As I’ve mentioned before, one of the 9 subjects I’m taking for GCSE this year is Drama. This, of course, calls for a lot of scriptwriting, performance work, designing and whatnot, but there’s only one thing left that we can do that’s both helpful and really enjoyable...watching live theatre!
Live theatre is not only an essential part of the Drama GCSE course, but it’s also one of the students’ favourite parts of the course, aside from our actual performances, of course. This time around, we went after school on Wednesday evening to watch the 25th anniversary performance of #EastisEast at The Birmingham Rep Theatre. Originally based on the film from 1996, and adapted into the 1999 film, the story follows the daily life of a Pakistani family in England in the 70s, trying to live both a traditional Pakistani lifestyle and fit into 1970s England as well. The play was directed by Iqbal Khan, an Old Edwardian - yep, he is one of the alumni of King Edward’s School as well! He is also the Associate Director for the Birmingham Repertory Theatre - amazing 👀
I must say, the entirety of the show was amazing, from start to finish - it’s no wonder why the story won the awards it has! The writing, the set design, the costume, the cast, all of it was absolutely brilliant, and made for a great night out and a highly enjoyable start to this part of the GCSE Drama course. I can’t express just how much I enjoyed the show - well done to the team!
Hungry for more,
O. Mukhtar O. Mukhlis
#theomarmukhtar
📸 Photo Credit to Birmingham Repertory Theatre
同時也有16部Youtube影片,追蹤數超過3萬的網紅七王,也在其Youtube影片中提到,Bishōjo Senshi Sailor Moon R is a side-scrolling beat 'em up video game developed by Angel and published by Bandai in Japan on December 29, 1993. It i...
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If the Covid-19 pandemic taught us anything…
It’s that in times of crisis, you must run your business like a well-oiled machine.
And when you find things that aren’t working...
You must adapt as quickly as possible to remove and replace that process with something new.
Now, as an entrepreneur, you should be doing this all the time in order to keep things running as smooth as possible...
But I know how easy it is to fall into habits in business...
And the bigger the business, the easier things are overlooked.
That’s why you must have a high-performance team around you...
So they can spot areas of improvement as fast as possible.
How has your business adapted to the post pandemic world?
Let me know below
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【基礎力量訓練的動作有哪些?】
在我的觀念裡,力量訓練可分為「基礎力量」和「專項力量」。前者是每一種運動項目都要練的,後者跟運動項目有關,例如游泳、自行車、足球和跑步的「專項力量」都會有差別。但「基礎力量」會大同小異,這個大同中就一定有蹲舉……等動作。但除了蹲舉還有哪些?《The System》這本談論基礎力量的專書已經明確回答了這個問題,下面引用原文書第34頁分享如下:
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#以下為譯文
帕列托法則(Pareto’s Principle),是一項著名的經濟學法則,又稱為「80/20法則」,它也適用於力量訓練動作的選擇。它所要表達的意思很簡單:把80%資源花在能產出最大效益的20%關鍵事情上,而這20%的關鍵又將為你帶來80%的效益。從訓練的目的來看,我們可以把這個法則的內容改寫成:從所有的力量動作中選出最關鍵的20%,而這關鍵的20%訓練動作將為運動員的力量與爆發力帶來80%的訓練效果。
這關鍵的20%訓練動作,作者選列如下:
●蹲舉及其變化式:背蹲舉、前蹲舉、單腿蹲
●爆發力動作:上膊、抓舉、挺舉、推舉
●推與拉:臥推、肩推、上膊與抓舉的拉槓動作、划船及其變化式
●下背與後側動力鏈:羅馬尼亞式硬舉 (RDL)、背挺舉、反向背挺舉、早安動作
以上這份清單很短,但這些動作就是我們認為基礎力量動作中關鍵的20%。雖然我們所設計的力量課表中,不會只有這些動作,但80%的訓練效果無疑都是由它們產生,在跟我們合作過的運動員中只要是認真熟練這幾個動作,進步的效果都很明顯。
簡而言之,把你的重心放在學習與優化這幾種動作的教學上,會比學習眾多「複雜的」和「全面式的」課表,更能有效幫助運動員提升力量和爆發力。
除了上述20%關鍵動作之外,任何其他的舉重與訓練動作都應當作輔助、平衡弱點或滿足專項運動需求的訓練手段。這些動作應只占總體訓練的一小段時間,只是在填補訓練空隙,換句話說,它們只是輔助。有很多教練在動作選擇上太過追求創造力,不斷地學習與搜集那些無法顯著提升力量的訓練動作。
運動的基礎元素是蹲、跳、跑、彎(腰)/屈(膝)、(旋)轉、推、拉。只要你在這些基礎元素中奠定良好的基礎,練就更好的動作品質、穩定度與力量,並逐步提升動作的速度,我們幾乎就能為每一種運動提供所需的專項力量。重要的事先做,把大量的時間反覆花在關鍵動作的技術優化與力量強化上。
#原文如下
We ascribe to the 80/20 rule—attributed as Pareto’s Principle, an economic principle. It states that for many events, 20 percent of the work yields 80 percent of the effects. Adapted for our purposes, 20 percent of all the exercise and movement choices yield 80 percent of the gains in strength and power development.
●SQUAT VARIATIONS—back squat, front squat, single-leg squat
●EXPLOSIVE MOVEMENTS—clean, snatch, jerk, push-press
●PUSHING AND PULLING—bench press, military press, pulls (clean and snatch), row variants
●LOW BACK AND POSTERIOR CHAIN—Romanian deadlift (RDL), hyperextension and reverse hyperextension, good morning
That very short list of fundamental lifts compromises our particular 20 percent. Although we dedicate much more than 20 percent of our programming to these basic lifts, there is no doubt that well over 80 percent of the results we have seen in our athletes can be attributed to mastering this handful of movements and lifts.
Made even simpler, placing the primary focus of your coaching on learning and refining your teaching of the fundamental lifts will yield far greater and more sustained gains in your athletes’ strength and power than many more complex and “comprehensive” programs.
Any additional lifts or movements should be considered assistance or accessory work, which serve to address specific needs or deficits. Those exercises make up just a fraction of our time, as they fill gaps, rather than form the base of training—in other words, to provide assistance. Too many coaches try to be creative in exercise selection and end up with a collection of movements and lifts that improve nothing to any significant level.
The fundamental movements of sport are squatting, jumping, running, bending, twisting, pushing, and pulling. By building proficiency in the quality, the stability and strength, and then the speed of those movements, we provide almost all of the sport specificity we need. This is how we put first things first, and spend the greatest amount of time and repetition on refining and strengthening movements.
(以上原文出自《The System》第34頁)
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若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
well adapted to 在 七王 Youtube 的最讚貼文
Bishōjo Senshi Sailor Moon R is a side-scrolling beat 'em up video game developed by Angel and published by Bandai in Japan on December 29, 1993. It is the third game to be created by Angel based upon Naoko Takeuchi's Sailor Moon shōjo manga and anime series, as well as the second title in the franchine for Super Famicom, serving as the sequel to Sailor Moon. Following the second season of the anime series, which adapted the second arc of the manga, the players control one of the six Sailor Guardians and fight against enemies across several locations in order to protect Earth from both the Hell Tree aliens led by Ail and Ann as well as the Black Moon Clan led by Prince Demand, who are attempting to steal life energy from humans and the Star Points of future Crystal Tokyo. Like its predecessor, the game was met with mixed reception from critics since its release.
(個人通關550)
well adapted to 在 MosoGourmet 妄想グルメ Youtube 的精選貼文
I made a baked confectionery that adapted the florentine and financier that my daughter loves.This is a greedy recipe that allows you to enjoy both the crispy and crunchy but time-consuming florentine and the moist and delicious financier at the same time from a different perspective.It's a quick and easy way to relax during winter tea time.
*Recipe* (for six 7cm diameter round molds / or 1 18cm round mold)
Make cake dough
1.Melt 1 egg, add 40g of sugar and mix.
2.Add 40g of melted unsalted butter and 40g of fresh cream and mix each time.
3.Add and sift 60g of cake flour, 10g of almond poodle (replaceable with 10g of cake flour), and 3g of baking powder, and fold.
4.If you want to make cocoa flavor, take half the amount (120g) and sift,mix with 3g of cocoa.
5.Pour into a mold (about 40g per piece),make a slight indentation in the center, and bake in a preheated oven at 200℃ for about 5 minutes and 30 seconds.
Make the filling while baking.
6.Add 35g of melted unsalted butter, 10g of fresh cream and 35g of sugar and mix each time.
Add 10g of cake flour and mix, and finally add 30g of almond slices and mix gently.
7.After the baking time of (5) is over, add (6) on top of the semi-raw (5) (about 19g per piece).
8.Bake in a preheated oven at 200°C for 17-20 minutes, until well browned.
9.It's done. Don't wait to eat them. But the next day, the sweetness will set in and it will be even better.
娘が大好きなフロランタンとフィナンシェをアレンジした焼き菓子を作ってみました。カリッ サクッがたまらないけど手間のかかるフロランタンと、しっとりおいしいフィナンシェを目先をちょっと変えて両方一度に楽しめちゃう、欲張りなレシピです。冬のお茶の時間にすぐできて、ほっこりできますよ。
*レシピ*(直径 7cmの丸型 6個分/または18cmの丸型 1個分)
ケーキ生地をつくります
1.卵 1個を溶き、砂糖 40gを入れ混ぜる。
2.溶かし無塩バター 40g、生クリーム 40gを入れ、その都度混ぜる。
3.薄力粉 60g、アーモンドプードル 10g(薄力粉 10gに置き換え可)、ベーキングパウダー 3gをフルイ入れ、さっくり混ぜる。
4.ココア味を作りたいときは半量(120g)を取り分け、ココア 3gをフルイ入れ混ぜる。
5.型に流し入れ(1個あたりおよそ40g)、気持ち中央を凹ませ、200℃に予熱したオーブンで5分30秒ほど焼く。
6.焼いている間にフィリングを作ります。
溶かし無塩バター 35g、生クリーム 10g、砂糖 35gを入れその都度混ぜる。
薄力粉 10gも加え混ぜ、最後にアーモンドスライス 30gを入れやさしく混ぜる。
7.(5)の焼き時間が終わったら、半生状態の(5)の上に(6)を入れる(1個あたりおよそ19g)。
8.200℃に予熱したオーブンで17〜20分、よい焼色がつくまで焼く。
9.でけた。はよ食べな。でも翌日からは甘さが馴染んでもっとおいしい。
#florentine #financier #cake #recipe #フロランタン #フィナンシェ #ケーキ
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#แกงคั่วหอยแครงใบชะพลู แกงคั่วแบบใต้จะใช้พริกแกงใต้ แต่สูตรนี้ ใช้พริกแกงเผ็ดแบบภาคกลาง?? ปรุงง่ายๆ กับหอยแครงลวกและใบชะพลู ?รับประทานกับเส้นหมี่ ข้าวสวย หรือขนมจีน ก็เข้ากันทั้งนั้น ?
สูตรโดย เชฟ ธนากร พลอยสีชมพู
ดูสูตรอร่อยๆ ได้ที่ https://bit.ly/3bKVZc0
Cockles and Betel Leaves Curry
Traditionally, this curry would use an extremely spicy southern style curry paste, but we adapted to the more mellow red curry which goes well with briny cockles and aromatic betel leaves.
Recipe by Chef Thanakorn Ployseechomphu
#ตามสั่งตามนั้น #ตามสั่ง #อาหารตามสั่ง #แกงคั่ว
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