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Having a small number of stones in a cup makes it vulnerable. With a small number of stones, you can't move far during your turn. This also means your opponent is able to plan out their turn to avoid capture. With more stones in a cup, you have a much wider range of movement. The exception to this is the rightmost cup next to the Mancala. Keeping this cup empty is often a good idea, since you can easily move single stones forward to get free turns. When your opponent starts collecting stones in a cup, keep the opposite cup on your side of the board clear. Plan out your movements so the final stone you play in a turn ends up in the empty cup. If you get a chance to make this move, you score a bunch of points through capturing. If not, your opponent will move the stones, spreading them out and reducing their movement options on subsequent turns. Spreading out your opponent's stones leaves them with no empty cups. Without an empty cup, they can't score points by capturing your stones. Remember that small numbers of stones can't move far. These movements are far easier to anticipate. Use this to your advantage to prevent your opponent from capturing your stones. The best spot to do this is the rightmost cup, the one next to your Mancala on your side of the board. Getting a lot of stones there is tricky and requires careful movement every turn. Accumulating 12 or more stones enables you to move all the way around the board. When you move the large pile of stones, you seed the opponent's side to prevent them from capturing your stones. You also limit their options because you have most of the stones on your side of the board. Be vigilant against capture. If you're not careful, your opponent will score big off of your hard work. The rightmost cup is hardest for your opponent to reach. Move your stones when they are under threat of capture or when your opponent's side of the board looks empty. "Sowing" stones this way strategically narrows down your opponent's possible moves. When done correctly, you force your opponent to make moves that harm their position. Mancala is a balancing act. Giving your opponent more stones enables them to move further, but this also helps bring stones back around to your side. Select your movements carefully for the best chance of success. Captures are the quickest way to accumulate points. Most captures net you small amounts of points, but sometimes your opponent slips up and leaves lots of stones vulnerable. Keep the pressure on to force your opponent into making more mistakes. Don't take unnecessary risks to force a capture. Focus on controlling the board first and the captures will follow.

summary: Move your stones to keep more than 3 of them in each cup. Force your opponent to have less than 3 stones per cup. Collect a large number of seeds in a single cup, if possible. Move small quantities of stones to the opponent's side to evade capture. Capture your opponent's stones when you get the chance.

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. Think of all the MMA greats. Men like Randy Couture, Matt Hughes, Dan Hardy, and Georges St. Pierre. What do they all have in common? Be consistent with how you train and keep your eye on the prize with your goals to be the best. Have tunnel vision when it comes to others and their progress. By comparing yourself to someone else, you are imposing limits on you. Focus on not having limits at all. Strive for excellence. Focus on your development and growth as an MMA fighter. Search there for your drive to succeed. Set goals to challenge yourself. Evaluate your progress regularly and then make new goals. You can practice and train all day every day, but there's nothing like real ring experience. When you are ready, go ahead and step into the ring, and let the experience teach you. Consider the fighters promoters love to promote. Identify and study what makes fans prefer one fighter over the next. If you become the one that everyone is talking about, then you will have an easier time getting that shot at the title. Always try to finish your opponent when you're in the cage. Exciting knockouts and submissions are a lot more fun to watch than decisions. Show your personality. If you have a great, memorable personality then you will get a lot more exposure. Whenever you are training, never miss an opportunity to practice techniques you are taught from different disciplines. No matter where you are or what you're doing, the motions of martial arts can be utilized. Take these opportunities to perfect your techniques. For example, if you are doing bag drills, don't just swing like a maniac. Use your techniques, like different kickboxing, MMA moves. If you can keep good form when your arms are ready to drop off, then you have a much better chance of performing at the top of your game when you're in the cage. Your body will need time to rest and recover. If you choose to push yourself beyond that point, then it will adversely affect your performance. Learn to recognize this point and when you get to it, give your body the recovery time it needs. Signs and symptoms that you might have overtrained in the past include being sick before competition, training injuries, underperformance, and/or delayed peaking. Signs and symptoms that you might be overtraining in the present include having an increased heartrate, having an increased heartrate for a given training intensity, having an increased time for heartrate to recover between intervals, and/or apathy or lack of enthusiasm for training.

summary: Get motivated and stay motivated Gain ring experience so that you can fight at your full potential. Be remarkable and stand out amongst the rest. Take opportunities to practice technique(s). Refrain from going overboard with training and fighting.

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If you are checking your blood pressure at home, purchase an automatic cuff-style monitor. This can help give you the most accurate readings of your pressure in addition to being more simple to use than aneroid sphygmomanometers, which is the technical name of hand-employed blood pressure monitors. A digital or automatic monitor has a cuff that inflates at the push of a button and requires no real work from you. This is probably your easiest option if you are monitoring your blood pressure from home. Choose a monitor that is validated and approved by an international organization such as the Association for the Advancement of Medical Instrumentation, the British Hypertension Society and the International Protocol for the Validation of Automated BP Measuring Devices. Make sure the monitor is properly calibrated talk to your doctor or a medical supply store about calibration. If you have special needs, such as being elderly or pregnant, make sure to choose a monitor specifically suited to your purposes. Make sure the cuff fits your arm by measuring the width around your bicep. Most companies make different sizes, which will help you get the most accurate reading possible. Too small of a cuff can cause false elevated readings, too large of a cuff can give false low blood pressure readings. You can buy blood pressure monitors at many pharmacies and most medical supply stores. Your insurance company may cover the cost if you're using the device to manage a medical condition. Make sure you can return or exchange if the apparatus doesn't work or malfunctions. There are many factors that can affect your blood pressure reading. Preparing yourself for your monitoring test can give the most accurate readings. In preparation for your test: Avoid testing right after you wake up. Avoid eating or drinking anything for 30 minutes before testing. Avoid caffeine and tobacco for 30 minutes before testing. Avoid exercising for 30 minutes before testing, even if it's light walking. Empty your bladder. Make sure to read the device instructions before you do any testing. Before and during the test, it's important that you position your body and arm properly. Sitting quietly and in a supported, upright position can help you get the most accurate reading. Sit down and relax for at least 30 minutes before you test your pressure. Do your best to not move or talk during the actual testing. Sit with your back straight and supported, such as in a dining room chair. Keep your feet flat on the floor and don't cross your legs. Support your bare arm on a table, desk, or the arm of a chair. Your arm should rest at the level of your heart, for which you might need a pillow or cushion to prop it up. The cuff should be directly above the eye, or crook, of your elbow.
summary: Purchase a blood pressure monitor. Set up to check your blood pressure. Position yourself properly.