Split mi, yoksa full body mi?
"Bu rutini haftada dört veya beş kez, tek seferde programın yalnızca yarısı kadar çalışacak şekilde bölmek istiyorsanız, bir gün bacak, sırt ve biceps, diğer günlerde ise göğüs, omuz, triseps ve önkol çalışmalısınız. Karın kasları her gün çalıştırılabilir."
"If you wish to split this routine so you train four or five times a week working only half the schedule at one time, you should work legs, back, and biceps one day, and chest, shoulders, triceps, and forearms on alternate days. The abs can be worked every day."
Create a daily routine
“That means develop a routine for when you wake up, for when you first start working, for when you finish your work, and for the hour or two before you go to sleep. Doing so will help you focus on the important stuff, instead of the distractions that keep popping up. And most important, it will help you make steady progress—which is what second chances are all about.”
Reklam
a few ideas for creating a space and time free of distractionsİnsan ve Hayat
What can we do to avoid falling victim to this flow-impeding epidemic? How can we train our brains to focus on a single task? Here are a few ideas for creating a space and time free of distractions, to increase our chances of reaching a state of flow and thereby getting in touch with our ikigai:
*Don't look at any kind of screen for the first hour you're awake and the last hour before you go to sleep.
*Turn off your phone before you achieve flow. There is nothing more important than the task you have chosen to do during this time. If this seems too extreme, enable the "do not disturb" function so only the people closest to you can contact you in case of emergency.
*Designate one day of the week, perhaps a Saturday or Sunday, a day of technological "fasting," making exceptions only for e-readers (without Wi-Fi) or MP3 players.
*Go to a café that doesn't have Wi-Fi.
*Read and respond to e-mail only once or twice per day. Define those times clearly and stick to them.
*Try the Pomodoro Technique: Get yourself a kitchen timer (some are made to look like a pomodoro, or tomato) and commit to working on a single task as long as it's running. The Pomodoro Technique recommends 25 minutes of work and 5 minutes of rest for each cycle, but you can also do 50 minutes of work and 10 minutes of rest. Find the pace that's best for you; the most important thing is to be disciplined in completing each cycle.
*Start your work session with a ritual you enjoy and end it with a reward.
*Train your mind to return to the present when you find yourself getting distracted. Practice mindfulness or another form of meditation, go for a walk or a swim-whatever will help you get centered again.
*Work in a space where you will not be distracted. If you can't do this at home, go to a library,
every novel technology and novel solution is a combination, and every capturing of a phenomenon uses a combination. in technology, combinatorial evolution is foremost, and routine. darwinian variation and selection are by no means absent, but they follow behind, working on structures already formed."
