Look at the image and listen to the sound (which only shows a metronome rhythmic pattern) to assimilate how syncopation works. Remember that syncopation moves the expected emphasis onto weaker beats or unexpected parts of the bar on purpose, creating a dynamic and surprising musical texture. 

   

Once you have a clear idea of how triplets work, study the scores and practise hand movements to represent the corresponding time signature. Then name the notes aloud while keeping the beat with your hand. It doesn't matter if you start slowly, the idea is that speed is increased with practice.

Look at the image and listen to the sound of the melody to assimilate offbeat. Remeber that offbeat occurs when the downbeat (the first accented beat of a bar) is replaced by a rest.

  

Once you have a clear idea of how offbeat work, study the scores and practise hand movements to represent the corresponding time signature. Then name the notes aloud while keeping the beat with your hand. Remeber the idea is to gain confidence adn increase speed. 

Look at the image and listen to the sound which shows the melody of this F-clef exercise. Study the score and practise the corresponding 4/4 hand movements to represent the time signature. Then name the notes aloud while keeping the beat with your hand. It doesn't matter if you start slowly, the idea is to increase speed and confidence with practice.