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1.It’s for all those people who want to take control of their lives and create their own potential and not buy into the idea that this right here, right now, is as good as it gets.
中文：
它（刻意练习）针对所有那些想掌控自己的人生、塑造自己的潜力、不向命运低头、不甘心于现状的人。
2.Remember, if your mind is wandering or you’re relaxed and just having fun, you probably won’t improve.
中文：
要记住，如果你在走神，或者你很放松，并且只为了好玩，你可能不会进步。
3.Learning to engage in this way-consciously developing and refining your skills-is one of the most powerful ways to improve the effectiveness of your practice.
中文：
学会以这种方式投入，即有意地提升和精进你的技能，是提高训练效果的最强大方式。
4.The key to excellence in swimming lay in maintaining close attention to every detail of performance, “each one done correctly, time and again, until excellence in every detail becomes a firmly ingrained habit.”
中文：
在游泳项目上保持卓越，关键在于密切注意在泳池里的每一个细节，“每次都要把动作做正确，一次又一次不断地累积，直到每一个细节都能做到卓越，而且到成为你根深蒂固的习惯为止。”
5.Focus and concentration are crucial, so shorter training sessions with clearer goals are the best way to develop new skills faster. It is better to train at 100 percent effort for less time than at 70 percent effort for a longer period. Once you find you can no longer focus effectively, end the session. And make sure you get enough sleep so that you can train with maximum concentration.
中文：
专注和投入至关重要，因此，制定明确的目标，把练习课程的时间缩得更短，是更加迅速地提升新的技能水平的最佳方式。在较短的时间内投入百分之百的努力来练习，比起在更长时间内只投入70%的努力来练习，效果更好。一旦你发现自己再也无法有效地专注于练习，那便停下来。一定要确保每天都保持足够的睡眠，以便能够最大限度地集中精力练习。
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