa da ƙaramin ƙarfe yana da matukar bukata a jiki.

Nasihu don Ka Ci Gaba da Ƙwazo da Kuma Shawo Kan Matsaloli

Ko da an tsara tsarin da ya fi kyau zai iya kawo cikas.

Ka Fara Ƙananan Abubuwa Kuma Ka Gina Sannu a hankali

Idan ba ka da wata sana'a a yau, ka yi ƙoƙari ka yi minti 10 a rana a mako biyu na farko. Ka sa ya yi maka sauƙi ka yi nasara. Bayan mako biyu, ka ƙara minti 5. Bayan wata ɗaya, ka ƙara minti 30.

Ka Yi Bincike da Yadda Ka Ci Gaba

Yi amfani da mai sauƙaƙe mai bin dabi'u kalandar takarda inda kuka sanya X ga kowace rana da kuka kammala aikinku, ko aikace-aikacen dijital kamar Habitica ko Streaks. Tsarin gani yana da ƙarfi. Ganin sarkar kwanaki 30 a jere yana haifar da rashin ƙarfi wanda ke sa ku jinkirta karya shi. Hakanan ku rubuta takamaiman ma'aunin aiki: saurin da aka samu a kan wani mawuyacin lokaci, mafi tsawo mai tsawo, ko yawan gudu mara aibi. Waɗannan ma'aunin suna ba da ra'ayi na manufa.

Ka Kafa Wuri na Yin Aiki

Idan kana da wuri mai sauƙi, ka yi amfani da wata alama ta gani: ƙaramin matashi, wata fitilu, ko kuma wata alama da ta ce "Zone na Koyi" zai iya ba ka damar canja wurinka zuwa yanayin aiki.

Ka Gyara Al'amuranka Don Ka Guji Matsakaicin Matsayi

Ka yi amfani da wannan hanyar don yin amfani da wasu abubuwa da ke cikin zuciyarka. Ka yi amfani da wannan hanyar don yin amfani da wasu abubuwa da ke cikin zuciyarka.

Ka Sami Abokan Hulɗa da Za Ka Ba da lissafi

Ka raba burin da kake da shi na safe tare da malamin, abokin wasan kwaikwayo, ko kuma ƙungiyar kan layi. Ka yi alkawarin aika saƙon saurin shiga bayan kowane zaman. Sanin wani zai ga ci gabanka (ko rashin sa) yana ƙarfafa daidaito. Wasu 'yan wasa suna amfani da lissafin jama'a, kamar sanya ɗan gajeren bidiyo na warming up a kan kafofin watsa labarun.

Ka Yi Hanyar Yin Halin Ranakun da Ka Rasa

Idan ka rasa rana ɗaya ba yana nufin cewa aikinka ya lalace ba. Abu mafi mahimmanci shi ne ka dawo a rana ta gaba ba tare da laifi ko sukar kanka ba. Nazarin abin da ya haifar da hutu, rashin lafiya, wajibai na iyali kuma daidaita daidai. Alal misali, idan safiya ba zai yiwu ba a lokacin yanayi mai wahala, sauya aikinka zuwa yamma ko maraice na ɗan lokaci.

Misali na Ayyukan Safiya don Masu Wasa da Ƙananan Ƙasa

A ƙasa akwai cikakken tsarin samfurin da ya haɗa da dukan ka'idodin da ke sama.

  1. A lokacin da kake barci, ka yi amfani da ruwa mai yawa don yin amfani da ruwa mai yawa.
  2. Fitarwa da numfashi mai laushi 5 min na juyawa a kafada, karkatar wuyansa, tsawaitawar cat-cow, da numfashi na diaphragmatic (shayewa 4, riƙewa 4, numfashi 6).
  3. A cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya, a cikin safiya,
  4. A cikin sautin, za a iya yin amfani da sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin sautin
  5. FLT:0]]6:53 AM Lip slurs Minti 5 na slurring tsakanin sassan a tsakiyar da ƙananan rajista. Fara da slurs biyu-nuff, ci gaba zuwa uku-da- hudu-nuffuna patterns.
  6. A cikin wannan yanayin, za a iya yin amfani da maɓallin kewayawa don yin amfani da maɓallin kewayawa.
  7. A cikin saiti na farko, an yi amfani da shi don yin amfani da kayan aiki na yau da kullum.
  8. A cikin wannan labarin, an rubuta wani littafi mai suna "The Book of the Dead" da aka rubuta a cikin littafin nan "The Book of Life".
  9. A cikin wannan labarin, an rubuta wani abu da ya tafi da kyau kuma wani abu da za a inganta gobe.
  10. A cikin wannan yanayin, za ku iya yin amfani da abincin da kuka saba da shi don yin amfani da abincinku.

Jimlar lokaci: kimanin minti 60. Idan kana da minti 30 kawai, ka yanke kowane sashe daidai amma ka kiyaye jerin: warming up → technical → musical.

Yadda Za a Sa Sa Safiya Ta Yi Ƙaruwa

Ayyukan safiya ba kawai game da inganta yau da kullun bane; suna tsara dukkan asalin ku a matsayin mawaƙa. Lokacin da kuke motsa jiki koyaushe kowace safiya, kuna ƙarfafa imanin cewa kiɗa shine fifiko a rayuwar ku. Bayan lokaci, wannan canjin ainihi yana sa aikin ya zama kamar aiki ba tare da aiki ba kuma ya zama ainihin ɓangaren ainihin abin da kuke. Wannan shine ƙa'idar halaye na ainihi na ainihi na ainihi, wanda James Clear ya inganta a cikin Ayyukan Atomic na FLT:3. Maimakon cewa Ina so in yi aiki sosai, kun fara cewa Ni irin mawaƙa ne wanda ke yin aiki kowace safiya.

Ga masu wasa da ƙananan ƙarfe musamman, buƙatun jiki na kayan aiki taƙamar iska mai ƙarfi, ƙarfin ƙwanƙwasa, da daidaitattun magana na buƙatar kulawa ta yau da kullun. Rashin kwana biyu ma na iya jinkirta ci gaba sosai. Akasin haka, daidaitaccen aikin safiya yana gina ƙwaƙwalwar tsoka da daidaitawa wanda ke ɗaukar ku ta hanyar darussa, atisaye, da wasan kwaikwayo. Hakanan yana rage damuwa game da aiki saboda kun san kun shirya da aminci.

Ka yi la'akari da amfanin da ke tattare da tunani. Yin tunani da safe yana da amfani sosai. Yin tunani da kyau da hankali da kuma sauraron muryarka da kuma numfashi da kyau suna sa jikinka ya kwantar da hankali.

Idan kuna sha'awar ilimin da ke bayan halayyar dabi'u, James Clears Atomic Habits (FLT: 1) yana da mahimmanci. Don shawarwarin warming-up na musamman, shafin yanar gizon David G. Monette (FLT: 5) yana ba da haske game da numfashi da shirye-shiryen embouchure. Bugu da ƙari, Brass Music Online (FLT: 7) yana ba da kyauta da motsa jiki ga masu wasa na ƙananan ƙarfe.

Tunani na Ƙarshe

Ƙirƙirar aikin safiya wanda ke ba da gudummawa ga aiki mai kyau yana ɗaya daga cikin mafi kyawun saka hannun jari da za ku iya yi a ci gabanku a matsayin mai ƙarancin mawaƙa. Ta hanyar kafa aikinku a cikin sa'o'i masu nutsuwa na safe, kuna gina ƙarfi, rage jinkiri, da haɓaka horo wanda ke raba masu wasa na yau da kullun daga masu kida masu kwazo. Mai da hankali kan ci gaba, ba kammala ba. Wasu safiya za su ji daɗi ba tare da ƙoƙari ba; wasu za su ji kamar yaƙi da ƙarancin ƙugiya ko tunani mai hazo. Dukansu suna da kyau.

Ka soma gobe, ka ɗaga ƙaho, ka cika gilashin ruwa, ka yi hakan na minti goma kawai, ka sake yin hakan a rana mai zuwa. Ba da daɗewa ba, aikin safiya zai zama abin da kake ɗokin yi a ranar.