What is memory? Scientists believe that memory can be divided into short-term memory, medium-term memory and long-term memory. The essence of short-term memory is the repetition of immediate physiological and biochemical reactions in the brain, while medium-long-term memory is the structural changes and the establishment of fixed connections in brain cells. For example, how to ride a bike is a long-term memory. Even if you haven't ridden it for many years, you can still ride it. Medium-term memory is an unstable change of cell structure, which will become long-term memory only after repeated consolidation. Short-term memory is the biggest and weakest memory. A person only keeps 1% memory every day.

If you understand that memory needs constant review to consolidate, you can master the tricks of enhancing memory from both material and technical aspects. Materially, we should eat more foods that are conducive to memory, such as celery, walnuts, sesame seeds and lean meat rich in zinc, phosphorus esters and some unsaturated fatty acids.

Skills are actually done according to the physiological laws of memory.

First, in class, we should concentrate on listening, thinking and absorbing to gain deep short-term memory.

Review on the day after class; In a few days, when the memory begins to fade, consolidate it and tidy it up. "Learning from time to time is a pleasure", and review it once every month or two. This can turn short-term memory into medium-and long-term memory, and achieve the best memory effect in the least time.

Secondly, it is best to review the lessons to be recited in a quiet environment in the morning or evening.

Experiments show that the best time for memory function is 6- 10 at night and 6-8 am. At the same time, pay attention and don't be disturbed or interrupted by other things. Never recite while listening to the walkman. This is because only one center is allowed to be excited when the brain works. If there are several excitement points at the same time, you will be absent-minded or half-hearted, and the memory effect will be greatly reduced.

Third, be comfortable when remembering things, and don't be nervous.

When nervous, the secretion of norepinephrine increases, which is the enemy that damages mental concentration and memory. On the contrary, in a relaxed environment, vasopressin is secreted by the posterior pituitary gland, which is of great benefit to enhancing memory function.

Fourthly, some jingles can be compiled to sort out and summarize knowledge, so that knowledge can form a memory system and network, and the memory effect can be increased through association.

For example, to remember the names of the "Eight Masters of Tang and Song Dynasties", you can remember the eight surnames of "Han, Liu, Ou (Yang), Wang and Zeng" first, and then infer all the names conveniently. Fifth, try to understand what you want to remember. The so-called understanding, physiologically speaking, is to put your knowledge into the memory network and establish a deep fixed connection. Memorizing things you don't understand is a waste of memory and you can't remember them well.

Memory is the reflection of past experiences in the human brain. It includes four basic processes: memory, retention, reproduction and recall. Its forms include image memory, concept memory, logical memory, emotional memory, sports memory and so on.

The enemy of memory is forgetting. The essence of improving memory is to avoid and overcome forgetting as much as possible. As long as you exercise consciously and master the laws and methods of memory in learning activities, you can improve and improve your memory.

The following are 10 ways to enhance memory:

1, focus. When remembering, only by concentrating, concentrating, and eliminating distractions and external interference, the cerebral cortex will leave a deep memory trace, which is not easy to forget. If you are distracted and concentrate on doing two things, the memory efficiency will be greatly reduced.

2. Strong interest. If learning materials and knowledge objects are boring, it will be hard to remember even if you spend more time.

3. Understand memory. Understanding is the basis of memory. Only what is understood can be firmly and permanently remembered. It's not easy to learn by rote. For important learning content, if we can combine understanding with reciting, the memory effect will be better.

4. Overstudy. That is to say, on the basis of remembering the learning materials, remember them several times more to achieve the degree of memorizing and remembering.

5. Review in time. The speed of forgetting is fast first and then slow. Strike while the iron is hot and review and consolidate in time, which is an effective means to strengthen memory traces and prevent forgetting what you have just learned.

6, often recall. When learning, constantly trying to recall can correct the mistakes in memory, make up for the omissions in memory, and make the important and difficult points in the learning content more firmly remembered. When you are free, you can often recall the objects you have remembered in the past, and you can also avoid forgetting them.

7. Audio-visual combination. We can use the functions of language and visual and auditory organs at the same time to strengthen memory and improve memory efficiency. This is much better than reading silently alone.

8, a variety of means. Flexible use of classified memory and chart memory can shorten the memory process according to the situation. Or make an outline, take notes, make cards and other methods to enhance memory.

9. The best time. Generally speaking, the best memory time is 9- 1 1 in the morning, 3-4 in the afternoon and 7- 10 in the evening. It will be much better to use the above time to remember the difficult points and learning materials.

10, use your brain scientifically. On the basis of maintaining the brain by ensuring nutrition, active rest and physical exercise, use the brain scientifically. Only by preventing excessive fatigue and maintaining a positive and optimistic mood can the working efficiency of the brain be greatly improved. This is the key to improving memory.

The core of 10' s method of improving memory introduced above can be summarized as: cultivating interest, concentrating, mastering laws and methods, and paying attention to scientific principles.

In the actual operation process, cultivating interest and concentration is mainly reflected in the classroom. So how to concentrate in class and enhance learning autonomy? This is what I ask students: first, make clear what they want to achieve, let them have the desire to yearn for and pursue, force them to concentrate, remind and urge them to complete their tasks at all times; Second, relying on the ability of self-control and self-adjustment, we will fight against all kinds of external struggles with strong will, and achieve the artistic conception of superego by turning a deaf ear and braving the wind and waves.

Mastering laws and methods and stressing scientific principles should run through the whole learning process of students. This learning process has three steps: the first step, preview, the second step, class, and the third step, review. Preview is to know yourself, mainly what you don't know.

Students can mark these difficulties with their own unique symbols. In class, we should not only grasp the difficulties mentioned by the teacher, but also dare to question our own "blank" in order to achieve the purpose of learning from each other. If every student can do this, then the bilateral activity of giving lectures should be not only taught by teachers, but also asked by students. Speaking of class, I want to add one thing, that is, how to take notes. Don't take all your notes, because there must be a difficulty in preparing lessons for teachers, so there must be a difficulty in students' notes. Taking classes is very important because it is an intense mental activity. Basically, this process is finished, and everything else can be solved. So I ask students to "move" all kinds of senses together, that is, heart, mouth, eyes, ears and hands. Because modern psychology shows that it is extremely important for all kinds of senses to participate in activities at the same time to improve the working efficiency of the brain. The role of review lies in "checking for leaks and filling gaps". Make your own review plan according to your personal situation. The main purpose of the plan should be to consolidate learning achievements and improve learning efficiency.

Image control method is divided into preparation stage and four-step exercise.

In the preparation stage, the purpose is to be clear.

First of all, we should be clear about what we want to improve our memory, what the actual requirements are, and be clear and specific.

It is not easy to do this. Many practitioners often give general answers. They said, "My purpose is to improve my memory." If you can't answer like this, you won't get good training results. There must be specific practical requirements. This step must be completed before improving memory training, so we call it preparation.

To achieve a clear goal, we must carefully analyze ourselves: for example, what we want to do, what we want to be, and what we want to get. What are the necessary conditions to achieve the above points? What abilities do you have and what abilities are not enough?

Different types of people have different purposes. Generally speaking, students and teachers have different purposes, and students of different grades have different specific purposes. Students in the same grade have different situations and different purposes. Everyone must be clear about his personal purpose. For example, the purpose of some students to improve their memory is: I want to improve my academic performance, and I want to be admitted to the university I have long wanted to go to; I want to be a scientist in the future and so on.

Pay attention to list your own ideas, sum them up in a visual way of thinking, write them on cards, list them with charts, and look at them often to have an overall understanding of your development. Always look at charts and study yourself. What are you thinking, what do you want to do, what do you want to pursue, what kind of ability do you need to achieve your goals, and so on. When the preparations are done, let's start formal training.

The first step is to relax your body and mind.

First of all, you should relax your whole body and mind and make it in a relaxed and comfortable state, so that your brain can be quiet and tired brain cells can rest and recover, thus improving the vitality of your brain.

In principle, as long as you recall the past "relaxed and comfortable" experience, your body and mind will be in a relaxed and comfortable state.

In the image control law, the experience that can make people "relaxed and comfortable" is called the basic image. Call the corresponding exercises basic exercises. In this step of practice, we should pay attention to the following two aspects: first, the precautions before practice; The second is to practice the essentials.

(A) 8 points for attention before practice

1. When you start practicing, try to reduce the external stimulation to the human body. It is best to take off or loosen glasses, belts, watches, shoes, etc. The practice place should be quiet, ventilated, with moderate temperature and sufficient light. With the deepening of practice, I have formed a habit, and I can also practice under environmental conditions such as taking a bus or staying in the classroom.

2. It is best to use standard posture at the beginning of exercise, and you can use any posture after you get used to it. Don't feel uncomfortable in the posture, so as not to affect the relaxation effect. Generally adopted posture is reclining or two sitting postures.

Reclining: Sit in an easy chair or sofa chair, with your back and head resting on the cushion, so that your legs are parallel to the ground and cannot be suspended, making your legs relaxed and comfortable.

Put your arms on the armrest, palms down, and ask your shoulders to relax naturally. Legs are shoulder width apart.

Sit: You can use any kind of chair or stool, or as long as you have a place to sit.

The height of the chair is suitable. Generally, two feet are required to hang on the ground, shoulders are relaxed, and the body leans forward slightly. At this time, the body and head are fully stretched to eliminate the tension on the body, so that a good posture can be achieved.

Put the palms of your hands down on the black body so that they don't touch each other. The legs are naturally separated and in a comfortable state.

In addition, you can also use standing, front seat, cross-legged seat and so on. It depends on personal habits.

3. Practice starts with closing your eyes, it is easy to show the image you need, and the training effect is good. When you get used to mastering the image, you can practice with your eyes open.

4. When practicing, you usually use the usual breathing method, but before you start practicing, you should do 3-5 abdominal breaths to calm your brain.

Here's how to do abdominal breathing.

When you are quiet, the basic image that appears in your mind should be the one that makes your body and mind "relaxed" most in your past experience. Never have an image associated with unpleasant things.

If you rest comfortably on the beautiful lawn and bathe in the sunshine happily, it may be a good feeling for ordinary people, but some girls may have unpleasant feelings of being afraid of hooligans, resulting in bad results. So it depends on personal circumstances.

6. It is best to practice three times in the morning, noon and evening. It is ideal to practice three times after getting up in the morning, after lunch and before going to bed. If you can't do it three times, but practice it at least once a day, with an average of about three months, you can master the whole process of image control. It is important to keep practicing every day.

Each exercise time is 10- 15 minutes.

(-) Basic essentials of practice

First of all, let the spirit relax.

According to the above precautions, after the basic posture is correct, stretch your arms and feet forward as far as possible, and at the same time use all your strength to make your hands and feet tremble. When your hands and feet are fully extended, suddenly stop pushing. At this moment, you can immediately feel all the muscles of your hands and feet relax. You should seize this feeling of relaxation and keep it.

Repeat the above exercise again and do it with your eyes closed. Then immediately enter abdominal breathing, open your mouth slightly, slowly spit out the air in your lower abdomen, slowly contract your lower abdomen, and stop breathing for a second or two after spitting out the air. Then, while slowly bulging the lower abdomen, quietly inhale human air through the nose until it can no longer be inhaled, and then stop breathing for a second or two.

Repeat 3- 15 times according to abdominal breathing. After that, you will enter the normal comfortable breathing mode.

Then a relaxed and happy image comes to mind. I am as comfortable and relaxed as taking a bath, as happy as listening to my mother's story, and so on.

While the image emerges, I meditate 2-3 times in my mind: my heart is quiet, my heart is quiet. Because of the promotion of meditation, my heart has really become quiet. Gradually, the whole body and mind relaxed and felt relaxed and happy.

There are six ways to relax, from local relaxation to overall relaxation, and six kinds of deepening exercises. I won't introduce them here. Generally speaking, it is enough to master the above basic exercises.

Step two, a beautiful image of the past emerges in your mind.

At this step, two images should emerge in your mind:

One is the good image of the object in the past. The so-called memory object refers to the goal of practitioners to practice memory, such as improving students' academic performance and ranking. Salespeople should remember the name and price of goods; Telephone operators should remember all relevant telephone numbers and so on. Improve the good image of academic performance, such as: I once got 100 in the math exam, ranking first in my class; One of my compositions was well written and was praised by the teacher.

The second is the good image of the past memory itself. The so-called memory itself refers to the good image of practitioners' memory. For example, I can remember 300 English words the night before the foreign language test. I really remember one thing clearly, although it has been many years.

When the good image memory of the past reappears, you will have a confidence that you can remember it, and it will also make you interested in the object of memory. At the same time, it will also prompt you to find some effective memory strategies and methods, such as what we said in the textbook: good memory effect after understanding; It is effective to take effective review countermeasures according to the law of forgetting; The combination of reading and memory has a good memory effect and so on.

In short, in the second exercise, we should master three points to improve our memory.

(1). Let you have confidence and you will be able to remember; (2) Make you interested in the memory object; (3) Let you find memory strategies and methods that suit your own characteristics.

Specific operation method:

1. If you close your eyes for about a minute, you will feel relaxed and comfortable, and then you can start the second exercise.

2. In the study and life, there used to be many beautiful images about the memory object and the memory itself, which need to be deeply remembered and recorded on cards for selection.

3. In the image written item by item, try to choose three or four recent events, which is quite impressive.

The good image selected in this way will come to mind for about 5 minutes every day.

The third step is to have a good image of the future in your mind.

In other words, you should paint such an image in your mind: "The improvement of memory is to open up a bright future for your future."

For example, for students, you can have the following images:

My study efficiency and academic performance have been greatly improved, and I have become an excellent student.

I will enter the ideal high school and be an excellent student.

I will be admitted to an ideal university and become an excellent college student.

I'm going to be admitted to a postgraduate or a foreign postgraduate or doctoral student, ah! How interesting!

I will be an excellent engineer ... and my social status and role will be recognized and respected by the society.

The future image mentioned here is the same as the clear purpose of the preparation stage.

In short, in the third step, you should master three points to improve your memory: (1) You have strong motivation, (2) You are associated with happy things; (30). Can stimulate brain cells.

Specific operation method:

1. This step is to clarify what role your memory will play in the future and make it deeply rooted in your mind. This step should be carried out after a beautiful image of the past emerges in your mind. I can think of it for about 5 minutes at a time.

2. Write down all the goals and functions you can think of, or make a "my future plan" and list it with cards or charts. It will be better to link the improvement of memory with creating a better future for yourself.

3. Personal future goals should have image characteristics as far as possible, and often appear in the mind in practice to inspire individuals.

4. If possible, don't go on field trips, such as visiting an ideal middle school or university, and talk to relevant professionals about the characteristics and requirements of the profession, so as to establish a deeper future image.

The fourth step, the overall image emerges.

This step requires you to make an overall image of the object you remember or the problem you want to solve. If we learn a Chinese lesson or a geography lesson, we must form images of all parts of the text one by one, and then form a whole image in our minds.

This step can help you understand the situation of each part. For the part that has not emerged, it is the part that has not been mastered. You should re-understand according to the text until a complete image is formed.

This step requires you to grasp the memory object with images, rather than relying on language. The method of overall image emergence can make up for the lack of language expression, which is more impressive and has a good memory effect.

Research shows that it is much easier to remember things with images than with words, and the memory effect is good, so it will be much easier to recall the images of things in the future. Therefore, it is very important to try to bring out the overall image of what you want to remember in your mind.

When doing the step of emerging the overall image, we should pay attention to the following points to improve our memory: 1. Observe the memory object carefully; 2. Fully understand the content of the memory object; 3. Capture the object of memory with images; 4. Remember when expecting the result.

(3) Specific operations and precautions:

1. After completing the preparation phase, it will take about three months to complete the first three steps. Of course, some people may be faster, depending on the actual effect. Then do the fourth step seriously. If you master the first few steps, you should practice it once a day as a mental gymnastics. In this way, if the whole picture is used to recall the memory object, the memory effect will be greatly improved.

2. The practice of image-oriented method is not limited by age and occupation.

3. When doing the above steps, improve your memory and concentrate. Without concentration, memory can't be improved, so they are closely related.

4. Every practitioner should contact personal characteristics, find out a good personal image and a good future plan, otherwise it will be difficult to produce results.

5. If you learn the theory in the efficient learning guide well, especially the memory part, it will be helpful to understand the image control method and improve the practice effect.

Tips for improving memory

We all have this experience. When it comes to what we are proud of, we will feel happy and full of vitality, and a warm stream of happiness will stir in our hearts, and we will be full of strength. A beautiful image can promote brain excitement, and a pleasant image can stimulate people's enthusiasm and make people inspire an upward force. A beautiful image is conducive to the display of wisdom, giving people spiritual strength and stimulating great potential. Many successful people are good at using image memory and image thinking. Making good use of image memory and image thinking is not only beneficial to the development of the right hemisphere of the brain, but also can promote the development of the function of the right hemisphere of the brain. Using images can make people quickly enter the memory state and promote the effect of thinking and memory. Learning to use images and beautiful images is the key to success in learning. Einosuke, a Japanese memory expert, said: "If you master this trick, you will certainly be able to master ways to give full play to your good memory and attention. Once you master this trick, your memory and attention can reach the height you expect, not to mention three times or five times or 10 times. "

Now, we will introduce you to the mystery of improving memory-image control method. The image control method was put forward by Mr. Einosuke Baoban, director of Japan Institute of Capacity Development. On the basis of a lot of research and case analysis, Mr. Sakamoto summed up a set of effective methods to develop brain function, improve memory and concentrate, referred to as image memory method. This method not only has strong scientific and practical value, but also has simple steps and easy operation. After the publication of this method in Japan, it was warmly welcomed by all walks of life in education, enterprises and institutions. According to the image control method, people's memory and concentration ability are greatly improved, which greatly improves the efficiency of work and study, and the students' academic performance is obviously improved.

Before introducing this method, tell two stories, hoping to arouse everyone's interest. The first story is about Lincoln, the sixteenth president of the United States, who studied in his youth. Lincoln was a president with great personality and brilliant life. He is regarded as a saint by Americans. When Lincoln was a child, his parents were pioneers, with low income and poor life. Three meals at a time, barely enough to satisfy hunger, and no money to buy toys, comic books and books. Parents go out to work during the day and come back at night. Seven-year-old Lincoln went to the wild to pick up branches, dig roots and collect firewood every day, and carried them home to pile up next to the living room for the whole family to cook and keep warm. Because of his poor family, Lincoln dropped out of primary school after only four months as a child. Since then, I have never received a formal school education. Lincoln's later intellectual wealth was acquired by his long-term hard self-study. For young Lincoln, the happiest thing is that during the period after dinner, his mother told them all kinds of stories. Lincoln and his sister sat on the stump and stared at each other. At this time, young Lincoln seemed to be taken to a fantastic world. After studying hard for a long time, Lincoln gained profound knowledge, learned to be a man, with noble character, keen observation, excellent memory and strong working ability, won the support of the American people and was elected president. Interestingly, one of his presidential candidates, Seward, was a law professor at Harvard University and the governor of New York. This man's knowledge and experience are second to none in * * * and the party, but he did not compete for Lincoln, and Lincoln took the presidency. Seward became prime minister under the leadership of Lincoln. However, Seward, who has a strong self-esteem, doesn't want to work under Lincoln because Lincoln didn't even graduate from primary school. However, after working under Lincoln for a period of time, Seward admired Lincoln's character and working ability, especially his keen observation and memory. Everyone must want to know why Lincoln's memory is so excellent, and what is his learning secret? Facts have proved that Lincoln's strong thirst for knowledge and excellent memory seem to stem from his childhood memories. Whenever he wants to learn knowledge or recall something, his mind will always recall the happy scene of sitting on a stump listening to a kind mother telling a story as a teenager and giving him encouragement. Can this story show that learning in a good mood is very efficient?

The second story is about Mr. Einosuke's study in his youth. When Mr. Yasaka was a child, he especially liked to play, catching birds in the mountains, fishing in the river and playing all kinds of tricks. However, he doesn't like studying, and his academic performance is always poor. Among the 500 students in Grade One, his academic performance ranked 470th, and he was regarded as a stupid student by the teacher. However, Baoban's father doesn't see it that way. His father often encourages him to say, "You are good at fishing in the river, catching birds in the mountains and playing chess, which shows that your mind is better than the average person." If you apply this spirit to your study, your academic performance will definitely improve. "Father's encouragement strengthened Bao Ban's confidence in learning. Moreover, at that time, Baoban felt that his grades were too poor to be ashamed, and he should study hard. Once he makes up his mind, he has strong self-confidence, good memory and good learning effect, which even surprises him. He began to study hard and make up lessons from the summer vacation of the second day of junior high school, and soon his academic performance often entered the top 10. Later, he went to university, engaged in the research and application of intellectual development for a long time, and served as the director of Japan Institute of Capacity Development, becoming a well-known Japanese scholar. What does this story tell us? Please think about it. If you have confidence in your memory, you can greatly improve it! Image control method is to grasp the two key points of physical and mental relaxation and confidence, and carry out training to improve memory. Training steps and specific requirements of image control method: image control method is divided into preparation stage and four-step exercise. In the preparation stage, the purpose is to be clear. First of all, we should be clear about what we want to improve our memory, what the actual requirements are, and be clear and specific. It is not easy to do this. Many practitioners often give general answers. They said, "My purpose is to improve my memory. "If you can't answer like this, you won't get a good training effect. There must be specific practical requirements. This step must be completed before improving memory training, so we call it preparation. To achieve a clear goal, we must carefully analyze ourselves: for example, what we want to do, what we want to be, and what we want to get. What are the necessary conditions to achieve the above points? What abilities do you have and what abilities are not enough? Different types of people have different purposes. Generally speaking, students and teachers have different purposes, and students of different grades have different specific purposes. Students in the same grade have different situations and different purposes. Everyone must be clear about his personal purpose. For example, the purpose of some students to improve their memory is: I want to improve my academic performance, and I want to be admitted to the university I have long wanted to go to; I want to be a scientist in the future and so on. Pay attention to list your own ideas, sum them up in a visual way of thinking, write them on cards, list them with charts, and look at them often to have an overall understanding of your development. Always look at charts and study yourself. What are you thinking, what do you want to do, what do you want to pursue, what kind of ability do you need to achieve your goals, and so on. When the preparations are done, let's start formal training. The first step is to relax your body and mind. First of all, you should relax your whole body and mind and make it in a relaxed and comfortable state, so that your brain can be quiet and tired brain cells can rest and recover, thus improving the vitality of your brain. In principle, as long as you recall the past "relaxed and comfortable" experience, your body and mind will be in a relaxed and comfortable state. In the image control law, the experience that can make people "relaxed and comfortable" is called the basic image. Call the corresponding exercises basic exercises. In this step of practice, we should pay attention to the following two aspects: first, the precautions before practice; The second is to practice the essentials. (1) Practice the first eight points for attention 1. When you start practicing, try to reduce the external stimulation to the human body. It is best to take off or loosen glasses, belts, watches, shoes, etc. The practice place should be quiet, ventilated, with moderate temperature and sufficient light. With the deepening of practice, I have formed a habit, and I can also practice under environmental conditions such as taking a bus or staying in the classroom. 2. It is best to use standard posture at the beginning of exercise, and you can use any posture after you get used to it. Don't feel uncomfortable in the posture, so as not to affect the relaxation effect. Generally adopted posture is reclining or two sitting postures. Reclining: Sit in an easy chair or sofa chair, with your back and head resting on the cushion, so that your legs are parallel to the ground and cannot be suspended, making your legs relaxed and comfortable. Put your arms on the armrest, palms down, and ask your shoulders to relax naturally. Legs are shoulder width apart. Sitting posture: any kind of chair can be used, or a stool can be used, or the height of the chair is appropriate as long as there is a sitting place. Generally, two feet are required to hang on the ground, shoulders are relaxed, and the body leans forward slightly. At this time, the body and head are fully stretched to eliminate the tension on the body, so that a good posture can be achieved. Put the palms of your hands down on the black body so that they don't touch each other. The legs are naturally separated and in a comfortable state. In addition, you can also use standing, front seat, cross-legged seat and so on. It depends on personal habits. 3. Practice starts with closing your eyes, it is easy to show the image you need, and the training effect is good. When you get used to mastering the image, you can practice with your eyes open. 4. When practicing, you usually use the usual breathing method, but before you start practicing, you should do 3-5 abdominal breaths to calm your brain. Here's how to do abdominal breathing. When you are quiet, the basic image that appears in your mind should be the one that makes your body and mind "relaxed" most in your past experience. Never have an image associated with unpleasant things. If you rest comfortably on the beautiful lawn and bathe in the sunshine happily, it may be a good feeling for ordinary people, but some girls may have unpleasant feelings of being afraid of hooligans, resulting in bad results. So it depends on personal circumstances. 6. It is best to practice three times in the morning, noon and evening. It is ideal to practice three times after getting up in the morning, after lunch and before going to bed. If you can't do it three times, but practice it at least once a day, with an average of about three months, you can master the whole process of image control. It is important to keep practicing every day. Each exercise time is 10- 15 minutes. (-) Basic essentials of practice First, relax. According to the above precautions, after the basic posture is correct, stretch your arms and feet forward as far as possible, and at the same time use all your strength to make your hands and feet tremble. When your hands and feet are fully extended, suddenly stop pushing. At this moment, you can immediately feel all the muscles of your hands and feet relax. You should seize this feeling of relaxation and keep it. Repeat the above exercise again? /ca & gt；