为了增加效果，练习的时候可以在腰上绑一个杠铃片或者用脚踝夹个哑铃。

For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise.

youdao

图片中抓住婴儿手腕和脚踝旋转的这位俄罗斯女子，现在已经确认她希望把这种练习貒方法引入英国。

And now the Russian woman filmed spinning the babies by their wrists and ankles has confirmed she hopes to bring the practice to the UK.

youdao

如果在保持体式时做肩部的练习，做另外一侧前放松一下。做脚踝的伸展，然后再回到脚趾伸展，重复另一侧的肩部练习。

If doing shoulder work while holding the pose, take a break between sides. Do an Ankle Stretch, and then come back into the Toe Stretch and resume the shoulder work on the other side.

youdao