performance-health
Yin Amfani da Hoto da Kuma Yin Koyarwa don Yin Nasara
Table of Contents
Fahimtar Hoto da Kuma Yin Halin da Ya Sa Ake Yin Hoto
Hoto da kuma aikin tunani sune fasahohin ilimin halin dan adam wanda ke bawa mawaƙa damar kwaikwayon abubuwan da suka faru ba tare da yin amfani da kayan aikin su ba. Waɗannan hanyoyin sun dogara da ikon kwakwalwa don ƙirƙirar da ƙarfafa hanyoyin jijiyoyi ta hanyar tunanin aiki. Ga masu wasan mawaƙa, wannan yana nufin jin sauti na magana, jin daidaitaccen ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙira, da kuma jin goyon bayan numfashi da ake buƙata don dogon lokaci. Lokacin da aka yi amfani da su koyaushe, waɗannan fasahohin na iya hanzarta haɓaka ƙwarewa, haɓaka daidaito, da rage lalacewar jiki na zaman horo mai tsawo.
Bincike a fannin ilimin halayyar wasanni da ilimin kiɗa ya nuna cewa atisayen tunani suna kunna yankunan ƙwayar motsi iri ɗaya kamar aikin jiki. Wani bincike mai mahimmanci na Pascual-Leone da abokan aikinsa a Harvard ya nuna cewa tsarin motsa jiki na kwanaki biyar ya haifar da canje-canje na jiki kusan iri ɗaya da waɗanda motsa jiki ya haifar. Masu kida waɗanda ke haɗuwa da motsa jiki da motsa jiki galibi suna riƙe da cikakkun bayanai na fasaha da fassara fiye da waɗanda ke dogaro da maimaita jiki kawai. Misali, binciken da aka buga a cikin Psychology of Music ya gano cewa 'yan piano waɗanda suka yi amfani da motsa jiki na tunani kafin wasan kwaikwayo na rayuwa sun rage canjin bugun zuciya kuma sun nuna ƙarancin kurakurai idan aka kwatanta da ƙungiyar kulawa. Yayinda labarin asali ya mai da hankali ne akan masu wasan rawa, ƙa'idodin da ke ƙarƙashinsa galibi suna amfani da kowane kayan aiki mai yawa ko mai yin aiki da ke neman inganta aikin su ba tare da ƙara yawan nauyin jiki ba.
Kimiyyar Hanyoyin Hannu da ke Bayan Hoto
Lokacin da kake tunanin kunna sikelin ko wani ɓangaren mawaƙa mai wuya, kwakwalwarka tana kunna kwakwalwa a kusan tsari ɗaya kamar yadda kake wasa. Wannan yanayin, wanda aka sani da daidaitaccen aiki, yana nufin cewa atisayen tunani na iya ƙarfafa ƙwaƙwalwar tsoka, inganta lokaci, da ƙarfafa yatsunsu daidai. mabuɗin don yin wannan tasiri yana cikin haske da yanayin jujjuyawar jujjuyawar. Masu wasan jan ƙarfe suna amfana musamman daga tunanin jin motsin iska yana motsawa ta cikin kayan aiki, juriya na bakin, da kuma jujjuyawar taɓawa na bawul ko slide.
Ayyukan da masanin ilimin jijiya Dr. Isabel Gauthier ya yi game da kwarewar fahimta ya nuna cewa yayin da kake yin amfani da hanyoyin ji yayin gani, ƙirar ta fi ƙarfi. Mai ƙaho wanda ke tunanin ƙanshin dakin motsa jiki, nauyin kayan aiki, jin ƙanshin bakin bakin a lebe, da sautin ɗakin sauti zai gina ingantaccen wakilcin tunani. Wannan zurfin daki-daki shine abin da ke raba mafarkin yau da kullun daga aikin tunani mai tasiri.
Ƙarin bincike daga Cibiyar Max Planck ta Kimiyya ta Ilimin Ilimin Ilimin Mutum da Kimiyya ta Brain ya nuna cewa atisayen tunani na jerin motsi masu rikitarwa, kamar saurin wucewa, yana ƙara yawan ɓangarorin fararen abu a cikin yankin motsi na ƙarin. Wannan canjin tsarin yana tallafawa saurin watsa jijiyoyin jiki da kuma aiwatar da shi ta atomatik - babban fa'ida ga masu wasan rawa waɗanda ke fuskantar saurin sauri, ƙalubalen fasaha.
Haɗin waje: Gidajen a cikin ilimin jijiyoyin mutum Hotunan motsi a cikin wasan kwaikwayo na kiɗa
Me Ya Sa Hoto Yake Amfani da Masu Wasa da Gasa
Wasan da aka yi wa jan ƙarfe yana da bukatun jiki: jimiri na bakin, sarrafa numfashi, da kuma daidaitaccen magana a ƙarƙashin amsawar sauti mai ƙarfi.
- Tsayayyar bakin: FLT:1] Yin atisaye na tunani game da canje-canje a cikin tashin hankali a cikin rajista na iya rage gajiya yayin doguwar tafiya. Ta hanyar yin gyaran ƙirar ƙirar ƙirar a cikin jinkirin hankali, 'yan wasa na iya gyara rashin inganci ba tare da lalacewar lebe ba.
- Tallafin numfashi: (FLT: 1) Hoto na haɗin diaphragm da kuma iska mai ɗorewa yana taimakawa wajen kiyaye sautin da magana mai daidaituwa, koda a ƙarƙashin matsin aiki.
- Rage damuwa:FLT:1] Sake maimaita bayyanar hankali ga yanayin wasan kwaikwayon (sauraro, wasan kwaikwayo, wasan kwaikwayo) yana lalata yanayin jijiyoyin jiki, yana rage ƙarancin cortisol. Wannan yana kama da tsarin rashin jin daɗin da ake amfani da shi a cikin ilimin halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halayyar halay
- Sauri da daidaito: Gudun ta hanyar saurin sikelin ko tsarin rhythmic mai rikitarwa a cikin jinkirin motsawa yana haɓaka tsarin motsa jiki a hankali ba tare da yin haɗarin ƙwaƙwalwar ƙwaƙwalwar tsoka ba. Wannan yana da tasiri musamman ga kayan aiki kamar ƙaho da ƙahon Faransa, inda saurin magana da daidaita yatsunsu dole ne su zama daidai.
- FLT:0]]Conservation: Saboda masu wasan jan ƙarfe ba za su iya yin aiki har abada ba tare da yin haɗarin yin amfani da lebe ba, aikin tunani yana ba da hanya don ninka lokacin motsa jiki yadda ya kamata. A cikin minti 20 na motsa jiki tare da minti 10 na horo na tunani na iya samar da sakamako mai kama da minti 40 na motsa jiki na ci gaba, a cewar bincike kan ilmantarwa ta motsa jiki da aka buga a cikin Journal of Motor Behavior.
A ƙarshe: aikin tunani ba kawai kari ba neshi ne wani fasaha mai zaman kanta da za a iya horarwa wanda ke inganta aikin jiki kai tsaye.
Ka Ƙirƙiri Tsarin Yin Halin Tunawa
Don ka wuce tunanin da kake yi a wasu lokatai, ka ɗauki yin tunani a matsayin wani abu dabam da aka tsara.
Mataki na 1: Ka Kasance da Ƙa'ida
Ka fara da numfashi na minti biyar. Zauna a tsaye, ka rufe idanunka, ka mai da hankali ga numfashi mai jinkiri. Wannan amsa ta nutsuwa tana shirya kwakwalwa don yin hotuna masu hankali. Idan ka ji damuwa, ka bincika jikinka daga kai zuwa ƙafa, ka saki tashin hankali a cikin jaws, kafadu, da hannaye. Wasu 'yan wasan ƙarfe suna samun ɗan gajeren warming na jiki (misali, taushi a kan bakin) kafin aikin tunani ya taimaka wajen daidaita ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa.
Mataki na 2: Ka Yi Koyi da Dukan Ayyukan
Ka yi tunanin yanayin da ke ciki: ɗakin da ake ɗumi, da mataki, da hasken wuta, da kuma masu sauraro (idan akwai). Ka yi tunanin tafiya zuwa wurin zama, ka daidaita kayan aikinka, kuma ka yi numfashi na farko. Wannan hotunan yanayin ya rage amsawar mamaki a lokacin wasan kwaikwayo na ainihi. Ka haɗa da ƙananan bayanai masu muhimmanci: jin kujerar kujerar, zafin jiki na ɗakin, ƙanshin ruwan 'ya'yan itace ko man bawul.
Mataki na 3: Ka Yi amfani da Hanyoyin Jin Hankali
Kada ku dogara ne kawai ga sauti. Feel the vibration in your lips, FLT:2 sense the air temperature and humidity, FLT:4 see the sheet music or conductor's gestures, FLT:6 hear the room's reverb. Brass-specific details like the slight backpressure of a stopped horn or the weight of a mute can be included. Alal misali, mai rawar jiki zai iya tunanin saurin zamewa na slide da tactile click na wani matsayi kulle.
Mataki na 4: Ka Yi Koyarwar da Ba ta Daidaitawa
Yi wani tsari mai wuya kuma kuyi tunanin kunna shi a rabin saurin, mai da hankali kan kowane magana, numfashi, da sauya bawul. Wannan yana kama da aikin slow wanda aka yi a zahiri, amma ba tare da wani caji na zahiri ba.
Mataki na 5: Gyara Kuskuren Hotuna
Idan kuna da kuskuren yau da kullun a cikin wani mataki, a hankali play sigar da ta dace sau uku kafin ku ci gaba. Wannan yana rufe alamar motsi mara kyau. Bugu da ƙari, sake gwada dawo da FLT: 0 daga kurakurai: yi tunanin bayanin da ya karye, sannan a hankali aiwatar da gyaran gyare-gyare mai santsi (misali, numfashi mai sauri da sake haɗuwa). Wannan horo na ƙarfin hali yana da mahimmanci a ƙarƙashin matsi.
Mataki na 6: Abubuwan da Ke Sa Mu Ji da Kuma Nuna Ƙauna
Ka sanya motsin rai ko labari ga kowane jumla. Ka hango motsin rai da furci da ƙarfi kamar yadda za ka yi a wani wasan kwaikwayo. An nuna cewa haɗa niyyar motsin rai da hotunan motsi yana haɓaka magana da haɗin gwiwar masu sauraro. Bincike daga Kwalejin Kiɗa ta Royal ya nuna cewa aikin tunani wanda ya haɗa labarin motsin rai da hotunan fasaha yana haifar da wasan kwaikwayo mai ban sha'awa daga kiɗa.
Ƙwarewar Hanyar Hoto don Masu Wasan Gasa
1. Bayyanawa ta Bayyanawa
Ka yi tunanin ainihin siffar bakinka, ɗan shimfiɗa don manyan sautunan, shakatawa don ƙananan sautunan, da kuma motsi na iska daga diaphragm ta hanyar hanyar muryar murya zuwa bakin. Yi amfani da hotunan taɓawa: ji gefen bakin a bakinka, juriya, da buzz. Wasu 'yan wasan ƙwararru sun ba da rahoton iya ji rawar lebe a matakin microscopicWannan matakin daki-daki na iya taimakawa wajen ganowa da gyara matsalolin bakin ba tare da gajiya ta zahiri ba.
2. Rashin ƙarfi na numfashi
A hankali sake gwada siffar numfashi (ƙananan, sauri, shiru) da kuma goyon bayan numfashi (daidaitacce, matsa lamba, sarrafawa). Don dogon crescendo, gani da rib cage fadada da kuma iska gudun kara. Wannan shi ne musamman da amfani ga tuba da bass trombone yan wasa, wanda bukatar m iska girma. Hada wannan da images na sauti raƙuman ruwa: tunanin iska a matsayin ci gaba da kwarara cewa ya canza zuwa sautin.
3. Tsarin Taswirar Sautin
Yawancin masu wasan lasifika suna gwagwarmaya da daidaitawa a cikin rajista. Hoto na iya taimakawa ta hanyar tunani jin sauti kafin ka yi wasa. Haɗa tazara: yi tunanin cikakken biyar sannan ka daidaita kunnenka na ciki zuwa daidai karkatarwa na cent don kayan aikinka. Yi wannan ba tare da kayan aikin ba: hum da sauti, sannan ka daidaita tunanin har sai ya kulle a tsakiyar sautin. Wannan yana gina mafi daidaito na ciki mai tunani.
4. Tsarin Ayyuka a ƙarƙashin Matsi
Ka yi tunanin yanayin mafi munin hali: wata murya ta fashewa, bawul din da ya karye, masu sauraro masu hayaniya. Sa'an nan kuma a hankali yi wasa ta hanyar tare da murna mai sauƙi. Wannan fasaha ta rashin jin dadi ana amfani da shi ta hanyar masu wasan kwaikwayo na tsakiya don gina juriya. Ga 'yan wasan rawa a cikin yanayin gasa (audition, gasa), yin aiki ta hanyar cikakken aikin tunani a ƙarƙashin matsin lokaci mai yiwuwa zai iya rage amsa yaki ko gudu a lokacin taron na ainihi.
5. Nuna Hoto na Vibrato da Tsarin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙ
Ga 'yan wasa masu ci gaba, aikin tunani na iya inganta dabaru masu kyau kamar saurin vibrato da zurfin. Ka yi tunanin rawar jiki da motsi na jaw ko diaphragm. Hakanan, ka yi atisaye a hankali a kan nau'ikan harshe biyu da uku a cikin saurin daban-daban, yana mai da hankali kan hanyar tuntuɓar harshe da bugun iska da ke tare da shi. Wannan matakin ƙwarewa yana tabbatar da cewa aikin tunani ya sauya kai tsaye zuwa sarrafa jiki.
Haɗin waje: NCBI Tasirin hotunan motsi akan wasan kwaikwayo na kiɗa
Yin Ƙoƙarin Yin Aiki a Jiki da a Tunanin
Masu wasan kwaikwayo na wucin gadi masu tasiri ba sa zaɓar tsakanin motsa jiki da tunani; suna haɗa su cikin sauƙi. Ga samfurin jadawalin mako-mako wanda za'a iya daidaita shi:
| Day | Physical Practice | Mental Practice |
|---|---|---|
| Monday | 30 min scales + long tones | 10 min slow-motion mental run of excerpt |
| Tuesday | 45 min etude work | 15 min error correction imagery |
| Wednesday | Rest or light buzzing | 20 min full-context visualization of upcoming performance |
| Thursday | 45 min repertoire | 15 min breathing focus + imagery |
| Friday | Short run-throughs | 10 min mental run of program |
| Weekend | Extended rehearsal | Mental rehearsal of difficult transitions |
Yi maye gurbin gajeren zaman tunani bayan aikin jiki don ƙarfafa abin da aka koya. A lokacin hutu na motsa jiki (misali, yayin jiran tsiri ko sanyaya), rufe idanunku kuma ku sake nazarin rubutu na gaba. Wannan yana kiyaye kwakwalwa a cikin yanayin koyo ba tare da gajiyar da bakin ba. Yawancin ƙwararrun suna amfani da hutu na tunani tsakanin katunan jiki don inganta koyo. Wannan fasaha an san shi da aikin da aka haɗa kuma yana da goyan baya mai ƙarfi a cikin binciken ilmantarwa na motsi.
Wata hanya mai ƙarfi: rikodin kanka kana wasa wani sashi, sa'an nan ka saurari rikodin yayin da kake bin sautin kuma a lokaci guda ka yi tunanin aikinka.
Kuskuren da Ake Yi Sau da Sau a Yin Halin Tunanin
- FIT: 0 FIT: FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: 1 FIT: F
- Bayyanawa da numfashi: [1] Yawancin mawaƙa suna tunanin sauti kawai. Ga masu wasa na ƙarfe, numfashi shine tushe. Haɗa lokacin numfashi da numfashi a cikin kowane gudu na tunani. Ba tare da hotunan numfashi ba, atisayen tunani ba su da mahimmin ɓangaren fasahar ƙarfe.
- Fitar da mummunan abu: Ka guji ganin cikakkiyar hanya kawai. Yin maimaitawa don dawo da kuskure yana gina ƙarfin gaske a duniyar gaske. Misali, yin tunani da gangan kuma a hankali rasa bayanin kula, sannan a hankali sake shiga. Wannan yana rage tunanin bala'i wanda galibi ke rakiyar kurakurai na rayuwa.
- Aikin tunani yana buƙatar lokaci don shiga yanayin gudana. Aikin da ke ƙasa da minti 5 bazai haifar da canje-canje na jijiyoyi iri ɗaya kamar yadda aka yi a cikin minti 10-15.
- Yin amfani da shi a matsayin maye gurbin: [1] Ayyukan tunani shine ƙarin, ba maye gurbin ba. Yana aiki mafi kyau idan aka haɗu da aikin jiki, ba a yi amfani da shi a cikin ware na dogon lokaci. Mafi kyawun rabo ga yawancin masu wasan rawa shine 2: 1 na jiki zuwa lokaci na tunani.
- Bayan aikin tunani, nan da nan gwada wurin ta zahiri don ganin ko akwai ci gaba. Ba tare da wannan tabbatarwa ba, ba za ku iya gane lokacin da hotunanku na tunani ba daidai ba. Gyara hotunanku bisa ga sakamakon jiki.
Yadda Za a Saita Nunawa don Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen
Duk da yake ka'idodin asali iri ɗaya ne, kowane kayan aiki na tagulla yana da buƙatun jiki na musamman waɗanda za a iya jaddada su a cikin gani:
- FLT:0]]Trumpet: Ka mai da hankali kan babban rikodin rikodin, saurin magana, da kuma slide ko motsi na bawul. Don ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar
- Horn (Faransa Horn): (FLT: 1) Nuna matsayin hannun a cikin kararrawa, da kuma sassauƙa mai kyau, da kuma ƙirar yatsunsu don dakatar da sautunan. Kwarewar tunani tana da amfani musamman ga ƙaho saboda rashin tabbas na kayan aiki. Masu kunnawa galibi suna buƙatar nemo sautin ta hanyar daidaita kunne da hannu. Hotunan tunani na madaidaicin sautunan kafin kowane shigarwa na iya haɓaka daidaito sosai.
- FLT:0]]Trombone: Jaddada matsayin hannu don daidaito na slide, madadin don matsayi mai girma da ƙananan matsayi, da haɗin legato. Ka yi tunanin nauyin slide da ƙwaƙwalwar ƙwaƙwalwar tsoka don daidaitaccen kunne zuwa hannu. Ga masu rawar jazz, aikin tunani na sauri glissandos da slurs lebe na iya gina ruwa ba tare da gajiya da hannu ba.
- Tuba: FLT: 1 Focus on deep, slow breath support, embouchure relaxation for low register, da kuma tunanin mutum na yin manyan tsalle-tsalle. Masu wasan tuba sau da yawa suna fama da jimiri.
- Cornet / Flugelhorn: FLT:1 Mix tunanin tunaninsa na sautin mai laushi, haske articulation, da kuma takamaiman ma'auni tsakanin iska da kuma lebe tashin hankali. Wadannan kayan aikin bukatar wani more shakatawa embouchure saitin, don haka tunanin rehearsal iya taimakawa wajen hana over-tighter a lokacin da sauri wucewa.
Yin Amfani da Kayan Aiki da na Hoto don Yin Nazarin Tunani
Ka saurari rikodin abin da kake koya yayin da kake bin sautin. Sa'an nan kuma, ba tare da yin rikodin ba, sake kunna wannan rubutun a cikin zuciyarka, da gangan ka kwaikwayi furci, motsi, da lokacin da ka ji. Wannan aikin audiation yana inganta jinka na ciki (ikon duba sautin da sautin). An nuna horo na yau da kullun na ji yana haɓaka ƙarfin haɗin ji-motori a cikin kwakwalwa, yana haifar da ƙarin daidai da magana.
Za ka iya kallon bidiyon masu wasa na gwal kuma ka yi koyi da halinsu da numfashin su. Wannan yana da amfani musamman don fahimtar yanayin iska da kuma tsarin jiki mai wuyar bayyanawa da kalmomi. Alal misali, kallon bidiyon darasi na mawaƙa da kuma yin kwafin slide da numfashin su na iya sa a yi tasiri sosai.
Yawancin masu wasan rawa suna amfana daga amfani da metronome yayin aikin tunani: saita dannawa a cikin jinkirin lokaci kuma a hankali a bayyana kowane sautin a lokaci. Wannan yana daidaita sautin ciki tare da saitin lokaci na waje, yana inganta daidaito na ƙungiyar. Wasu sabis na yawo yanzu suna ba da waƙoƙin motsa jiki na tunani tare da hotunan jagora.
Haɗin waje: Jazz Nazarin Kan layi Ayyukan tunani a cikin ingantawa
Yin Ƙididdiga Ci gaban da Ake Yi ta Yin Koyarwar Tunani
Ka rubuta a cikin littafinka a kan yadda kake gani. Ka ƙidaya yadda kake gani a sikelin 1-10. Ka lura da duk wani ci gaba da yin aiki a jiki. Alal misali, idan ka yi atisaye a hankali a kowace rana don mako guda, ka rubuta sau nawa ka yi amfani da shi a atisayen jiki.
Wani ma'auni: auna bugun zuciya ko matakin damuwa kafin da bayan gani na wani babban damuwa sashi. Idan tunaninka yi aiki mafi sauƙi kuma ba shi da barazana, aikin tunani yana aiki. Hakanan zaka iya rikodin aikinka na jiki kafin da bayan wani lokaci na mayar da hankali tunani horo, sa'an nan kuma kwatanta makanta audio shirye-shirye don kimanta inganta a sautin, intonation, da kuma rhythmic daidaito.
Yi la'akari da yin amfani da maƙunsar bayanai mai sauƙi don bin diddigin: tsawon zaman, bayyanar hotuna (1-10), yawan nasarar jiki a kan matakai da aka yi niyya (kashi na ƙoƙarin da ya dace), da kuma matakin damuwa na mutum (1-10). Bayan makonni 2-4, bincika abubuwan da ke faruwaYawancin masu amfani sun ba da rahoton ingantaccen ci gaba a cikin daidaito a mako na uku na aikin tunani na yau da kullum.
Haɗin waje: Ilimin halin dan Adam Ayyukan tunani a cikin masu wasa da tagulla: Binciken tsari
Ƙarshe: Ka Kasance da Halin Yin Halin Tunanin Rayuwa
Aikin tunani ba gaggawa bane, horo ne wanda ke buƙatar haƙuri, daidaito, da son yin aiki da tunanin mutum gaba ɗaya. Ga masu wasan lasifika, sakamakon yana da girma: ingantaccen jimiri, fasaha mai tsabta, ƙarin wasan kwaikwayo, da ƙarancin damuwa ta jiki. Fara da minti biyar a rana, a hankali ƙara zuwa goma sha biyar ko ashirin, kuma kalli yadda kunnawar ku ke canzawa daga ciki zuwa waje. Ta hanyar haɗa gani cikin aikinku na yau da kullun, kuna gina haɗin ƙwaƙwalwar ƙwaƙwalwa mai ƙarfi wanda ke kasancewa tare da ku ko kuna kan mataki ko nesa da kayan aikinku.
Ilimin kimiyya ya bayyana sarai: motsa jiki na tunani yana canza kwakwalwa ta hanyoyi da ke amfanar da aikin jiki kai tsaye. Ka rungumi shi a matsayin muhimmin ɓangare na tsarin motsa jiki, ba wani ƙarin zaɓi ba. A cikin watanni da shekaru, tasirin da aka tara na maimaita tunanin mutum zai bambanta ka daga 'yan wasa waɗanda ke dogaro ne kawai ga maimaita jiki. Ka tuna: mafi kyawun wasan kwaikwayo an haife shi ne a hankali.