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在drawing practice schedule這個產品中，有2篇Facebook貼文，粉絲數超過84萬的網紅Cherprang BNK48，也在其Facebook貼文中提到， น้องสาวคนหนึ่งเล่าให้ฟังว่า ก่อนทำงานประจำเธอเป็นคนชอบออกกำลังกายและรู้สึกดีที่ได้เข้าฟิตเนส แต่พอทำงานในบริษัทที่เข้างานสิบโมงเช้า เลิกงานสองทุ่มทำใ...

drawing practice schedule 在 Cherprang BNK48 Facebook 的最佳解答

Cherprang BNK48 By Cherprang BNK48

2020-07-21 19:45:31 有 4,488 人按讚
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น้องสาวคนหนึ่งเล่าให้ฟังว่า ก่อนทำงานประจำเธอเป็นคนชอบออกกำลังกายและรู้สึกดีที่ได้เข้าฟิตเนส แต่พอทำงานในบริษัทที่เข้างานสิบโมงเช้า เลิกงานสองทุ่มทำให้เวลาในการออกกำลังกายหายไป ซึ่งมีผลต่อจิตใจด้วย แต่ไม่รู้จะทำยังไงเพราะไม่มีเวลาออกกำลังกายเลย

ผมแนะนำน้องเท่าที่คิดออก บอกให้ลองเปลี่ยนรูปแบบการออกกำลังกายจากแบบเดิมที่อาจต้องเต็มรูปแบบ เข้าฟิตเนส อาจลองมาใช้ 'เวลาเล็กๆ' เท่าที่พอจะมีมาใช้ในการออกกำลังกายในแบบที่เป็นไปได้

เช่น ตอนเช้าอาจมาที่ออฟฟิศเร็วกว่าปกติเสียหน่อย สักครึ่งชั่วโมง แล้วใช้เวลาช่วงนี้ออกกำลังกายในแบบที่พอทำได้ ดัมเบล บอดี้เวท หรือจะเดินขึ้นออฟฟิศ กระทั่งเดินสักหนึ่งสถานีรถไฟฟ้าก็อาจเป็นทางเลือกได้เช่นกัน ถ้าผลลัพธ์ที่เราอยากได้คือการเคลื่อนไหวร่างกายให้หัวใจสูบฉีดเลือดลมสักหน่อย หรือตอนกลางวันจะลองเดินลงบันไดไปกินข้าวเที่ยง อะไรแบบนั้น

ผมคิดว่าบางครั้งเราตั้งโจทย์ยากกับตัวเอง เมื่อชีวิตเปลี่ยนแต่เรายังอยากได้ 'รูปแบบ' เดิม หรือ 'ปริมาณ' เดิมอยู่ ทำให้รู้สึกว่าทำไม่ได้ ไม่มีเวลา ไม่เฉพาะการออกกำลังกายเท่านั้น แต่สำหรับบางคนคือการได้อ่านหนังสือ วาดรูป เล่นดนตรี หรือฝึกทักษะอะไรที่ตัวเองสนใจ

พอมองว่าต้องมีเวลา 'ก้อนใหญ่' เราอาจหายาก แต่ถ้าเปลี่ยนโจทย์ว่าในเวลา 'ก้อนเล็กๆ' เราพอจะทำอะไรได้บ้าง เช่น อ่านหนังสือช่วงสั้นๆ สักสิบหน้าก็ดีกว่าไม่ได้อ่านเลย สิบหน้า x สิบวันก็ 100 หน้าแล้ว เดือนหนึ่งก็จบเล่ม

นอกจากนั้น เราอาจต้องใช้เวลาเสาร์-อาทิตย์ และก่อนหรือหลังเลิกงานให้มีคุณภาพมากขึ้น คือใช้มันไปกับสิ่งที่จำเป็นต่อจิตใจ เช่น ถ้าการออกกำลังกายสำคัญกับเราจริงๆ ก็ให้เวลากับมันจริงจัง ไม่เผลอไปกับสิ่งที่เราเคยชินแต่ไม่สำคัญ เช่น การเล่นมือถือ

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อีกคำแนะนำที่คนจัดการเวลาเก่งๆ ใช้กันก็คือ ไม่เชื่อว่าไม่มีเวลา และไม่พยายาม 'หาเวลา' ให้กิจกรรมที่อยากทำด้วย แต่ 'สร้างเวลา' ขึ้นมาให้กิจกรรมนั้น

ทุกคนมี 24 ชั่วโมงเท่ากัน มีคนที่ภาระหน้าที่มากกว่าเรามากมายในโลกนี้ ผู้บริหาร คนที่ต้องรับผิดชอบอะไรเยอะๆ คนเหล่านี้กลับสามารถที่จะทำนู่นนี่ได้มากมายเพราะเขา 'สร้างเวลา' ให้กับสิ่งจำเป็น

การสร้างเวลาคือการกำหนด 'ช่วงเวลาของฉัน' ขึ้นมา ไม่ให้คนอื่นกำหนด โดยใช้เวลาว่างที่ไม่ใช่เวลางานมาสร้างเวลานี้ เช่น ถ้าเข้างานสิบโมง นั่นแปลว่าตั้งแต่ตีห้าถึงสิบโมงเป็นเวลาที่เรากำหนดได้ เช่นกันกับหลังเลิกงาน หรือกระทั่งพักกลางวัน ในช่วงเวลาเหล่านี้ ถ้าจะมีใครชวนไปไหน นัดทำอะไร เราต้องมั่นคงกับตัวเองและยืนยันกับคนอื่นว่าไม่สามารถไปทำในสิ่งเหล่านั้นได้ เพราะมีเรื่องสำคัญกว่าต้องทำ

งานอดิเรกบางอย่างนั้นสำคัญไม่แพ้การงาน ความฝัน การฝึกฝน หรือกระทั่งการพักผ่อน ถ้ามันสำคัญกับเราก็ต้อง 'กันเวลา' หรือ 'สร้างเวลา' ให้สิ่งนั้น เพราะสิ่งนี้อาจทำให้เรามีเรี่ยวแรง อยากตื่นมา อยากหายใจต่อไป

'กันเวลา' ให้ชัดๆ ยืนยันว่าช่วงเวลานี้จะไม่ให้คนอื่นมาดึงเวลาไป ผมเคยได้ยินนักวิ่งอัลตร้ามาราธอนระยะ 100 ไมล์ซึ่งทำงานออฟฟิศ ไม่มีเวลาซ้อม เขาใช้เวลาช่วงพักกลางวันไปเข้ายิมเพื่อเพาะกล้ามเนื้อให้พร้อมแข่ง เพราะสิ่งนี้คือคุณค่าของชีวิตเขา เขาอยากทำ ทำแล้วมีความสุข เมื่อเลือกแบบนี้ก็ทำให้เขา 'มีเวลา' สำหรับสิ่งที่ชอบ

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ถ้าเราไม่สร้างเวลาให้สิ่งที่เราชอบ สุดท้ายแล้วชีวิตจะกลายเป็นตารางเวลาของคนอื่น ใครอยากให้เราทำอะไร ไปที่ไหน เรียกตัวเมื่อไหร่ก็ดูเหมือนได้ตลอดเวลา แล้วเราเองจะรู้สึกว่าทำไมฉันไม่มีเวลาทำในสิ่งที่อยากทำเลย นานเข้าจะรู้สึกเบื่อๆ เซ็งๆ กับชีวิตตัวเอง

การสร้างเวลาที่ว่านี้ไม่ได้หมายความว่าเราจะไม่มีเวลาให้เพื่อน คนรัก ครอบครัว หรือใครที่ขอความช่วยเหลือ เรายังคงมีให้ (อาจมากขึ้นด้วยซ้ำ) เพียงแค่มันอาจไม่ใช่เวลาที่เขาขอทุกครั้ง เพียงแค่พูดคุยต่อรองกันเพื่อ 'เปลี่ยนเวลา' เช่น เขาอาจขอเวลาเราตอนเช้า เราขอเปลี่ยนเป็นเย็นแทนได้ไหม ในหลายกรณีเปลี่ยนเวลาได้ ไม่มีอะไรเสียหาย แค่เราเอ่ยปากบอก แล้วก็บอกเขาตรงไปตรงมาได้ว่า พอดีเวลานี้เราต้องทำสิ่งที่สำคัญกับเรา ถ้าเขารู้จักเราดีพอ ถ้าเขารักเราก็ย่อมเข้าใจ

ผมนึกถึงคำถาม น้ำเสียง และแววตาของน้องผู้ชอบออกกำลังกายเจ้าของคำถามแล้วเห็นว่าเธอต้องรีบสร้างเวลาให้สิ่งสำคัญสำหรับจิตใจในเร็ววัน เพราะผมเองก็เคยผ่านช่วงเวลาที่ไม่ได้ทำในสิ่งที่ชอบสะสมนานวันกระทั่งรู้สึกหมดเรี่ยวแรงพลังใจ

ไม่จำเป็นต้อง 'เต็มรูปแบบ' แต่ 'สะสมแต้ม' เล็กๆ น้อยๆ ก็ดีกว่าไม่ได้ทำเลย และ 'สร้างเวลา' ให้กับสิ่งสำคัญของหัวใจ

ถ้ามีสิ่งที่อยากทำ อย่า 'หาเวลา' ให้มัน เพราะอาจหาไม่เจอ แต่ลอง 'สร้างเวลา' ขึ้นมาให้สิ่งนั้น แล้วอาจพบว่าเราควบคุมชีวิตได้ดีขึ้นบางส่วน

เรามักจะรักชีวิตมากขึ้นเมื่อควบคุมมันได้

เรามักรักตัวเองเมื่อได้ทำในสิ่งที่รัก

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ป.ล. เพื่อนๆ อาจแนะนำวิธีออกกำลังกายง่ายๆ ใช้เวลาน้อยกันได้นะครับ ✌😊
One sister told me that before working full time, she was a workout and it felt good to get into fitness. But when working in a company that worked out at ten o'clock, I finished my workout time. It's affecting my mind, but I didn't know what to Because I don't have time to exercise

I recommend the younger sister, as you can think, try to change your exercise style from the same way that you need to be full. Fitness may try to use 'small time' as much as you can to exercise in the possible way.

Morning may come to the office a little earlier than usual for half an hour and spend these days exercising the same way you can. Dumbbell Bodyweight or walk up your office until one walk. The sky train station may also be optional if you want to take a result. All we need is a body movement, a heart pumping, a little wind, or a lunch time, to walk down the stairs to eat lunch.

I think sometimes we set our own hard work when life changes, but we still want the same ' pattern ' or ' quantity '. It feels like we don't have time, not only exercise, but for someone, it's reading, drawing, playing music, or practicing skills. What I care about.

When we think that we have ' big chunk ' time, we may be rare. But if we change the question that in a ' small chunk ' time, we can do something like reading a book for a short period of ten pages. It's better than not reading at all. Ten pages, x ten days x ten Face and one month is finished.

In addition, we may have to spend our Saturday-Sunday and before or after work to be more quality, spend it with mental essentials. If exercise really matters to us, give us some serious time. Not accidentally going to the things we're used to. It's not important like playing mobile phone.

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Another advice that people who have good time and use is that they don't believe that they don't have time and don't try to ' find time ' for the event that they want to do with

Everyone has 24 hours. There are more obligations than many of us in this world. Executive, responsible for many things. These people are able to do a lot of things because they 'make time' for the essentials.

Making time is defining ' my moment ', not defining others by using free time, not working time. This means am to pm, it's time we can designate as well after work. Or even taking a lunch break during these times. If someone wants to go somewhere, make an appointment to do something, we have to be confident with ourselves and confirm to others that we can't do them because there is something more important to do.

Some hobbies are important not to lose to a job, dream, training or even resting. If it matters to us, we have to be ' time ' or ' make time ' for that because this may make us strong. We want to wake up and breathe.

' Time ' clearly confirms that this time won't allow other people to go. I've heard of ultra marathon runners 100 miles of office running, no time to practice. He takes lunch break to the gym to muscle. Be ready to compete because this is the value of his life. He wants to do it and be happy. When he chooses this, he makes him 'time' for his favorite things.

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If we don't make time for what we like, eventually life will become someone else's schedule. Who wants us to do something, where we call ourselves, whenever we seem to be all the time. Why don't we have time to do what we want to do? It's been Bored and bored with my own life.

Making this time doesn't mean we don't have time for friends, lovers, family, or anyone who asks for help. We still have it (maybe even more). It may not be the time he asks for every time. Just negotiates to change the time ' like he may ask for time. In the morning, we can change to the evening. In many cases, we can change the time. There is nothing wrong. We say that we can tell and tell him that it's frank to us. We need to do what matters to us. If he knows us well, we will understand.

I thought of the question of the voice and eye of the exercise-lover of the question, and saw that she must make time for the important soul soon. Because I have been through the moment I didn't do the accumulated things for a long time, days when I felt lost energy. My heart.

It's not necessarily ' full ', but a little ' accumulation ' is better than not doing at all and ' making time ' for matters of heart.

If you have something you want to do, don't ' make time ' for it because you may not find it, but try ' make time ' for it. You may find that you have better control of life.

We always love life more when it's in control

We always love ourselves when we do what we love.

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P.O. L. L. Friends may suggest you to exercise easily. You can spend less time together. ✌😊Translated

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drawing practice schedule 在 施幸余 Facebook 的最讚貼文

施幸余 By 施幸余

2016-02-17 21:49:53 有 99 人按讚
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Thanks Hong Kong Stories（香港故事）for the interview，hope my story can inspire more people and at the same time encouraging myself to keep enhancing to the next level in swimming!

我是幸余，是香港游泳運動員，曾經參加兩屆奧林匹克運動會。出生於一個小康家庭，小時候學習很多課外活動，溜冰、練琴、畫畫。家人希望我除讀書外，也有其他的興趣和可以作更多嘗試。父母是不懂游泳的，他們也想不到我會學習游泳。小學時我參加了學校的游泳班，這樣便開始學習游泳了。我已經忘記了小時候，我的志願是什麽，但當時一定不會寫上我希望當運動員。小學六年級的時候加入校隊，代表學校參加比賽，後來被香港隊教練賞識，小學六年級便加入香港游泳隊訓練。
開始時，每天早上五時半至七時練習，八時上學，三時半下課，四時便要練習至晚上六時半，七時半才返抵家中。由二千年至零八年一直都是過着這樣的生活，二零零八年後我轉為全職運動員，這樣便開始了我的職業游泳生涯。當中最感激的是我的父母和教導我十三年的陳耀海教練，因為他們很支持我。我剛進入香港隊已經跟隨陳sir，當時我年紀還很小，學習時比較辛苦，但他覺得我有潛質，所以特別照顧我。第一次出外集訓時，有人反對，說我年紀太小，或會阻礙大家訓練，但教練堅持帶我一起去訓練。訓練歸來後，有很大的進步，因為年紀小的關係，所以有很大的進步空間，之後便開始代表香港比賽。
二零零三年我已達到參加奧運的資格，但當時也不清楚奧運是甚麽一回事。我於二零零四年第一次參加奧運，當時十六歲年紀尚小，之後便好像着了迷。二零零八年北京舉辦奧運，因為是中國的地方，所以很希望能夠參加和獲得名次。為了要爭取參加零八年北京奧運，因此我更加發奮，在零五年停了一年學，當時是專心準備亞運會，其實是朝着零八年的北京奧運進發。
二零零五年我獲選為香港傑出運動員，已經是十一年前的事，亦沒有想過自己會游這麽多年。零八年奥運，很多人包括自己是覺得可以參加的，但最後因差一點點，錯失京奧參賽資格。當時我已經二十歲，在香港泳壇來說，我已經算是「高齡運動員」，很多人上了大學之後，因為大學課程與訓練的時間很難配合，便選擇放棄游泳。但我並不想退下，覺得自己是有能力可以做得到，只不過時機還未到來。
當時剛在拔萃女書院完成了中七課程，我作了一個決定：當全職運動員。有些人提議我到外國上大學和繼續訓練，因為有幾位運動員也去了外國，好像大師姐蔡曉慧，從美國回來後，也發展得很好。
我認為不是一定要到外國的，留在香港有甚麽不好？家人與朋友都在香港，我不想離開一個自己長大的地方，所以便留在香港。之後過了四年，又一個奧運來臨了，二零一二年我再次達到參賽資格。香港歷史上是沒有人能夠參加到一屆、錯失下一屆、但可以再一次參加另一屆奧運。有其他人是可以連續參加三屆的，但到第三屆已經是完結了。但我希望參加的這個第三屆，前後已經是十二年的事。
我覺得這是一個堅持，有不同看法的人，可能認為我是執拗。當初我是相信自己，而且身邊也有人支持我。
二零零九年蔡曉慧退役時是二十六歲，我今天已經二十七歲，香港游泳從來都沒有一個女泳員游到這年紀還在以游泳訓練為主的，我是第一人。我亦要證明一個事實，只要不放棄自己，不是沒有機會的。
小時候我的志願，沒有想過是當一名游泳運動員，最初只是為興趣，但過了那麼多年，現在已經成為了職業，而且有一定的成就，希望我的故事能夠啟發更多人。我相信這個社會是需要很多正能量，特別是運動員的體育精神，是值得學習的，大家要不屈不撓，遇到挫折也不應該放棄。
雖然為了游泳與家人相聚的時間減少了，社交生活也很少，但這是我自己的選擇，我願意全心全意投入游泳這項運動。我亦想借這裡感謝每一個支持我，幫助過我的人。謝謝！
I am Szeyu. I am a Hong Kong swimmer. I am also a two-time Olympian. I was raised in a middle class family. When I was young, I took part in many out of school extracurricular activities such as, ice-skating, piano playing and drawing. My parents hoped that I could have other hobbies and ventures besides studying. My parents did not really know how to swim. They also could not imagine that I would learn swimming. As a child, I attended school swimming classes and began to learn how to swim. At that time, I have forgotten what I wanted to be when I grow up. But I definitely did not write down that I wished to become an athlete. I joined the school swimming team when I was in Primary six. I represented my school at competitions. Eventually, a Hong Kong coach discovered me. I joined the Hong Kong Swimming team to train when I was in Primary six.
In the beginning, I had to practice from five thirty to seven thirty in the morning each day. At eight o’clock I would go to school. I would leave school at three thirty. Then, at four o’clock I would practice until six thirty in the evening. I would return home at seven thirty. From 2000 to 2008, my days were spent this way. I became a full-time athlete post-2008. My professional swimming life began. I am most grateful for my parents and my coach, Mr. Chan Yiu Hoi, who has taught me for 13 years. It is because they have really supported me. I was Chan Sir’s student once I joined the Hong Kong swimming team. I was really young at that time. My training was quite difficult. But he thought I had potential. That was why he took particular good care of me. Someone opposed when I first went to group training. That person said I was too young and would disrupt others’ training. But my coach insisted on taking me to the trainings. After training, I improved immensely. As I was still young, I had a lot of room for improvement. I later represented Hong Kong to compete.
In 2003, I qualified to participate in the Olympic Games. At that time, I really did not quite know what the Olympic Games were. I first took part in the Olympic Games in 2004. I was only 16 and still young. After that, I became obsessed with the Olympic Games. In 2008, I really wanted to attend the Beijing Olympic Games and have a place because it was a Chinese city. In order to qualify for the 2008 Beijing Olympic Games, I worked even harder. In 2005, I stopped my studies for a year to concentrate for the Asian Games. In turn, it helped to pave way for the Beijing Olympic Games.
In 2005, I received the Hong Kong Outstanding Athlete Award. It was already 11 years ago. I never thought I could swim for so many years. In 2008, many people, including myself, thought I could take part in the Olympic Games. But in the end, I lacked a little bit of something and lost the trials. I was already 20 years old that year. In the Hong Kong swimming scene, I was already considered an ‘old athlete’. Many people quit swimming when they go to university because they find it hard to juggle their academic schedule with their training schedule. But I did not want to back out. I thought I still had the potential to do it but it was just not the right time.
At that time, I just completed my Form 7 studies at Diocesan Girls’ School. I made the decision to become a fulltime swimmer. Some people recommended me to go study abroad and continue with my training because a few athletes also headed overseas. For instance, Choi Hiu Wai returned from the United States and performed very well in Hong Kong.
I felt it was not a must to go overseas. What was wrong with living in Hong Kong? My family and friends are in Hong Kong. I did not want to leave the place where I grew up in. That was why I stayed in Hong Kong. After 4 years, the Olympic Games arrived. I qualified to participate again in 2012. Something like this has never happened in Hong Kong history before: taking part in the Olympic Games, losing in the next one but then participating in the coming Olympic Games again. Others can take part in three consecutive Olympic Games but by the third Olympic Games, it is the end for them. It has been 12 years between the beginning till the end of my taking part in the Olympic Games.
I think it is a sense of persistence. Some people have a different perspective. Some think I am stubborn. I believed in myself at first and those around me supported me.
In 2009, Choi Hiu Wai stepped down from swimming at 26 years of age. I am now 27 years old today. There has never been a female swimmer in the Hong Kong swimming team who is still swimming and training at this age. I am the first. I also need to prove a truth. If you do not give up on yourself, you will always have a chance.
When I was young I did not aspire to become a swimmer. It was just an interest. But over so many years, it is now my career and I feel I have gained some level of success. I hope my story can inspire many other people. I believe this society needs a lot of positive energy. The spirit of an athlete is worth learning from. We should be strong and should not easily give up when facing adversity.
I have not been able to spend as much time with my family and out socializing but it is my choice. I am fully and whole-heartedly dedicated to swimming. I am also grateful to those who support me and have helped me. Thank you!

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