Summary
The first two chapters introduce the natural of purposeful practice and how to make your training purposefully.
The purposeful practice, which is the way to deliberate practice, has four characteristics: specific goal, keep focused, meaningful positive feedback and get out of comfort zone.
When we talk about extraordinarily performs, people always admire the gift. Actually, practice is the most crucial approach to purposeful practice, which can force your brain and body to adapt to a new homeostasis.
感悟
我?guī)缀醪唤∩硌牛瑥男◇w育也差，也是想著要做出一些改變坛增，今年暑假回來我報了減脂班居砖，并控制飲食蔬顾，到今天為止參與了13次訓練，總共大概是17小時，剛開始平板支撐30秒都覺得很累很累，到現(xiàn)在可以完成1分鐘標準動作的平板支持兑障，也不過是過了17小時。這個過程其實就是第二章中講的reestablish homeostasis蕉汪，逐漸的增加運動量流译，讓身體走出了舒適區(qū)，建立的新的平衡者疤。
教練在這其中也扮演了重要的角色福澡，一是教學，教練會制作較為科學的訓練計劃驹马，糾正錯誤動作革砸，防止在訓練中受傷，這二是會給你有效的feedback窥翩，在訓練中給你加油打氣业岁，push你堅持下去鳞仙。
對比Peak前兩章來看寇蚊，在這個purposeful practice的過程中，我有目標棍好，但不夠明確仗岸；在訓練中我可以做到全力以赴，飲食也控制的不錯借笙；教練能給出有效的feedback扒怖，自己也設(shè)置了小小的獎勵；自己的體能在提升业稼，走出了舒適區(qū)盗痒。
書中還提到了如果你達到acceptable level之后就一直重復當前的訓練，那你永遠不會進步低散，這里其實就是說的“不進則退”俯邓，不能滿足于現(xiàn)狀。
Vocabulary
ramp
These newly activated genes will switch on or ramp up various biochemical systems within the cell, which will change its behavior in ways that are intended to respond to the fact that the cells and surrounding systems have been pushed out of their comfort zone.
ramp sth up
ramp （人造）斜坡熔号，坡道稽鞭；(UK) 減速帶； (US) 支路引镊，英式叫slip road
e.g. I pushed the wheelchair up the ramp and into the supermarket. 我沿坡道把輪椅推進了超市朦蕴。
Imitation: Sorry, there is no lift to the footbridge, but you could go out of the station and take the luggage by the ramp.
unravel
The exact details of what goes on inside a cell in response to such stresses are extremely complicated, and researchers are only just now beginning to unravel them.
揭開篮条，弄清，闡明（謎團或復雜問題）吩抓；被澄清涉茧；被解決；（把布疹娶、結(jié)或線團）解開降瞳、拆散。
Imitation: Scientist still cannot unravel the secrets of Stonehenge.
finger
thumb 拇指
index finger or forefinger 食指
middle finger 中指
ring finger 無名指 In some cultures, people wear a ring on their ring finger to show that they are married or are planning to get married
little finger 小指
serve as control
They also recruited six nonmusicians to serve as controls against whom the musicians would be compared.
作為對照組
