關於 ankle strengthening exercise ，我們在網路上蒐集到這些相關的討論、資訊與評價

First of all my heartfelt respect to all the talented dancers out there especially classical ❤🏆 This post is dedicated to all my followers and also most of my clients who are involved in barthabatyam/classical dance/ dance.
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From what I have learnt and observed , despite being unique in their own way most dancers male/female face a series of common issues in their bodies, especially classical.
For an example back , ankle, knee pain and posture issues. Though these can be serious issues but I do not consider them as a DOWNSIDE of dancing. .
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These issue can be prevented or reduced if given proper attention and care.
Loads of excessive ankle movements, back extensions, and loaded knees are involved, JUST LIKE ANY OTHER EXERCISE, dancers do need their warm ups/stretchings/releases/cool downs, and strengthen their supporting muscles. .
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Precautions like these are usually not paid attention too, leading those movements to cause tightness , strain and injuries.IF YOU ARE A DANCER OF ANY KIND, DO PAY ATTENTION TO THESE.
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But any how keep on rocking you all!! Great work!! And if you would like me to share some the STRETCHING,RELEASES & MINOR POSTURE STRENGTHENING EXERCISES that can HELP YOU WITH DANCING, share this post onto your stories and tag my name @trainersingh if the response is good i will definitely post one up!!
Thank you love you all!!!!
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#dance #classicaldance #indianclassicaldance #dancers #godisone #knowledgeispower #posture #posturecorrection #conditioning #personaltrainer #fitindianmalaysia #malaysianindian #malaysiamuscle #TrainerSingh #asian #malaysian #punjabi #stretching #strengthening #fitnesslifestyle #fitfam #sikhmuscle #indianmuscle #malaysiandancers

之前這篇文章，公司想我翻譯成英文分享於公司Facebook專頁上。希望籍此啟發更多人運動。
中文原文：https://www.facebook.com/Markngchutrain…/…/948230301914426:0

My company wants to share my story to their page in English. so there is the English version, hope you can find some inspiration.

Back in 2012, I had a long break without exercise. The most exciting thing I could ever share with my friends was simply a dream on my bucket list - to complete in a once-in-a-lifetime marathon. Back then, all my friends constantly told me to lose weight but I just didn't find the urgency to do so until I saw the photo of me in sunglasses - I could not even recognize myself! I asked myself: is this what I want for the rest of my life and is this the example I want to set for my kids?

From that point on, I started running again. Nine months later, I finally finished my first marathon in Macau. Even though my body was cramping all over, a voice exclaimed inside of me: "I am finally back on track!"
A month later, I was on a vacation in Japan with my wife. In a coffee shop, I saw a poster… and I made a decision which eventually changed my life: I registered for the Hokkaido Ironman Distance Triathlon race! (3.8Km Swim + 180km Cycling + 42km Running) I only had seven months to prepare!

I’ve never had any road-cycling experience, but along the way, I was lucky to have met a team of triathlon gurus who helped me with some basic cycling skills. As for swimming, I hired a swimming coach to point out the issues with my techniques. As a full-time fitness instructor and a father of two, it was very difficult to set aside an extra 12-18 hours a week for training. During this period, I have come to understand the quote: "Nobody is ever too busy. If they care, they will make time."

I finally completed Ironman Japan in Aug 2014 and Ironman Taiwan in Apr 2015. During the practice, I got held up by my ankle injury from high-school basketball. I realized that I must get it sorted out if I still want to train for Ironman, so I went for an operation in Aug 2015. During the recovery, since I could still train my upper-body, an idea suddenly sprung up my mind: why not postpone my Ironman training for a year and try out a bodybuilding competition!?

They are completely opposite fields: one is cardiovascular endurance training while the other is muscle strengthening and hypertrophy training. There are still four more months to go before the contest – let’s see how far I can get!

"If you want to have something you have never had before, you have to do something you have never done before." -Drina Reed