This exercise puts into practise the ideas mentioned in another tutorial about counting rhythm patterns.
Beginning at a sensible speed, play bars of 4/4, splitting the values of the notes down from a semibreve to semiquavers, and then building back up to a semibreve.
Take care to count the beats properly, and to keep everything at a steady tempo. Obviously, a metronome is a valuable aid for this. As you become more proficient, gradually build up and play this exercise at faster tempos.
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