@xemaytragop_longan: Vario 125 2026 trắng sở hữu chỉ với 2🍆#vario #ypf #xuhuong #thinhhanh #viralvideo

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Friday 02 October 2026 08:07:31 GMT

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This is how you build strong ankles. Choose an appropriate progression for your level and do these exercises for 2 sets of 8-12 reps, 2-3 times a week. 1. Ankle Squares Mobilise the ankles to start. Sit down and pretend to draw a square with your foot. 2. Dorsiflexion Stand next to a wall with one foot behind you. Keep your heel on the floor, then bend and straighten the knee. You can also do this kneeling, or shift your weight onto one leg in a deep squat. Any of these will work. 3. Tibialis Strengthening Strengthen the tibialis, which flexes the ankle, using a band - or do tibialis raises against the wall to train it in a shortened position. To stretch and strengthen it in a lengthened position, kneel down and try to lift your knees. It's also worth combining dorsiflexion with toe flexion using knee touches. 4. Eversion Put a short band around your feet and try to spread it using only your feet. To make it harder, stand up, take a wider stance, and evert your feet outwards. Don't do it passively - feel the tension on the sides of your shins. Later increase the depth, and eventually start walking. 5. Inversion Put one foot on your knee and wrap a band around both feet, then pull the band inwards using your top foot. No band? Do the same standing. Start slowly and increase the range little by little, until you can walk with inverted feet. 6. Plantarflexion The best exercise here is calf raises. Stand with your feet hip-width apart, raise your heels, and squeeze your calves. Simple, but surprisingly effective when done right. Make it harder by elevating the surface, doing one leg at a time, or - my personal favorite - doing it in a deep squat. #AnkleMobility, #AnkleStrength, #Calisthenics, #MobilityTraining, #InjuryPrevention

This is how you build strong ankles. Choose an appropriate progression for your level and do these exercises for 2 sets of 8-12 reps, 2-3 times a week. 1. Ankle Squares Mobilise the ankles to start. Sit down and pretend to draw a square with your foot. 2. Dorsiflexion Stand next to a wall with one foot behind you. Keep your heel on the floor, then bend and straighten the knee. You can also do this kneeling, or shift your weight onto one leg in a deep squat. Any of these will work. 3. Tibialis Strengthening Strengthen the tibialis, which flexes the ankle, using a band - or do tibialis raises against the wall to train it in a shortened position. To stretch and strengthen it in a lengthened position, kneel down and try to lift your knees. It's also worth combining dorsiflexion with toe flexion using knee touches. 4. Eversion Put a short band around your feet and try to spread it using only your feet. To make it harder, stand up, take a wider stance, and evert your feet outwards. Don't do it passively - feel the tension on the sides of your shins. Later increase the depth, and eventually start walking. 5. Inversion Put one foot on your knee and wrap a band around both feet, then pull the band inwards using your top foot. No band? Do the same standing. Start slowly and increase the range little by little, until you can walk with inverted feet. 6. Plantarflexion The best exercise here is calf raises. Stand with your feet hip-width apart, raise your heels, and squeeze your calves. Simple, but surprisingly effective when done right. Make it harder by elevating the surface, doing one leg at a time, or - my personal favorite - doing it in a deep squat. #AnkleMobility, #AnkleStrength, #Calisthenics, #MobilityTraining, #InjuryPrevention

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