ញ៉ាំចេកមួយថ្ងៃ ពីរផ្លែ ជារៀងរាល់ថ្ងៃ ដើម្បីសុខភាព

     ​​​​តើអ្នកដឹងទេ? ចេក មិនមែនជាផ្លែឈើសំរាប់ស្វាដែលចូលចិត្តតែប៉ុណ្ណោះទេ តែចេកមានអត្ថប្រយោជន៏ដល់សារពាង្គកាយ របស់មនុស្សដែលនឹកស្មានមិនដល់។ វេជ្ជបណ្ជិតបានបញ្ជាក់ថា ការញ៉ាំចេក ពីរផ្លែ ក្នុងមួយថ្ងៃ ជួយកាត់បន្ថយនូវរោគសញ្ញាមួយចំនួនដូចជា ភាពធុញថប់ អស់កំលាំង និង ភាពឆេវឆាវ ជាដើម។ ហើយនេះគ្រាន់តែជាការចាប់ផ្តើមតែប៉ុណ្ណោះ។

     ការញ៉ាំចេក ពីរផ្លែ អាចផ្តល់ថាមពលដល់អ្នក រហូតដល់ ៩០នាទី ឯណោះ។ ឃ្លីបវីដេអូរខាងក្រោមនេះ នឹងបកស្រាយអំពីផ្លែឈើទ្រវែងពណ៌លឿងនេះ អោយអ្នកជ្រាបកាន់តែច្បាស់ថាវាពិតជាអស្ចារ្យមែន៖

BIGGEST SNAKE EVER ! GIANT SNAKE

       BIGGEST SNAKE EVER ! GIANT SNAKE

 

About us

How to Improve Yourself

Self-improvement is universal to the human experience; we all have things we’d like to change about ourselves. Perhaps you want to lose weight, improve your skills in a certain area, be more comfortable socially, be happier, or more productive. Whatever the ultimate improvement desired, in order to achieve it you may benefit from identifying your specific goals, enacting change, and coping with setbacks.
Method 1 of 3: Identifying Goals

1

Imagine what it could be like in the future. Thinking about future positive and negative possibilities enhances motivation, expectation of successful goal completion, and commitment to self-improvement.^[1] Thinking about a positive future helps you imagine a reality where you are the best self you can be, while imagining a negative reality results in an awareness of what might happen if you do not meet your improvement goals.

• Imagine a miracle happened overnight and when woke up in the morning you were exactly how you want to be. Everything you wanted to improve about yourself happened in the middle of the night somehow. How are you different? How does it feel? Who is around you? What are you doing? Imagine what it would be like to live life as this completely improved self. Based on what you imagine, you can begin developing goals. Perhaps you imagined yourself as being confident and physically fit. What do you think would have needed to happen for this to occur?

2

Determine what needs improvement and what doesn't. It is important to be specific in your goals, and to know which goals are a top priority.^[2]

• Identify your assets (honest, hard-working, loving...etc.) and your liabilities (angry, overweight...etc.). This may help you identify the areas in which you want to make the most improvement.
• Prioritize your list of goals. Rate each goal from 1-10, 10 being the highest priority for you. Focus on this goal first.

3

Get feedback. Receiving feedback about what to improve upon helps individuals’ performance on tasks, and enhances goal-achievement.^[3] Thus, asking others ways you can improve will help you develop specific goals and motivate you on your journey.

• Start by asking your significant other or family members ways they think you can improve yourself. Make sure you only ask individuals whom you trust and those that will take your feelings into consideration (rather than belittling or criticizing you).^[4] You might be surprised by their answers.
• Talk to a trusted confidante such as a therapist, a religious leader or even a "sponsor" in a 12 step group. Having an outside party helps reduce self-deception and denial. We sometimes have a problem of being either too hard or too soft on ourselves, but talking to others can help us form an accurate picture of ourselves if we are to improve.
• Pick which suggestions you can apply to yourself and to practice those suggestions. If a certain set doesn't seem to work, try another! Nothing works for everyone. You need to find what works for you!

4

Make SMART goals. SMART goals are specific, measurable, attainable, realistic, and time-bound.^[5][6] For example, your goal could be to lose 20 pounds (specific, measurable, attainable) in 3 months (realistic, time-bound).

• Try this online resource for creating SMART goals at GetSelfHelp.Co.UK.^[7]
• Break down each goal into smaller goals. For example, if your goal is to lose 20 pounds you will need to develop a plan which will include smaller goals such as: lowering daily calorie intake, exercising 3-5 times per week, and limiting sugar intake.
• Instead of making grand goals, start by establishing little goals that achieve the grand goal. For instance losing 50 pounds may seem like a daunting task but something like no chocolate for a week may be more viable.

5

Seek out information on how to pursue that change. Information can be gathered from books, articles, friends, family, and professionals. It is amazing how much information will find you when you are ready!

• Think about ways you have made similar positive changes in the past. If you haven’t, think about how others have achieved what you want.^[8] Talk to people who are in your same position and ask for help.^[9] For example, if you want to lose weight, you could sign up for Weight Watchers and go to groups at the center.

Method 2 of 3: Enacting Change

1

Make sure you are ready to change. There are 4 stages of change according to the Transtheoretical Model of behavior change.^[10] Identifying which stage you are in can help you determine whether you are ready to make a change or if you need more motivation.

• Pre-contemplation stage: This stage is when there is a problem but you are not aware of it or you are denying it.
• Contemplation: You are aware of a problem and are contemplating changing it. People can become stuck on this step for a long time until they move on.^[11]You may be in this stage if you are still deciding what to change about yourself.
• Preparation: You have committed to change and are making a plan of action. You may be in this stage if you are working on your goals.
• Action: Making the changes. You are in this stage if you are working on your plan on a daily basis. You have a plan and are currently moving toward your goal.
• Maintenance: You have completed your goal and are maintaining your progress.

2

Be your own coach. Self-coaching or checking in with yourself on a daily basis has been linked to increases in self-improvement, especially in terms of leadership qualities.^[12] Daily check-ins facilitate awareness of your current performance and your ability to achieve goals.

• Ask yourself questions like, “Did I focus on or work toward my goals today? Did I have a positive attitude today? Was I kind to myself today? Did I accept my challenges today? Did I change something for the better today?”

3

Consider outside help. If you find that self-coaching is not helping and you need some outside support, life-coaching has been associated with positive change, and goal-realization.^[13] Additionally, therapists and psychologists are typically trained in interventions to assist you in achieving personal goals, such as Solution Focused Brief Therapy (SFBT).

4

Practice, practice, practice! Change may come slowly especially if it is a large self-improvement. Just keep going until your goal is your new reality (the changed you).

• Remind yourself about your specific goals on a daily basis.

Method 3 of 3: Coping with Setbacks

1

Acknowledge that setbacks are normal. If change moved vertically, we’d all have an easier time making personal modifications. The truth is, change does not typically follow a distinct path and there may be rocks in the road.

• For example, in weight loss it is not common for someone to continue to lose weight every single day. Some days you may not lose any weight, and some days you may gain some weight. The key is not letting these inevitable fluctuations cause you to give up on your goal. What is important is that overall, you lose weight over time. Know that you can do anything you put your mind to (that is reasonable of course)!
• Make a list of possible setbacks that may occur during your journey toward self-improvement. Identify ways to deal with each setback.

2

Focus on what you will do in the future. Dwelling on what you did wrong does not help you achieve goals. However, focusing on what you can do now and in the future helps you to. Instead of letting the rock in your path stop your journey, focus on moving forward and learning how to better deal with rocks in the future. You can go around or jump over the rocks.

• For example, if you wanted to lose weight and ending up gaining a pound over the weekend, instead of thinking negatively and giving up on your goal, think something like, "it's okay to have a little fluctuation in weight. I'm going to continue to feed my body healthy foods!"

3

Accept and affirm yourself. Research indicates that individuals who accept their challenges can actually be more motivated toward positive change.^[14] Additionally, individuals who affirm or validate themselves often are more able to think about and understand their challenges.^[15]

• Recognize your strengths and your challenges, even if you have to list all of them down.
• Understand yourself as an outside observer.^[16] Try to objectively look at yourself by observing your behaviors such as how you act, speak, and think around other people.

Source by: www.wikihow.com/Improve-Yourself

How to Become an Excellent Student

For the student, school can be one of the most difficult things to deal with. Learning how to study and get along with your peers will make the whole experience that much easier.

Part 1 of 5: Be organized

1

Be prepared. Bring everything you need with you to class. It would be a good idea to bring books, folders, pens, pencils, homework, review sheets and anything else you need.

2

Get organized. Staying organized in school is extremely important. If you are organized, then you are one step ahead in being successful. Keep a folder for each subject, that means that you put your math papers in your math folder, your Language Arts papers in your Language Arts folder, your science papers in your science folder, and so on. To make this easier, use color codes or label your folders

Part 2 of 5: Being attentive

1

Pay attention in class. When a teacher is giving a lesson, take notes and if you don't understand something, raise your hand and ask questions. The more questions you ask, the smarter you'll get, believe it or not. Taking notes will help you think and help you understand what is being taught more.

• The teachers expect you ask questions and form an impression of you from how willing you are to do so.
• Concentrate on staying focused. Keep your eyes on the teacher, keep your ears open, and take notes.

2

Avoid distractions in class. Do not distract others and don't be distracted by them.

• If friends are distracting you don't be mean; just tell them you are working and say "another time".

3

Review your notes when you have free time. Rewriting notes taken in class is helpful if taking exceptionally hard classes, such as legal studies, economics, engineering, etc.

4

Take some time to write some problems up, or you could ask someone to write them for you. Just remember, it doesn't hurt to go over what you have learned.

Part 3 of 5: Studying in a focused way

1

Start to read a little more. If you are not already a reader, start at your level and work your way up. You may not know this, but by reading challenging and difficult books, you can expand your vocabulary.

1. 2
   Create mind maps. Use of mind maps can be helpful for understanding hard topics.

   • A mind map can help with revising before any exam or test.
2. 3
   Study in a constructive way. Study is one of the key factors at any level of an education. Spending 2 hours a day studying increases your grades. These two hours however, have to be constructive study. Remove all distractions; this will include mobile phones, television, loud/fast-paced music and talkative friends and family members as to ensure a calm collective environment
3. 4

   Don't put off work for later. Make a daily routine for yourself, it really works. Keep all of your electronics such as your phone, iPod and laptop away from you as these cause distraction. When you come home from school, read through what the teacher had taught in class that day and practice a few math problems to be right on top.
4. 1. 5
      Take short breaks while studying. For example: one 15 minute break every 2 hours. Don't lose your cool if you're stuck. Just take a break, then refocus on your work and you'll succeed.
   2. 6
      Find out which chapter your teacher is covering tomorrow and read it before going to class. That way you become familiar with what he/she will be teaching and will be able to target areas that you do not understand so well. Highlight the explanations of difficult concepts and ask questions when you have doubts.
   3. 7
      Go the extra yard. Attempt extra credit problems and assignments. Even if you are getting a 98% in a class, you can improve your grade and understand the material better.
   4. • When you are finished with your work, ask your teacher if you can do extra work.
      • Look in next year's subject book and try to figure out those problems. This will help your thinking skills and give you an advantage during the next school year. Don't skip ahead so far though that you fail to cover the fundamentals. The fundamentals are always essential for deep learning ability.

      Part 4 of 5: Doing homework properly
   5. 1

      Do your homework. Teachers give you homework for a reason. It is to review what you have learned that day. Take advantage of your free time. Do your homework on the way home from school and in any spare time. Unless you have a kind of school that gives you homework for reasonability and not to review. But most schools have it to review. Do as much at school as you can; you have the teacher there in case you need help. Make sure not to rush on your homework, to check over it, and to be neat. If you really want to be a successful student, you should know right from the beginning when you want to be great at anything, and when you have to put up with things that just don't seem fair. Doing your homework is not a big deal. Remember, homework can also help you develop good habits and attitudes. Always do what is asked of you
   6. Part 5 of 5: Revising sensibly
   7. 1

      Study. It is advised to start studying at least a few days before a test. Make astudy schedule. If an extracurricular activity gets in the way of your studying, tell the person in charge of that certain event that you will not be able to attend that event, or you will have to leave early. However, there will be certain situations where you willhave to attend. In this kind of situation, you will just have to study another day. This is where your study schedule comes in. Write out a schedule of the week of your test and find your free time. Always remember, use your time wisely. Study as if you are motivated for the outcome of your hard work.
   8. 2

      Ask a parent or older sibling to look over your notes and create a mini-test for you three days prior to your test. Study before the night of your test.
   9. Source By: www.wikihow.com/Become-an-Excellent-Student

4 Ways to Improve Your Presentation Skills

4 Ways to Improve Your Presentation Skills

Outline and diagramSummarize the critical points you want to make in your presentation using a simple outline and carefully diagram how each thought transitions into the other. If possible, keep the number of bullet points per slide to a digestible number (like three or four) otherwise you run the risk of losing people’s attention pretty quickly. Effective oral communication demands simplicity, so state what you are going to say from the outset, say it and then tell your audience what you just said.

Write out everything you want to sayI know, why bother doing this when you can wing it. You are an awesome presenter especially when you come into a meeting where you are the star of the show completely unprepared. Right. If you believe that, I have a few mortgage-backed securities I’d like to sell you, 2007 vintage. Write down everything that you want to say. Forcing yourself to do this naturally leads you to think logically about what you want to say and fill in all of the annoying gaps that plague all of the awful presentations you’ve been forced to sit through.

Memorize your linesSo you’ve written everything down, and you have a pretty solid idea about what you want to say. The next thing to do is to commit your presentation script to memory. If you’ve prepared your outline with purpose, and have a thorough script, memorization is 80% complete through no additional effort on your part. The more you memorize every key point you want to make, the smoother and more natural it will sound to your audience.

Videotape yourselfMemorize your lines

So you’ve written everything down, and you have a pretty solid idea about what you want to say. The next thing to do is to commit your presentation script to memory. If you’ve prepared your outline with purpose, and have a thorough script, memorization is 80% complete through no additional effort on your part. The more you memorize every key point you want to make, the smoother and more natural it will sound to your audience.

Videotape yourselfI recognize that watching and hearing yourself on video can be extremely painful and weird; however, this method of self-critique is far superior than giving your presentation in front of a mirror and I would argue much more effective as a teaching tool compared to practicing with a friend. The video will show you as you are and you will become far more self-aware of the tics, twitches, “ums,” “ah’s,” and “likes” as a result so you can eliminate them. The best presenters I know swear by this, and with most of us carrying mini-camcorders on our smart phones as a default, you really have no excuse not to give it a try.

Debra Wheatman is a certified writer and career coach who has guided the professional development of thousands of clients globally. She is reachable atdebra@careersdonewrite.com.

7 Pleasurable Ways to Improve Your Reading Ability

7 Pleasurable Ways to Improve Your Reading Ability

 “There is a total incompatibility between the joy of reading, a vagabond experience, and the experience of reading in order to answer questions, and explain what you understood.” – Rubem Alves, Brazilian educator.

What is most likely to influence your success at school or at a job? The ability to read well. And that goes for your kids too. The declining literacy of our society has been a major concern of educators for a while now, and yet things are not getting better. One reason might be a failure to recognize that reading and literacy are personal skills, best acquired when associated with pleasure.
In most cases, how well we learn to read will depend largely on our exposure to language as children. If we hear people around us talking about a wide variety of subjects as children, we naturally pick up the words and phrases they use. If we pick up a lot of words, we will have an advantage when we start reading, and we will learn to read better. This, in turn, helps us to acquire more words, leaving the poor readers, who know few words, further and further behind. The literacy divide usually begins early in life, and can only be overcome by lots of reading later in life.

Much of the traditional advice to struggling readers, these days, seems to involve developing “cognitive strategies”. In this approach, readers are asked to focus more, to think, to be curious and ask questions, to analyze, to predict, to infer, and to monitor their understanding, or worse still to answer questions on their comprehension of what they have read. In other words they are asked to become self-conscious readers.I do not agree with this approach.
Here are my seven strategies for reading improvement.

1. Read about things that interest you. If you are interested in what you are reading about, the words will come alive, and you will be motivated to understand. You will feel satisfaction in accomplishing a task that you enjoy, and which you consider meaningful. The more you read, the better you will become at reading. Just get started and it will become a habit, as long as you are interested in what you are reading.

2. Read material that is at your level, or just a little difficult for you. Read material that you find easy to read, or just a little challenging. Looking up many unknown words in a conventional dictionary is tedious, and the results of the dictionary search quickly forgotten. It is better to stay within your comfort zone and keep reading. Soon you will be able to take on more difficult content.

3. Learn to read in depth, stay on the same subject for a while. If you are familiar with the subject you are reading about, you will understand better. Do not just read short articles. Commit to books. Stay with one author for at least one book. If the subject matter is new to you, you should even try to read a few different books or articles about the same subject, before you move on. This way you will meet the same vocabulary and ideas often, helping you to learn. You will also be able to get deeper into the subject and your reading confidence will grow.

4. If you have trouble reading, listen first. Many great works of literature were written to be read out loud. Learn to appreciate the art of the narrator. Listen to audio books or audio files of the material that you are reading. This will help make difficult content seem more familiar. If you can hear the new words and phrases that you are reading, you will have an easier time understanding and remembering them. Hearing the rhythm of someone reading a text will help your own reading.

5. Let your imagination get involved. Good readers get engrossed in their reading and let it trigger their imagination. Learn to enjoy your reading without asking too many questions or analyzing too much. It will just spoil the sensual enjoyment of the reading experience. You do not need to predict or analyze. Just enjoy and look forward to absorbing the information, ideas and thoughts expressed by the writer.

6. Don’t worry about what you don’t understand. Most of your reading should be for pleasure. You can enjoy reading without understanding all of what you read. You may even understand some things in your own personal way. Neither you nor a teacher needs to “monitor” your understanding. Learn to enjoy reading, even while feeling that you do not fully understand or remember what you have read.

7. Recognize that the key is to read a lot. You may develop a system for keeping track of new words that you encounter in your reading, using lists, or Flash Cards, or other memory systems available on the Internet or elsewhere. However, the main growth in your vocabulary and reading skill will come just from reading as much as you can. So learn to enjoy reading and read a lot. Keep reading, and you will become a better reader.
Unfortunately not all reading is just for pleasure. When you are reading a textbook or manual, or report or other material that have to read for school or work, you may need to underline, take notes, and read some parts over again, in order to retain what you are reading. However, if you have developed the habit of reading for pleasure, you will find that the cognitive techniques you need will come naturally, and that you will understand a lot better than before.

Source by: www.pickthebrain.com/blog/7-pleasurable-ways-to-improve-your-reading-ability/