【內在指令/外在指令是什麼? 哪個好?】

老師/教練，有時也稱為 Instructor。
Instruct代表引導，而身為一個動作引導者，就是引導學生在空間中做出各種動作。有的會說是cue下指令。

但你有想過，引導的指令還有分類嗎?

#內在指令 #外在指令
不管是瑜伽界還是健身界，如果你有看過一些指導學的文獻研究，一般來說引導的指令分兩種。

內在指令 Internal cue
內在指令是指在練習的時候，把注意力放在自己的身體上，手腳的擺位，關節的動作，甚至用力的方向等等。

例如：
肩胛骨左右分開
大腿外旋外轉
腹部前側有控制的拉長
臀腿出力把腳拉起
上臂外旋
屈髖90度

外在指令 External cue
相較之下，外在指令是在練習的時候，把注意力放在身體以外的環境或物體上當做參考。例如教室的方位，門的方向，天花板，地板，有輔具的話就是瑜伽磚，瑜伽繩或是健身的舉重槓等等。

例如：
胸口推遠離地板
膝蓋推磚塊
胸口指向天花板
腳往後踢向牆壁
把槓折斷
坐向後方的箱子

#各自的好處
一些以運動員為對象的研究表示，內在指令有助於改善所謂的“神經肌肉連接”，進而增加對肌肉的神經驅動。

在健身訓練中，這可能會對肌肥大有幫助。因為當肌肉中更多的肌纖維處於活化狀態時，可以刺激額外的肌肉生長。因此，當肌肉增長是目標時，內在指令可能特別有用(註：但補充有說也有沒明顯效果的案例)。

但回到運動或動作訓練時，內在指令也可能產生較低效率的運動模式。

概念是當我們聽到內在指令時，我們的注意力會被引導到我們的身體上，而忽略了環境的因素，實際上也會干擾我們的神經系統本能反射性進行的自動協調。

換句話說，就是當目前的練習或運動是目標導向的時候，外在指令有機會幫助我們在下意識的狀態中完成更好的成果。

所以會發現大部分的研究文獻都會說，外在指令比內在指令好。

#學習新動作
但針對學習新動作，又是如何呢？

一般來說，內在指令有助於有意識地覺察身體，外在指令將注意力從身體上轉移到外在的環境上。因此，內在指令因此可以增強學習的能力，而針對已經熟悉的動作，外在指令也許更恰當，因為它可以變成自動化模式。

然而，動作教育家 Jenn Pilotti 卻表示：這兩種指令都有助於學習新動作。

研究實際上支持內在和外在指令的混合可能是最有益的。

一般來說，處於學習認知階段的人會從更多內在的指令中受益。一旦他們進入聯想階段，外在指令往往更有效。有趣的是，研究顯示在特定模式或運動技能方面具有專業知識的人，在自己探索運動時通常會使用內在指令。

這一切只是代表單一的指令方式，不一定更適合學習。

It depends 視情況而定！

#回到瑜伽
我們不妨先問，目的性是唯一要關注的事嗎?

上課也有跟同學分享過，在瑜伽練習中，內在的指令，包含細微關節肌肉的動作等等是有幫助的，因為它讓我們有機會產生更多的連結與覺知，強化本體感覺，對動作的學習長遠來看是絕對必要的，而把專注力拉回當下的自己身上，也是一種正念的練習。

但同時，外在指令在瑜伽練習中也依然很有幫助，特別是針對一開始本體感覺還不是非常好的時候，外在的指令也許可以幫助增加內在的連結。

所以，在相對速度慢的基礎練習，我們可以運用內在指令去學習本體感覺的建立，抑或是用外在指令達到一樣的效果。

而在速度節奏較快的流動練習中，當然外在指令相對更明確易懂，但在情況允許或是針對已經熟悉的序列，重新加入內在指令的練習也不失為深入練習的好方法。

瑜伽的練習強調平衡合一，去二元性，所以即使在引導用語跟指令，也許我們也可以學習像太極一般，在最適當的時候，使用最佳內在外在指令的搭配，才是讓練習在身心上都能達到最大益處的不二法門吧。

覺得文章有幫助，歡迎分享轉錄tag我，大家的支持是持續產出的動力。

(部分資料參考自以下文章)
REF: Jenni Rawlings, “What’s the Best Way to Cue Movement in Yoga?”

#Cue #cueing #指令
#動作學習 #動作控制
#教學隨記
#阿肯師的瑜伽隨記
#kensyogalife

現在還有過百個ISIS-K的成員包圍了喀布爾機場，準備下一輪炸彈襲擊，聯軍已將部分閘口24小時關閉。為免更多美軍死亡？在導致13陣亡的恐襲發生後，其中一個辯解就是當局早在三日前收到情報知道對方來襲，「但美軍依然盡忠職守，恪守撤退的工作，展現出無比的勇氣」——你能接受這一種預了讓他們犧牲的堂皇說法嗎？

白宮外驚雷鑿鑿，拜登沒得不召開記者會回應。他說自己已下令軍方制定報復方案，誓要主謀付出代價，但真的可償嗎？缸瓦碰瓷器的簡單道理。如果幾部刺殺無人機就可以瓦解ISIS，天下早就太平了。拜登至今仍未願意為這次不合格的撤軍承認自己決策失誤，他一如既往卸責特朗普身上，多番提醒記者「是他與塔利班達成協議，要求5月1日前撤兵的」，彷彿自己好像未曾跟塔利班達成更邪惡的協議似的——他居然將美國以及盟友需要撤出的名單全份交給塔利班，要求塔利班檢查站按本子放行——結果，原本不清楚的阿富汗人「叛徒」名單，現在美國替塔利班整理好了，武裝亦可向受困美國人勒索贖金了。

CIA局長跟塔利班達成的秘密交易就是這個？來換取塔利班派員為喀布爾機場提供保安？或許拜登和整個內閣便是以此為前提應承塔利班8月31日的撤兵死線不變，當天勢必是更大的人道災難。塔利班將會強行接管喀布爾機場，美軍會為免衝突拔營就走，還是出爾反爾爭取苟留？是否撇下英國的駐軍不顧？屆時群情洶湧，如何全身而退？對於名單上仍然滯留的人，全都被拜登貴客自理了。

網絡上流傳一張拜登在記者會上低頭嘴靠雙手的「致哀照」，實情圖文不符，拜登沒有哭了，當時他只是一時接受不了記者咄迫而發晦氣而已。這個環節也是一個笑話，算是阿富汗撤災之後首次拜登接受記者提問環節，但他劈頭就鬼拍後尾枕，哦出這句說話：

「They gave me a list here. The first person I was instructed to call on...」

記者名單內定，還好意思說出好不特止，身為總統竟說自己「受指使」？人們聽罷紛紛質問從頭到尾究竟是誰負責instruct拜登的，沒有國民能夠接受自己的總統居然不是話事的那個人。記者也看不過眼，直接問拜登會不會為炸死美軍一事負責。拜登說：「一切發生的都是我負責……而你知道，撤兵協議是前總統下的……」

續文：

https://www.patreon.com/posts/55392140

作者

Turn your Water Into Wine

“The third day, there was a marriage in Cana of Galilee. Jesus’ mother was there. Jesus also was invited, with his disciples, to the marriage. When the wine ran out, Jesus’ mother said to him, “They have no wine.” Jesus said to her, “Woman, what does that have to do with you and me? My hour has not yet come.” His mother said to the servants, “Whatever he says to you, do it.” Now there were six water pots of stone set there after the Jews’ way of purifying, containing two or three metretes apiece. Jesus said to them, “Fill the water pots with water.” They filled them up to the brim. He said to them, “Now draw some out, and take it to the ruler of the feast.” So they took it. When the ruler of the feast tasted the water now become wine, and didn’t know where it came from (but the servants who had drawn the water knew), the ruler of the feast called the bridegroom, and said to him, “Everyone serves the good wine first, and when the guests have drunk freely, then that which is worse. You have kept the good wine until now!” This beginning of his signs Jesus did in Cana of Galilee, and revealed his glory; and his disciples believed in him.” (John‬ ‭2:1-11‬ ‭WEB)

The first miracle Jesus ever worked as a man is the one of turning water into wine.

What is that one thing that you lack, that you’re thinking, “It’s impossible, there’s not enough time for it to happen,” and you have almost given up on it?

If God could turn water into wine, then He can turn your sorrow into joy, your mess into massive restoration, your sickness into overflowing health, and your poverty into abundance.

God did not even use grapes. It was not even water pots filled with grape juice. It was water.

What is it that you have now? Your water pots filled with water (cheap) can soon become excellent wine (valuable).

The key is to believe in what God is saying to you now.

Jesus released two sets of instructions filled with the power and authority of God: “Fill the water pots with water” and “Now draw some out, and take it to the ruler of the feast.”

When the servants obeyed this rhema word, the miracle happened.

It is important to hear what God is saying to you now.

You cannot just presumptuously bring a water pot filled with water now and expect God to turn it into wine, if He did not instruct you to.

What is that one thing that the Holy Spirit is bringing to the forefront of your mind and heart now? That one “water” that needs to become excellent “wine”?

Ask Abba God to do it for you.

Pray with me: “Dear Abba God, thank you for loving me so much. You are good, generous, and powerful. Nothing is impossible for You. I need You to turn _____ (the problem) into _____ (the desired outcome) now. I receive this miracle in Jesus’ name. Amen!”

Let your faith be active and receive miraculous breakthroughs in your life. Study the 37 recorded miracles of Jesus Christ with me in “Messiah’s Miracles: The Power of Having Faith in Jesus Christ”:
https://bit.ly/messiahs-miracles

คนแบบนี้มันเกินจะเยียวยา!

Had a double workout session today. Our full body workout and a virtual flycycling class at Flyproject.

I instruct indoor cycling classes part time but due to the lockdown, we have had to do them virtually so this is a little look at how the classes are set up.

YOGA for Beginners ♡ LOWER BODY Strength and Stretch ♡ YBSBeginner.com
? Exercise your legs, glutes by strengthening and stretching, for all levels.
?You will feel good after this exercise.
?This video is in Yoga for Beginners with Sophie series which instruct alignments according to Yoga Alliance (USA).
? For people who are new to Yoga or yogis who want to deepen their practice.

? Full series Yoga for Beginners with Sophie, please visit: YBSBeginner.com
BASIC - SIMPLE - AT HOME
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? If you need a Yoga mat in Vietnam, please visit online shop CokoYoga.com or Fanpage: Coko Yoga - Quần áo, dụng cụ tập Yoga, Gym chất lượng

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