물리 기술 마스터하기: 연습의 힘

### 연습과 기술 숙달의 신경과학
* 🧠 연습은 **뇌의 회백질이 정보를 처리**하고 **백질이 근육으로의 신호 전달**을 촉진하여 운동 능력을 향상시키는 반복을 수반합니다.
* 🔁 축삭을 절연하는 지방 물질인 미엘린은 **연습할수록 증가**하여 더 효율적인 신경 경로를 만듭니다.
* 🎯 숙달은 **연습한 시간뿐만 아니라 연습의 질과 효과**에 관한 것이기도 합니다.
* 💡 효과적인 연습은 **일관성 있고 집중력이 높으며 자신의 능력의 가장자리에 있는 약점을 공략**하는 것입니다.
* 🚫 당면한 작업에 집중하고 **컴퓨터나 스마트폰과 같은 잠재적인 방해 요소를 꺼서 방해 요소를 최소화**하세요.
* 🐢 **천천히 또는 슬로우 모션으로 시작**하여 올바른 반복을 통해 협응력을 키우세요.
* ⏱ 엘리트 공연자들은 **일주일에 50~60시간씩 연습**하는 경우가 많으며, 매일 여러 세션으로 시간을 나누어 휴식 시간을 갖습니다.
* 🧠 정신적 연습은 신체적 연습만큼이나 효과적일 수 있으며, **기술을 상상하는 것이 기술을 강화**할 수 있다는 연구 결과도 있습니다.

연습을 통해 수초 층을 증가시켜 신경 경로를 가속화하고 신체 능력을 효율적으로 향상시킵니다.

Mastering any physical skill, be it performing a pirouette, playing an instrument, or throwing a baseball, takes practice. Practice is the repetition of an action with the goal of improvement, and it helps us perform with more ease, speed, and confidence. So what does practice do in our brains to make us better at things? Our brains have two kinds of neural tissue: grey matter and white matter. The grey matter processes information in the brain, directing signals and sensory stimuli to nerve cells, while white matter is mostly made up of fatty tissue and nerve fibers. In order for our bodies to move, information needs to travel from the brain's grey matter, down the spinal cord, through a chain of nerve fibers called axons to our muscles. So how does practice or repetition affect the inner workings of our brains? The axons that exist in the white matter are wrapped with a fatty substance called myelin. And it's this myelin covering, or sheath, that seems to change with practice.

Myelin is similar to insulation
on electrical cables. It prevents energy loss from electrical
signals that the brain uses, moving them more efficiently
along neural pathways. Some recent studies in mice suggest
that the repetition of a physical motion increases the layers of myelin sheath
that insulates the axons. And the more layers, the greater
the insulation around the axon chains, forming a sort of superhighway
for information connecting your brain to your muscles. So while many athletes and performers attribute their successes 
to muscle memory, muscles themselves 
don't really have memory. Rather, it may be the myelination
of neural pathways that gives these athletes 
and performers their edge with faster and more efficient 
neural pathways. There are many theories that attempt to quantify the number of hours,
days, and even years of practice that it takes to master a skill. While we don't yet have a magic number, we do know that mastery isn't simply about
the amount of hours of practice.

It's also the quality and effectiveness
of that practice. Effective practice is consistent, intensely focused, and targets content or weaknesses that lie at the edge 
of one's current abilities. So if effective practice is the key, how can we get the most 
out of our practice time? Try these tips. Focus on the task at hand. Minimize potential distractions by turning
off the computer or TV and putting your cell phone 
on airplane mode. In one study, researchers observed 260
students studying. On average, those students were able to stay 
on task for only six minutes at a time. Laptops, smartphones, 
and particularly Facebook were the root of most distractions. Start out slowly or in slow-motion. Coordination is built with repetitions,
whether correct or incorrect. If you gradually increase the speed
of the quality repetitons, you have a better chance 
of doing them correctly. Next, frequent repetitions with allotted
breaks are common practice habits of elite performers.

Studies have shown that many top athletes, musicians, and dancers spend 50-60 hours per week on activities related to their craft. Many divide their time used for effective practice into multiple daily practice sessions of limited duration. And finally, practice in your brain in vivid detail. It's a bit surprising, but a number of studies suggest that once a physical motion has been established, it can be reinforced just by imagining it. In one study, 144 basketball players were divided into two groups. Group A physically practiced one-handed free throws while Group B only mentally practiced them. When they were tested at the end of the two-week experiment, the intermediate and experienced players in both groups had improved by nearly the same amount. As scientists get closer to unraveling the secrets of our brains, our understanding of effective practice will only improve. In the meantime, effective practice is the best way we have of pushing our individual limits.

achieving new heights and maximizing our potential.

How to practice effectively...for just about anything - Annie Bosler and Don Greene

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TED-Ed

연습이 신체 기술 숙달에 미치는 영향

연습은 개선을 목표로 행동을 반복하는 것으로, 신체 기술을 더 쉽고, 빠르게, 자신감 있게 수행할 수 있도록 도와줍니다.

뇌의 백질에 있는 축삭을 덮고 있는 미엘린은 연습에 따라 증가하여 뇌에서 근육으로 정보가 더 효율적으로 이동할 수 있는 초고속도로를 형성하는 것으로 보입니다.

기술을 숙달한다는 것은 연습 시간의 양뿐만 아니라 수초화를 통한 신경 경로의 향상과도 관련이 있습니다.

최적의 결과를 위한 연습 시간 극대화

효과적인 연습은 일관성 있고 집중하며 자신의 능력의 가장자리에서 약점을 공략하는 것으로, 방해 요소를 최소화하고 천천히 시작해야 합니다.

엘리트 연주자들은 일반적으로 휴식을 취하면서 자주 반복하고 머릿속으로 생생하게 연습합니다.

연구에 따르면 정신적 연습이 신체적 연습만큼이나 실력 향상에 효과적일 수 있으며, 이는 자신의 한계를 뛰어넘는 효과적인 연습의 중요성을 강조합니다.

최고의 성능 달성 및 잠재력 최대한 발휘하기

야심찬 목표를 설정하는 것은 새로운 높이에 도달하고 잠재력을 극대화하기 위한 핵심 요소입니다.

성장 마인드를 갖고 도전을 추구하면 한계를 뛰어넘어 최고의 성과를 달성할 수 있습니다.

실패를 배움의 기회로 받아들이는 것은 우리의 잠재력을 최대한 발휘하고 성공을 달성하는 데 필수적입니다.