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Hello Today we will talk about

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proportionate efforts

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that is, efforts that are proportionate to those

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tool

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which we will use

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now I'll change my hand

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and we will continue So

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proportionate efforts We have various

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tools what you need to understand about each

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from these tools

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with him

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there is a certain technique of work, that is

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Let's say you see a hammer in the picture and

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screwdriver technique of working with a hammer is

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one hit yes one time

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screwdriver technique

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continuous effort Therefore we need

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understand how to work with everyone

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tool

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Each tool needs the right one

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for him the technique of work

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then we have time and frequency

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which we need to do and

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the amount of effort involved

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we must stick to one rule

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effective load is that load

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which we are pleased when we

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We contribute as much effort as we feel comfortable with.

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at the same time this is an effort but this is an effort

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nice effort

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but here we need it

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check your boundaries accordingly

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possible to find something pleasant

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effort and at the same time what we need to do

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have time to recover if we have

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there is no way to recover after

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our pleasant load then load

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ceases to be pleasant for us therefore

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our load is how much strength we have

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we can invest

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without tension and what time can we

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allocate for recovery at the very top

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on the second page about recovery then

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yes Let's look at the first one

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tool today

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this issue will be dedicated to the first

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walking tool is one of the

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the most important tools and I'm off for a walk

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I’ll include two more points: Here you are

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see either a walk or a treadmill

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After a walk it’s important for us to be on time

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recover if we don't have

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opportunities to recover after

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we don’t have walks in the same way

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opportunities to use

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all the benefits of this walk that is

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walking will work for us

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as much as we

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we will have time to recover after

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this walk, that is, these double

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rhythm turns out movement peace movement

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must be proportionate to peace if Our

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Movement

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too strong less than we can

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allocate time for recovery or

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we have no idea how to recover

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properly then our efforts will

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waste

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these are the moments we will analyze

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I immediately wrote down here that the methods were taken

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recovery massage sauna

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while the massage can be like a person

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can do massage and massage

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chair depending on your capabilities

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is effective just needed

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choose it for yourself and for the time

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massage chairs are usually located in

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It's easy to find them in shopping centers, it's like

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rule the best chairs So what do you want

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you need to understand about the massage chair

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I was one of the issues that is desirable

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now is the perfect time for

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use of this tool because

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what is desirable

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come there outerwear, that is

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what to use outerwear for?

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need our rollers in the massage chair well

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that is, they are usually calculated

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but the degree of pressing is very strong

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so the massage chair only works

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then when you get your due

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load, that is, the muscles relax

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When you get the proper load If

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you are getting too much workload

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the rollers are stuck in too much

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your muscles will tense up and

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squeeze

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there will be a clamping place

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relaxation the muscles will let go

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voltage only when it is a load

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enough and the same thing here

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you must have an effective load

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effective that is your walk

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pay attention to

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that is, the speed at which you are moving

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you can move very fast yes you

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can you do it so quickly quickly quickly

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walking and at some point it's good but

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at some point it will tire you

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And you need a smooth tempo Yes that's why

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it is very important that

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did you feel these moments and

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The pace of your walking was correlated with yours

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opportunities

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the need for one rhythm or another

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let's move

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it means after a walk in bed I mean

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bed I'll tell you further I'll tell you

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next page if we don't have

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opportunities to use the walk we

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we can use the fitness room here to it

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The arrow goes to the fitness room

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we buy an unlimited subscription to

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we could come at any time and

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find a fitness room treadmill

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treadmill Why do we need

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peak track treadmill needed

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us of course for a step so that we can

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walk on it

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this trainer is the most efficient

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a simulator that is in all fitness

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hall and we only need him treadmill

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path so that we can walk on it

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maybe later I will show different

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step options but we can do

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slow step we can take a fast step

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This

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addition is walking important

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such an element, I would say the second

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aspect of movement is the treadmill

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when we walk on it because we can

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completely relax, for example, when we

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let's go

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just on the way you see that these

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relief causes we need constantly

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adjust to the terrain

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sometimes more effort sometimes less

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make sure we can walk comfortably

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on a treadmill we walk on a flat

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surfaces are always flat and we can

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completely relax completely

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tune in to the rhythm and thanks to this

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our muscles open up the track very

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works effectively with many muscles in

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mostly with the back muscles they are the first

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begin to open up and there are a lot

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clamps a lot of blocks therefore

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treadmill

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here or a walk, both are needed

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apply when it is not possible to go to

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walk, go on the treadmill and

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easiest and best to buy

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unlimited subscription so you can

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going there often enough is enough

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often

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then while driving you

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try to provide yourself with the greatest

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amount of Light so that there is a lot of light

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to have sufficiently bright lighting

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so you can nourish your vision

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with light you can even stand under the lamp

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close your eyes take some kind of lamp

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such lighting and right on purpose

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It helps a lot to illuminate your vision.

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let's move on

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look what is written

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maximum effort That is, it should be

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efforts are light but maximum what you

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you can do body work because

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what's the first thing that happens who sleeps the body

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sleeping so we first

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let's start working with the body

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and it all refers to the rhythm of the movement

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these moments are saturation with light

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Further

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engine on activity using

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walking or using the peak path

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saturation with light in the fitna hall

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Surely there must be enough

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light filling is the rhythm of the day

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which you can use

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natural light plus

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additionally When you feel that

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begins

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so well you have a need for more

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activity but you find it difficult to focus

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hold on close your eyes find

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light source and just closed

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eyes for a while before him

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is it will be enough

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effectively fuel you further

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let's move

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rhythm of movement rhythm of movement I'm talking about it

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I tried to tell you in detail now

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rest and there rest must alternate with

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rhythm of movement rhythm of movement then

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rest

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So

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This is our rhythm of peace

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see here me too highlights

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I'll tell you when you walked a lot. What

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a lot happened

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your legs have accumulated, that is, when you

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you go straight

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compact your lymph into your feet

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compact you need to disperse it

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so when you come back walk

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especially long lasting first thing you

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put your feet up see your feet up

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lie down in any place suitable for me

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here the bed is drawn pillows Here you are

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atthis is where you are sitting on the floor

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you throw your feet up on the pillows

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make yourself comfortable so that you can enjoy this

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the situation was for a long time

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It’s comfortable to be here and you can also relax

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this can be done in a chair, but if you

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when the backrest reclines you throw it

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for example, you put your foot on the chest of drawers

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a chair moves onto the chest of drawers if

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recline as much as possible

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deviates and your legs are vertical

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position, that is, they are directed upwards

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at an angle maybe 45 maybe

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more degrees That is, it should be here

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this is the angular deviation we need it on

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training in detail all these questions

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we are considering here but for now you are goals

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set the transition to training Therefore

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for now I will briefly talk about these issues

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I'm telling you they're affecting

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legs up further

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what else do you need for your relaxation?

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a normal, full-fledged chair will be useful

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a comfortable chair with legs

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wheels and a couch and a bed in a bed

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you can see the little man in bed

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it's drawn spinning in different directions

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you need to understand I don't have it right now

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opportunity to explain this in detail for

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why should this be done but man in

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sleep time usually spins here you need

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without twisting in different directions everything

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sides in which you feel comfortable further

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means weak light or even a lot

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there should be darkness in this rhythm of peace

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that is, at some moments you need a weak one

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dim lighting is possible for this

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use a dimmable lamp

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brightness or buy for this lamp

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A dimmer is a device called

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a wheel that adjusts the brightness

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it's pretty simple if you don't have one

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opportunities to do it yourself

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connect Come for some repairs

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laptops for the sake of electronics you give it

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Zimmer give your lamp Speak

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Connect me, they will solder it all for you

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It's pretty easy to do and there you have it

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dimmable lamp

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that's why you will have a muted

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light is very important sometime when you are in

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you are in sufficient tone

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you can be in complete sanity

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darkness But if you have focus and

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It's hard for you to concentrate, then you better

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just a dim light will do. That's all

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this is included in a place to relax preferably

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there are such curtains or closed ones

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premises Be sure to turn off

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wi-fi and turn off the phone and transfer it

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go to airplane mode so you can turn it off there

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Bluetooth cellular signal all business

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This is also very important if you turn off

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your own wi-fi no matter what you have

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some neighbors have you there too

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signals this will be very good

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so turn everything off when you're resting

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means of communication because they interfere with you

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rest they seriously affect those

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frequency of operationbrains that

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you need for relaxation

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the couch is very comfortable for

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long rest bed for

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short-term chair for

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well, such a deeper range

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could be a restoration that is

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depends on how you do it

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use these three

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piece of furniture you need next

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00:13:30,440 --> 00:13:34,079
as a result When you use here

302
00:13:34,079 --> 00:13:36,120
this tool walks and peaks

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00:13:36,120 --> 00:13:38,880
the track is correct what is already happening

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00:13:38,880 --> 00:13:41,180
this one tool

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next issues and with some

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00:13:43,860 --> 00:13:46,500
we'll figure it out with others, this is this

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00:13:46,500 --> 00:13:48,720
what do you need to sketch right here?

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sketch

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00:13:50,300 --> 00:13:54,300
moments photos will be in telegram I

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I'll take a photo of each page separately.

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00:13:56,399 --> 00:13:59,220
so you can listen to this episode again

312
00:13:59,220 --> 00:14:02,100
like a podcast and before your eyes were

313
00:14:02,100 --> 00:14:04,980
these sketches are all that's for

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00:14:04,980 --> 00:14:08,040
should lead to an increase in your finances

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00:14:08,040 --> 00:14:11,579
Even if this growth is short-term or

316
00:14:11,579 --> 00:14:14,160
there it cannot be called very big but

317
00:14:14,160 --> 00:14:16,880
just growth you need to chart a trend

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00:14:16,880 --> 00:14:20,279
increase in money increase in your free time

319
00:14:20,279 --> 00:14:23,399
time appears time free growth

320
00:14:23,399 --> 00:14:25,800
you become stronger because

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00:14:25,800 --> 00:14:28,500
you are moving correctly, you are leaving

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00:14:28,500 --> 00:14:31,380
correct rhythm of movement and correct

323
00:14:31,380 --> 00:14:33,180
recovery rhythm that is, we can

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00:14:33,180 --> 00:14:35,940
use what you received during

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00:14:35,940 --> 00:14:38,180
movement

326
00:14:38,360 --> 00:14:40,160
respectively

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00:14:40,160 --> 00:14:44,540
you have more strength and then

328
00:14:44,540 --> 00:14:47,399
you see the coin is drawn, this is connected with

329
00:14:47,399 --> 00:14:50,100
the growth of luck, that is, when they throw

330
00:14:50,100 --> 00:14:51,860
a coin Why a coin

331
00:14:51,860 --> 00:14:54,060
I drew it and it turns out to be the right one

332
00:14:54,060 --> 00:14:57,540
side of this luck it also says

333
00:14:57,540 --> 00:15:01,019
about Russia, that is, you have some events

334
00:15:01,019 --> 00:15:03,540
begin to fold more easily than

335
00:15:03,540 --> 00:15:05,639
This used to happen in life. Here's how

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00:15:05,639 --> 00:15:09,380
lucky growth luck reduction

337
00:15:09,380 --> 00:15:12,600
unconscious sleep, even for 30

338
00:15:12,600 --> 00:15:15,839
minutes but this is already average, that is, you have

339
00:15:15,839 --> 00:15:18,660
Let's say today you have one gap

340
00:15:18,660 --> 00:15:21,060
time spokes tomorrow second day after tomorrow

341
00:15:21,060 --> 00:15:23,220
3 but you can estimate that on average

342
00:15:23,220 --> 00:15:25,500
your sleep has decreased there is no point in watching

343
00:15:25,500 --> 00:15:30,000
to the average that is measured

344
00:15:31,940 --> 00:15:34,380
smart watches because they somehow

345
00:15:34,380 --> 00:15:38,339
measure the average according to their

346
00:15:38,339 --> 00:15:40,139
own ideas how it is needed

347
00:15:40,139 --> 00:15:42,660
It’s easier for you to calculate it yourself

348
00:15:42,660 --> 00:15:44,940
calculate that is, see what you

349
00:15:44,940 --> 00:15:49,760
let's say you usually sleep on average

350
00:15:49,760 --> 00:15:53,100
But at this time yours decreases, that is

351
00:15:53,100 --> 00:15:54,899
you without any great effort

352
00:15:54,899 --> 00:15:57,420
feel comfortable doing it and in the end it’s you

353
00:15:57,420 --> 00:15:59,639
what should all this lead to?

354
00:15:59,639 --> 00:16:03,060
the results will help you move on to

355
00:16:03,060 --> 00:16:05,100
full-fledged education Seriously already

356
00:16:05,100 --> 00:16:06,920
practice and get

357
00:16:06,920 --> 00:16:09,300
long term results what you need

358
00:16:09,300 --> 00:16:11,279
understand these points very well Why

359
00:16:11,279 --> 00:16:15,660
Let's say we do this Why when you

360
00:16:15,660 --> 00:16:16,920
you will understand you will have

361
00:16:16,920 --> 00:16:19,019
the ability to manage processes

362
00:16:19,019 --> 00:16:20,880
you can adjust it for yourself363
00:16:20,880 --> 00:16:23,040
adjust Why a person sleeps

364
00:16:23,040 --> 00:16:25,500
spinning why why is this needed because of

365
00:16:25,500 --> 00:16:27,139
why is this happening

366
00:16:27,139 --> 00:16:29,339
specifically about what means of communication

367
00:16:29,339 --> 00:16:31,800
moments they need to be used which ones are not

368
00:16:31,800 --> 00:16:33,860
assumption vertical

369
00:16:33,860 --> 00:16:36,000
horizontal why are they needed how

370
00:16:36,000 --> 00:16:38,040
they work from home this is all more details

371
00:16:38,040 --> 00:16:39,620
we will sort it out with those who

372
00:16:39,620 --> 00:16:41,660
get ready

373
00:16:41,660 --> 00:16:43,759
further

374
00:16:43,759 --> 00:16:45,959
treadmill like muscles

375
00:16:45,959 --> 00:16:48,899
designed as body clamps

376
00:16:48,899 --> 00:16:51,240
go away like mental clamps go away like

377
00:16:51,240 --> 00:16:53,100
work on it because it's very

378
00:16:53,100 --> 00:16:55,199
powerful simulator for work besides

379
00:16:55,199 --> 00:16:57,660
physical body with mental body

380
00:16:57,660 --> 00:17:00,120
exactly the treadmill but also walking

381
00:17:00,120 --> 00:17:02,300
but walking is more

382
00:17:02,300 --> 00:17:04,919
such a powerful tool for him

383
00:17:04,919 --> 00:17:07,140
at the end we move on but I told you about it

384
00:17:07,140 --> 00:17:10,559
on podcasts on how walking works

385
00:17:10,559 --> 00:17:13,799
this is why it is imperative to comply

386
00:17:13,799 --> 00:17:16,020
these are the rhythms of movement, rest of movement

387
00:17:16,020 --> 00:17:20,459
peace so that they can record this in their minds

388
00:17:20,459 --> 00:17:22,319
so that this is very well understood

389
00:17:22,319 --> 00:17:25,140
it is very important to understand And in the end you can

390
00:17:25,140 --> 00:17:28,439
move as a result of growth Here in these

391
00:17:28,439 --> 00:17:31,320
spheres Even if this growth will be

392
00:17:31,320 --> 00:17:35,240
here's someone to start with

393
00:17:35,240 --> 00:17:38,880
temporary short urgent but nonetheless

394
00:17:38,880 --> 00:17:40,799
based on the resources received

395
00:17:40,799 --> 00:17:42,360
you can move on to serious learning

396
00:17:42,360 --> 00:17:46,440
and get long term results that i

397
00:17:46,440 --> 00:17:47,940
I understand from serious training in

398
00:17:47,940 --> 00:17:50,520
serious learning i understand learning

399
00:17:50,520 --> 00:17:52,320
what you can do, that is, you can do

400
00:17:52,320 --> 00:17:54,980
its anytime i said already

401
00:17:54,980 --> 00:17:57,539
repeatedly that I create materials so

402
00:17:57,539 --> 00:18:00,840
so that we can use them outside

403
00:18:00,840 --> 00:18:03,120
depending on the rhythm of our our lives

404
00:18:03,120 --> 00:18:06,840
we could listen to their roads and listen

405
00:18:06,840 --> 00:18:10,559
they were once home

406
00:18:10,559 --> 00:18:13,620
listen to them at work anywhere so

407
00:18:13,620 --> 00:18:18,960
there are text sketches for anyone

408
00:18:18,960 --> 00:18:21,900
material there is a video, perhaps a video or

409
00:18:21,900 --> 00:18:24,419
this is audio so we can listen

410
00:18:24,419 --> 00:18:26,160
Where is it convenient for us

411
00:18:26,160 --> 00:18:27,380
Here

412
00:18:27,380 --> 00:18:30,480
that is, this is serious training

413
00:18:30,480 --> 00:18:33,500
your approach is exactly what you do

414
00:18:33,500 --> 00:18:36,419
keep your focus on it

415
00:18:36,419 --> 00:18:39,559
this is what you need to always remember about this

416
00:18:39,559 --> 00:18:44,039
rule Let's look again

417
00:18:44,039 --> 00:18:46,320
when we talk about proportionate efforts

418
00:18:46,320 --> 00:18:48,320
be sure to remember the rule

419
00:18:48,320 --> 00:18:51,059
proportionate effort is effective

420
00:18:51,059 --> 00:18:54,600
load That is, it is quite pleasant

421
00:18:54,600 --> 00:18:58,620
this means it is effective If you

422
00:18:58,620 --> 00:19:00,419
are you overloaded or then you don't have

423
00:19:00,419 --> 00:19:02,700
opportunity to get enough rest

424
00:19:02,700 --> 00:19:04,679
this load ceases to be effective

425
00:19:04,679 --> 00:19:07,580
and that means you're wasting a lot of effort

426
00:19:07,580 --> 00:19:10,620
is wasted or are you

427
00:19:10,620 --> 00:19:12,900
invest your strength but you don't have

428
00:19:12,900 --> 00:19:14,780
opportunities these investments are completely

429
00:19:14,780 --> 00:19:17,460
take advantage, that is, only in Malaya

430
00:19:17,460 --> 00:19:19,100
degree you can do it therefore

431
00:19:19,100 --> 00:19:22,559
remember the effective load is actually

432
00:19:22,559 --> 00:19:25,559
in fact, you have enough strength regularly to

433
00:19:25,559 --> 00:19:27,179
developed on an ongoing basis for

434
00:19:27,179 --> 00:19:29,700
much more than you have in yours

435
00:19:29,700 --> 00:19:34,620
life, but your psyche is structured like this And

436
00:19:34,620 --> 00:19:37,740
that's how they set it up, they constantly change what you

437
00:19:37,740 --> 00:19:39,840
you can only with a small percentage of your

438
00:19:39,840 --> 00:19:42,299
There are a lot of opportunities to use little

439
00:19:42,299 --> 00:19:43,980
few

440
00:19:43,980 --> 00:19:48,240
Well, but it’s not clear where it’s going, or rather to me

441
00:19:48,240 --> 00:19:51,179
it's clear where she goes But you need

442
00:19:51,179 --> 00:19:53,880
learn to track these processes So

443
00:19:53,880 --> 00:19:57,240
all photos will be in telegram and on

444
00:19:57,240 --> 00:19:59,700
website Be sure to share this video

445
00:19:59,700 --> 00:20:02,039
with the person to whom this material

446
00:20:02,039 --> 00:20:03,660
it will be useful who can

447
00:20:03,660 --> 00:20:06,600
We recommend using it directly if you

448
00:20:06,600 --> 00:20:08,220
do you know the person to whom this is

449
00:20:08,220 --> 00:20:09,660
will be useful because it's already

450
00:20:09,660 --> 00:20:13,260
in fact a lot just for

451
00:20:13,260 --> 00:20:15,660
I'm telling you your result

452
00:20:15,660 --> 00:20:19,559
in this short form there are only four

453
00:20:19,559 --> 00:20:21,900
pages this material is recommended

454
00:20:21,900 --> 00:20:25,200
If you have someone who can do it

455
00:20:25,200 --> 00:20:27,480
apply it in your life and be sure to do it yourself

456
00:20:27,480 --> 00:20:29,220
all this applies redraw

457
00:20:29,220 --> 00:20:31,860
take a listen, see you in the next ones

458
00:20:31,860 --> 00:20:34,580
issues