[Feet.]

[腳。]

Our feet are probably the hardest-working part of us as a dancer.

身為舞者，我們的腳大概是最認真工作的部位。

They have to not only support us, but they also have to be articulate and they have to be expressive.

雙腳不僅要支撐我們，還要善於表達、極富表現力。

Some people think it's all about line... really, really mobile feet look really great but often they're really difficult to maintain.

有些人覺得這和線條有關，非常善於移動的雙腳看起來很棒，但其實很難維持。

Ballet dancers will like to have that beautiful curve of the arch and the in-step and if you don't have that it can, kind of, be a mental game of finding angles and lines that look like you have that even though you don't.

芭蕾舞者會想要有漂亮的腳背弧形，如果沒有的話，也要努力找到角度和線條，讓自己看起來像擁有漂亮的曲線。

It's like yin and yang.

這就像陰和陽。

You have an incredibly arched foot which is aesthetically pleasing for ballet, you really need to make sure you have strength and the control.

你有絕美的弧形雙腳，對芭蕾來說有美感地賞心悅目，你還很需要確保你有力量去控制。

Jumping, for me, is the most taxing, that constant loading through the foot.

對我而言，跳躍是最累的，持續的重量不斷穿過雙腳。

Although they're quite strong, they do require a lot of work.

即便雙腳強壯，這還是非常費工。

I like to start off with the intrinsic muscles, they're basically key for landing and takeoff.

我喜歡由本質肌開始，他們基本上是降落和起飛的關鍵。

And whenever you're pointing your foot, you're using your intrinsics.

不管用雙腳哪裡當尖端，你都在使用你的本質肌。

If you haven't identified the key weaknesses throughout your foot, it's quite detrimental to your whole body, really.

如果你還沒發現雙腳的弱點，對你整個身體來說，真的很有害。

When you're working on strengthening these muscles, it can feel like you're doing very little.

當你在強化這些肌肉時，你可能覺得自己做得很少。

But the concentration that is going into isolating one muscle, and tell all the others to relax, it's like a tongue twister for your body.

但這個專注度會隔離一條肌肉，讓其他肌肉可以休息，對身體來說像繞口令一樣。

I'd say I'd spend, at least, an hour or two a week just focusing on feet.

我會說我一週至少花一到兩小時，專注在腳上。

It doesn't sound like a lot, but imagine just an hour of staring and looking at your feet.

聽起來不多，但想想一小時的時間，只盯著自己的雙腳。

Yeah, it takes time.

其實很花時間的。