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同時也有78部Youtube影片,追蹤數超過3萬的網紅クレーンゲーム中毒 - ゴトン病 -,也在其Youtube影片中提到,前回の動画はコチラ↓ 【口外禁止】今日から使える!ゲーセンで絶対に負けない必勝法教えます! https://youtu.be/WSSDYmjKn48 クレーンゲーム中毒公式グッズが数量限定で販売中!! ➡https://suzuri.jp/Crachu_Origin 【クレ中お勧めのオンラインク...
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【力量訓練的「訓練量」該如何設定?】
跑者的訓練量俗稱「跑量」,單位是「公里」,所以月跑量三百是指一個月總訓練距離300公里。在力量訓練圈的「訓練量」(Training Volume)常是「總反覆次數」 (Total Repetition)的同義詞;而「月總量」就是指一個月的總反覆次數,像我們會建議初跑者的月跑量最好不要超過100公里一樣,在做重訓時,有沒有一個區間可以讓大家參考呢?下面是《The System》的作者群建議:
#以下為譯文:
以剛接觸訓練的新手來說,月總量最好從750次(總反覆次數)開始;而菁英運動員的上限設在1,600次。在前蘇聯時代,我們親眼看到他們運動員以更高的月總量進行訓練。然而,我們後來也發現這跟他們使用加強運動表現的補給品有關,那使運動員能更快恢復。
總反覆次數是指在單一個週期中(這裡是指中週期)所有基本力量動作重複次數的總合。因此總反覆次數750的意思是在不同的訓練強度與動作中總共累計的次數,但這個數字不包括輔助訓練的動作。
從帳面上來看,750這個數字分配到一個月十二到十六次課表當中,看起來似乎很小,但我們這們所定的750這個數字比較像是「基本量」,而非下限,如果總反覆次數低於750下,就不會為運動員的成長帶來實質的影響。表 4.14 中的數值並不是意味著高水平或菁英運動員在四週內的總反覆次數永遠不會有低於1,000次情況發生,那只是維持成長的基本量。對運動員的恢復能力影響最大的是訓練量,因此這些範圍中比較需要注意的是上限的數值。若月總量超過上限值,恢復能力將快速到受到侵害,而且侵害的速度比任何其他因素都快。
一位菁英水準的運動員可以在一個月的時間裡完成1,000次以下的訓練,就算在恢復期也經常發生。然而,訓練新手若超過1,000次的上限,大都要承擔受傷或嚴重過度訓練的風險。
許多教練擔心他們的運動員練不夠,所以無法有效獲得力量和爆發力的進步。他們不想因為目標定得太低而有所保留,這讓他們感覺是「浪費」了一個月的訓練時間。剛開始採用這個方法來訓練時有這種感覺很自然,我們系統中的每一位教練也都曾經歷過相同的掙扎。
美國的力量教練已經把「訓練要用盡全力」當作一種信念,訓練完還有餘力好像就會覺得不夠認真。但請相信我們。我們說的方法很少失敗,也幾乎沒有過度訓練的風險,這些區間已被證明能最有效地幫助運動員進步。
在調整運動員的訓練量時,需要考慮到他們的技巧、經驗、過去的醫療史、訓練史、性別、實際年齡與訓練年齡。
我們過去的慘痛教訓可以讓你少走許多彎路。當你在訓練量的拿捏上猶豫不決時,原則是寧少勿多。寧可因量太少沒進步,也不要犯下過量訓練的錯誤。
總訓練量不包括輔助訓練或是特別針對「局部效果」的練習次數。那些動作主要是為了強化特定肌肉或是使全身力量動作能做得更好的輔助性訓練,所以我們不會把它們算在總訓練量中。
最受我們重視的力量訓練動作不只對身體的負擔很大,技術要求也很高;正因如此,我們才會嚴格限制訓練量。
雖然輔助訓練不會被計算在總訓練量裡,但你不要因此失控,開始加練很多你想練的輔助動作。永遠記住:效率第一。
#原文如下
The absolute floor of volume for a novice athlete is 750 total exercise repetitions per month, and the ceiling for the elite athlete is 1,600 total reps. During our time in the former Soviet Republics, we witnessed athletes performing even higher monthly training volumes. However, as we found later, that was often with the benefit of performance-enhancing substances that allowed for more rapid recovery.
In a single cycle, the total number of repetitions pertains to all exercises performed in the key movements. This means 750 total repetitions are spread between the different exercises among the range of training intensities we want to emphasize.
On the surface, these can seem like small numbers when we consider they may be spread out over 12 to 16 training sessions. That 750-rep total is really more like the basement rather than the floor of total volume—any less than 750 will not budge the needle on gains. That does not mean advanced or elite-level athletes will not have cycles that dip below 1,000 reps. These ranges should be more prescriptive of the ceiling of higher volumes to avoid exceeding. Pushing monthly volume beyond these ranges erodes recovery more rapidly than any other factor.
An elite-level athlete can use a month with a total volume of under 1,000 reps, as will often be the case when returning to training. However, a novice athlete can rarely exceed the 1,000-rep ceiling without risking an injury or a significant overtraining effect.
Many coaches worry their athletes will not do enough work to promote gains in strength and power. They do not want to “waste” a month by aiming too low on total volume and leaving some gains in the tank. That is a natural feeling when adopting this method, and each of us went through the same mental struggle.
Strength coaches in America are not hard-wired to accept less than maximum. However, trust us when we say that without fail, these ranges have proven to be the most effective in generating progress with almost no risk of overtraining.
Fine-tuning where your athletes fall in a volume range takes skill, experience, and consideration of their medical and training history, biological and training age, and gender.
The bloody trail of our mistakes can save you a lot of added stress: When in doubt, it is always better to err on the side of less volume than too much.
The total volume number does not include accessory work or exercises of “local effect.” Those exercises are more targeted muscle strengthening or exercises to support the main movements.
We are mainly concerned about the most physically taxing exercises that demand more of an athlete’s attention to technique—hence, the volume restrictions.
Although the accessory work is not included in the volume calculations, you still cannot go wild, adding as much as you want. Always remember this: efficiency first.
(以上摘錄自原文第132~133)
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若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
advanced method 在 鴨頭 嘉人 Facebook 的最佳解答
【メンターの正しい選び方】
昨日は大変な一日でした。
朝に、映画『えんとつ町のプペル』のオープニング主題歌(@HYDEさん)のミュージックビデオが公開したのですが、公開と同時にお客様は勿論のこと、関係者サイドもザワつきまして……いろんな連絡をいただきました。
https://youtu.be/StVsfO0lVok
端的に言うと、「とんでもねぇな!」ということでして、エンターテイメントに携わっている人が、あれをほっておくわけないんですね。
夜には緊急会議(という名の飲み会)が開かれて、そのままスタッフの皆で実花さんに行き、今後の作戦を立てました。
また、皆様の度肝を抜くような面白いものをご提供できるかもしれません。
結局、朝から晩まで仕事で走り回ったのですが、唯一やった「ハロウインっぽいこと」は、午後におこなった「撮影会」です。
プペルの本気の仮装をした西野と一緒に記念撮影ができるという限定200組の(コスプレ)撮影会なのですが、なんかファミリーで来てくださる方も本当に多くて、すっごい楽しかったんです。
コロナになって、ああいったリアルイベントって減っちゃったんですけど、「撮影会」だと、チケットを販売する段階から、お客さんの集合時間を分けることができて、かつ、1組1組ですから、蜜を避けれるんですね。
限られた人数ですので、勿論、受付で全員、消毒&検温することもできる。
この形のリアルイベントっていいなぁと思いまして、今朝、サロンの方に「ちなみにハロウィンじゃなくても、今回のようなコスプレ撮影会の需要ってあります?」と聞いたところ……「行きたい!」という声をたくさん頂戴しました。
というわけで、本日の二日酔いが片付き次第、準備に取り掛かって、「コスプレ撮影会 第2弾」を秒速で実現します。お楽しみに。
あと、ご報告としましては、クラウドファンディング「SILKHAT」内で募集しております『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』の受講者が3100名を突破しました。
(※参加はコチラから↓)
https://silkhat.yoshimoto.co.jp/projects/2158
こちらはタイトルそのまま、西野亮廣が手加減抜きで、自身のマーケティング事例を交えながら、お話しする会です。
経営者さんや個人事業主さんクリエイターさんは必見です。もったいぶらずに、トコトン喋ります。
宜しくお願い致します。
そんなこんなで今日の本題は、冒頭お伝えした「近況報告」と繋がる話なのですが……
実は『コスプレ撮影会』にしても、『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』にしても、どちらも映画『えんとつ町のプペル』の販促活動なんです。
『コスプレ撮影会』には前売りチケットが5枚、『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』にはオンライン前売り券が3枚ついてきます。
いわゆる「特典付きチケット」なのですが、これは映画だと、よくある手法で『鬼滅の刃』だと、たしか450万人に単行本が付いてきたり、『ポケモン』とかも、そういうのありますよね。
一人でも多くの方に映画館に足を運んでもらう為に、皆、あの手この手を繰り出しています。
僕らのような小さなチームは、付けられる特典があまりなくて、特典となると、どうしても「西野が稼働する何か」がメインになってくるんですね。
ドブ板営業は得意なので、そんなのは望むところですが、ただ、当初は、『コスプレ撮影会』も、『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』もやる予定ではなかったんです。
当初は、全国の映画館を行脚して、各映画館で映画『えんとつ町のプペル』のストーリーを喋って、その出口で、チケットを手売りする予定だったのですが……コロナでその計画が全て白紙になりました。
映画館は50箇所回る予定で、仮に、各映画館の出口でチケットが200枚売れたとしたら、200枚×50個所で、1万枚の前売りチケットがそこで捌けていた。
それがコロナで白紙になっちゃったわけですが、でも、よくよく考えてみてください。
コロナで映画館を回るイベントができなくなって、その代わりの打ち手として出した、たとえば今回の『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』には前売りチケットが3枚付いていて、今の時点で3100名の受講者が決まっています。
この時点で、9300枚の前売り券が売れているわけですね。
映画館を回るイベントは1年がかり。
一方、『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』は、90分程度です。
「コロナでやれなくなった代わりに」という施策は、この他にもたくさん打っていて、(変な言い回しですが)あのままコロナがなかったら、映画『えんとつ町のプペル』の前売りチケットは、今の10分の1も売れていなかった。
何が言いたいかというと、月並みですが、問題が起きてしまうことは大して重要ではなくて、その問題に対して、どう対処するかが重要だということです。
そして、その対処する力となるのは何かというと、「天才的なひらめき」などではなく、『知識』です。
クラウドファンディング、オンラインサロン、それらのハンドリングの知識がないと、対処法の選択肢が減る。
選択肢の欠乏は「焦り」を生み、焦りは判断ミスを生んでしまうので、とにもかくにも必要なのは『知識』です。
こういう局面では、「才能」なんて、何の役にも立ちません。
そんなこんなで、「『西野亮廣オンライン講演会 ~マーケティング講座【上級編】~』に是非」という告知をブチ込んでみるわけですが、勿論、僕の講演会だけじゃなくてね、他にもたくさんの人から知識を吸収した方がいいと思います。
じゃあ、「そういうことを教えてくれる人をどこで選ぶか?」という問題になってくると思うのですが、これはあくまで僕の選び方になりますが、「今現在、売れているモノを持っている人」がイイと思います。
「売れているモノ」の線引きは、その人本人が「これだけ売れています」と言っているものではなくて、「第3者が『売れている』と認識しているモノ」です。
自分で言う分には、数字なんて、いくらでも盛れるんで。
自称数字は参考数字にしない方がイイ。
あと、現在進行形のヒット商品を持っていない人の知識は、現在進行形のヒット商品を持っていない人の知識からの引用なので、ちょっと遅いです。
あんまり使いものにならない。
昨日、YouTubeで隔週で配信している「スナック西野」にメガネブランドのOWNDAYS代表の田中さんに来ていただいたのですが、田中さんの話とかは「ヒット事業を生み出している現場の話」なので、メチャクチャ勉強になります。
https://youtu.be/wr7QW72rBFg
やっぱ、そういう現役プレイヤーから学ぶのが一番イイと思います。
今日は「メンターの正しい選び方」というテーマで、お話させていただきました。
▼西野亮廣の最新のエンタメビジネスに関する記事(1記事=2000~3000文字)が毎朝読めるのはオンラインサロン(ほぼメルマガ)はコチラ↓
https://salon.jp/nishino
▼Instagram版はコチラ↓
https://nishino73.thebase.in/items/25497065
━━━
2020年12月25日公開!
映画『えんとつ町のプペル』
▼オンラインムビチケ(特典付き)の購入はこちら↓
https://mvtk.jp/Film/070395
▼上映館はこちら
https://theater.toho.co.jp/toho_theaterlist/poupelle.html…
[the right choice of mentor]
Yesterday was a rough day.
In the morning, the music video for the opening theme song (@HYDE) of the movie ′′ a no-Cho ′′ has been released, but at the same time, the customer is of course, and the side of the people involved is also the wa...... all kinds of contacts I got it.
https://youtu.be/StVsfO0lVok
In a nutshell, it's outrageous!" so people who are engaged in entertainment can't keep it hehehehe.
At Night, the emergency meeting (called drinking party) was held, and the staff went to Hana-San, and made a future operation.
We may also be able to offer you some interesting things that will make you stunned.
In the end, I ran around at work from morning to night, but the only ′′ Ha-ish thing ′′ that I did is the ′′ photoshoot ′′ that I did in the afternoon.
It's a limited 200-Group (Cosplay) photoshoot that you can take a commemorative photo with nishino, who did a serious costume of but there were so many people who came to the family, and it was really fun. I'm sorry.
I've been in Corona, and I've lost a real event, but it's a ′′ photoshoot ′′ and I'm going to separate the customer's gathering time from the stage of selling tickets, and I'm going to have a 1-group 1 pairs, so you can avoid nectar.
It's a limited number of people, so of course, you can also disinfect &'m all at the reception.
I thought it was good to have a real event in this shape, and this morning, I heard that the salon said, ′′ by the way, even if it's not Halloween, there's a demand for a cosplay photoshoot like this time?" I want to go I gave you a lot of voices called!"
So, as soon as today's hangover is over, I'm going to get ready, and I'm going to have a ′′ Cosplay Photoshoot no. 2 ′′ in a second. Look forward to it.
Later, we are looking for a crowdfunding ′′ Silkhat ′′ in the crowdfunding ′′ Silkhat ′′ ′′ ′′ Ryo Nishino Online Lecture ~ Marketing course [Advanced Edition ~" we have breached 3100 participants I'm sorry.
(* join here ↓)
https://silkhat.yoshimoto.co.jp/projects/2158
This is the title, and ryo nishino is a meeting to talk about with his own marketing cases.
A MUST-see for managers and personal business operators. I'm going to talk about a ton without a waste.
Thank you for your support.
This is how today's chase is a story that leads to the ′′ Status report ′′ that I told you about the opening......
In fact, even if it's a ′′ Cosplay photoshoot," it's a promotional activity for the movie ′′ a town of the town ′′ even if it's a ′′ Cosplay Photoshoot ~"
′′ Cosplay photoshoot ′′ has 5 advance tickets," ryo nishino online lecture ~ Marketing course [Advanced Edition ~" we have 3 online advance tickets.
It's the so-called ′′ ticket with special gift," but this is a movie, and it's a common method, and it's a ′′ DEMON SLAYER ′′ and it's a book for 450 million people, and it might be ′′ Pokemon," that's it There is, isn't it?
Everyone is taking another to carry their feet to the cinema for a lot of people.
A small team like us doesn't have a lot of perks to be put on, and when it comes to perks, it's going to be the main thing that nishino is going to work.
I'm good at the gutter business, so i want that, but at first, I'm going to have a ′′ Cosplay photoshoot ′′ and ′′ Ryo Nishino Online Lecture ~ Marketing course [Advanced Edition ~" I'm not planning to do it too I did.
At First, I went on a pilgrimage to the cinema across the country, and I was planning to talk about the story of the movie ′′ a in the town ′′ at each movie theater, and I was planning to sell tickets at the exit...... in corona The plan has all been blank.
The cinema is going to go around 50 places, and if you sell 200 tickets at the exit of each cinema, there are 200 x 50 places, and there are 1 million advance tickets there I was making money.
It's been a blank in Corona, but think about it well.
I couldn't do an event to go around the movie theater in Corona, and I put it out as a replacement hand, for example, this time, ′′ Ryo Nishino Online Lecture ~ Marketing course [Advanced Edition ~" I have 3 advance tickets for the ′′ Advanced Edition It's attached and 3100 participants are decided at the moment.
At this point, 9300 advance tickets are selling.
It takes 1 years to go around the cinema.
Meanwhile," Ryo Nishino Online Lecture ~ Marketing course [Advanced Edition] ~" is about 90 minutes.
The policy of ′′ instead of being able to do it in corona ′′ is hitting a lot of other things, and if there is no corona, the advance tickets for the movie ′′ a town ′′ are now I didn't sell 1 minutes of it.
What you want to say is a cliche, but it is not very important to have a problem, and it is important how to deal with the problem.
And the power to deal with it is not ′′ genius inspiration ′′ but ′′ knowledge,"
Crowdfunding, online salon, without the knowledge of those handling, the option of coping is reduced.
The deficiency of the option is ′′ impatience ′′ and impatience gives birth to a judgement mistake, so it is ′′ knowledge ′′ that you need to do it.
In this phase, ′′ talent ′′ doesn't stand for anything.
This is how I'm going to blow up the announcement of ′′ Ryo Nishino Online Lecture ~ Marketing course [Advanced Edition] ′′ come on ~" but of course, it's not just my lecture, but I'm going to have a good time. I think it's better to absorb knowledge from a lot of people.
So," I think it's going to be a problem where to choose someone who teaches me that kind of thing?" but this is my choice, but," now I'm selling it I think the one who has things is good.
The line of ′′ selling things ′′ is not what the person says ′′ this is only selling," the 3th person recognizes ′′ selling ′′ Here it is.
When you say it yourself, you can't get enough of the numbers.
Self-proclaimed numbers are better not to be a reference number.
Later, the knowledge of those who don't currently have progressive hit goods is a bit slow because it's a quote from the knowledge of those who don't currently have progressive hit goods.
I don't get too useless.
Yesterday, I came to Mr. Tanaka, a representative of the glasses brand owndays, on the ′′ snack nishino ′′ that was streaming on Youtube, but tanaka's story is ′′ the story of the site that produces the hit business ′′ I'm going to study so much.
https://youtu.be/wr7QW72rBFg
I think it's best to learn from that kind of active player.
Today we talked about the theme of ′′ the right choice of mentor ′′
▼ an article about the latest entertainment business of ryo nishino (1 articles = 2000 to 3000 characters) can be read every morning online salon (almost mail magazine) is here ↓
https://salon.jp/nishino
▼ Instagram version is here ↓
https://nishino73.thebase.in/items/25497065
━━━
Released on December 25, 2020!
The movie in a town ′′
▼ Buy Online Bangabandhu (with perks) here ↓
https://mvtk.jp/Film/070395
▼ here is the screening hall
https://theater.toho.co.jp/toho_theaterlist/poupelle.html#region7Translated
advanced method 在 クレーンゲーム中毒 - ゴトン病 - Youtube 的精選貼文
前回の動画はコチラ↓
【口外禁止】今日から使える!ゲーセンで絶対に負けない必勝法教えます!
https://youtu.be/WSSDYmjKn48
クレーンゲーム中毒公式グッズが数量限定で販売中!!
➡https://suzuri.jp/Crachu_Origin
【クレ中お勧めのオンラインクレーンゲーム】
●やったれ!キャッチャー
https://yattare.jp/?utm_source=reco
●ラックロック
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●モーリーオンライン
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● GetLive!(ゲットライブ)
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●Giftole(ギフトーレ)
https://is.gd/OmXnDg
●smash.スマッシュ
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【楽曲・素材提供】
魔王魂,DOVA-SYNDROME
龍崎一さん
ひがしやしきさん
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#UFOキャッチャー
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advanced method 在 cheerS beauty Youtube 的最讚貼文
✔如果你想看更多我的短片和更訢,請訂閱我的頻道!
Don't forget to SUBSCRIBE if you want to watch more videos!
✔追蹤以下平台有更多日常生活、旅遊和穿搭更新
Find me on
Facebook page: Suenn Wong
Instagram: suennwong
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Synext 購買小店:
https://instagram.com/c.c.secret?igshid=rza7zfpne0er
Product information:
Caudalie- Organic Grape Water
Avene- Lait nettoyant Cleansing lotion
CNP Laboratory - Propolis Ampule Mist
Dermacept - Advance Surge Platinum AA Lotion
Method - Thermal soothing toning lotion
Haba- Revitalizing moisture serum
Method - Thermal soothing serum
First aid beauty - Ultra Repair Face Moisturizer
Clarins-Double serum
Estee lauder-advanced night repair intense reset concentrate
Ampleur-Luxury white concentrate eye
MTM- Custom blended reishi eye cream
Sunplay- skin aqua
Banitore- medical mask
Synext-NAD+
✔常見問題△FAQ
⌲我的膚質/My skin type
敏感肌/春夏是混合性/秋冬是混合偏乾肌
Sensitive skin/ Combo skin in spring summer/ Combo dry in Fall Winter
⌲身高/Height 169cm
⌲拍輯相機/Camera thank Sony ZV1
⌲編輯軟件/Editing software
Adobe Premiere Pro CC 2017/After Effect
Disclaimer: This video is NOT sponsored.
Products with a (*) = Sent by PR for reviewing purpose but NOT PAID to mention
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All opinions are 100% honest
advanced method 在 Lindie Botes Youtube 的精選貼文
Ever wondered how polyglots study, maintain and experience learning multiple languages? I'm joined today by Sziszi for a chat about how we learn multiple languages, get over fears, and enjoy the process, with some bad experiences down the line too! We talk about our fears, our general tips and tricks, and how we maintain progress.
Check out Sziszi's socials here:
https://www.hungarianwithsziszi.com/
http://www.youtube.com/hungarianwithsziszi
https://www.instagram.com/hungarianwithsziszi/?hl=en
More language learning videos: https://www.youtube.com/watch?v=juo8qIMTTOc&list=PLRCVN94KILKWHui4QMe1OD5aKWHzPWDBT
Timestamps:
00:00 Intro
00:28 Sziszi's languages
01:32 Teaching Hungarian
02:55 Tips for learning difficult languages
03:41 Similarities between Hungarian and Polish
04:22 Learning Spanish... easy or hard?
05:00 Spanish grammar learning method
06:14 Language learning vs teaching
07:02 How to start learning a language from scratch
07:40 Speaking languages when you are shy
09:13 Our bad language learning experiences
10:30 More language learning tips
12:35 Ending
#polyglot #languagelearning #languagetips
———
?SOCIALS
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?ABOUT
Welcome to my channel! My name is Lindie and I share my love for languages through my polyglot progress and language learning tips here. South African by birth, I spent most of my life in France, Pakistan, the UAE and Japan. Now I work as a UI/UX designer in Singapore. I'm a Christian and strive to shine God’s light in all I do. May this channel inspire you to reach your language goals!
New here? Best videos → https://www.youtube.com/playlist?list=PLRCVN94KILKXGx45JKaVBSpPkrpXhrhRe
FAQ → https://lindiebotes.com/faq/
?BOOKS I USE
Practical Chinese Grammar → https://geni.us/PracticalChineseGram
Japanese for Busy People on Amazon → https://geni.us/JapaneseForBusy1
Advanced Japanese for Busy People → https://geni.us/JapaneseForBusy3
Korean Grammar in Use Intermediate → https://geni.us/KoreanGrammarUse
Korean TOPIK exam prep → https://geni.us/TOPIK2prep
Short Stories in Spanish → https://geni.us/spanishshortstories
?EQUIPMENT
Camera → https://geni.us/CanonPowerShotG7
Mic → https://geni.us/RodeSmartLavMicr
Tripod → https://geni.us/ManfrottoTravel
———
Some links are affiliate links, and a percentage goes towards supporting my channel.
Collabs & partnerships: hello@lindiebotes.com
advanced method 在 the-advanced-method · GitHub Topics 的推薦與評價
Improve this page. Add a description, image, and links to the the-advanced-method topic page so that developers can more easily learn about ... ... <看更多>
advanced method 在 Skewb Advanced Method Full Tutorial! - YouTube 的推薦與評價
Hope this helps, put any questions in the comments!0:00 Intro0:29 What Sledge/Hedge Does1:54 Pi, H-Perm Skip2:28 Easy Peanut Cases6:34 Pure ... ... <看更多>