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1
00:00:55,770 --> 00:00:58,770
我的目標 是讓自己更美
2
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說到訓練
對我而言是一項挑戰
3
00:01:06,880 --> 00:01:12,580
生理上的疲勞是一定的
也會有感到挫折的時候
4
00:01:12,580 --> 00:01:15,890
但藉由一次又一次的磨練
5
00:01:15,890 --> 00:01:19,190
都讓我的身心變得更加強壯
6
00:01:19,790 --> 00:01:25,200
接下來也會在力與美
兼顧的情況下繼續修煉
7
00:01:34,210 --> 00:01:37,510
訓練對我而言就像維他命一樣
8
00:01:38,710 --> 00:01:42,310
恐怕已經是沒有訓絲
就不是人生的地步了
9
00:01:45,620 --> 00:01:48,620
性愛就我來說
也是訓練的一種
10
00:01:49,520 --> 00:01:53,430
一天120分鍾
一年三65天
11
00:01:54,030 --> 00:01:55,530
tough and beauty
12
00:01:56,430 --> 00:02:02,430
為了變得更強 更美
每天都不間斷地修練
13
00:02:02,430 --> 00:02:21,090
(音樂之美 白笑莉乃）
14
00:02:24,990 --> 00:02:29,190
大家好
我是健身教練白笑莉乃
15
00:02:30,100 --> 00:02:32,200
那麼開始第一步
16
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從最基本的運動開始吧
17
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首先是立定跳
18
00:02:39,700 --> 00:02:42,410
訣竅在於韻律上喔
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開始
20
00:02:48,710 --> 00:02:53,220
一、二、三、四
21
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五、六、七、八、九、十
22
00:03:03,130 --> 00:03:05,830
接下來 爬山式
23
00:03:06,730 --> 00:03:07,930
關始了哦
24
00:03:07,930 --> 00:03:11,840
一、二、三、四
25
00:03:11,840 --> 00:03:16,940
五、六、七、八、九、十
26
00:05:13,760 --> 00:05:16,460
接下來 仰臥舉腿
27
00:05:28,470 --> 00:05:30,280
一
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00:05:31,480 --> 00:05:32,080
二
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00:05:34,180 --> 00:05:35,380
三
30
00:05:36,880 --> 00:05:37,780
四
31
00:05:39,890 --> 00:05:41,390
五
32
00:05:42,290 --> 00:05:43,490
六
33
00:05:44,990 --> 00:05:46,490
七
34
00:05:47,690 --> 00:05:49,190
八
35
00:05:50,700 --> 00:05:52,500
九
36
00:05:53,400 --> 00:05:53,700
十
37
00:05:53,700 --> 00:05:54,600
十
38
00:06:11,120 --> 00:06:13,820
接下來 平板運動
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00:06:23,730 --> 00:06:24,630
一
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00:06:26,130 --> 00:06:27,330
二
41
00:06:28,830 --> 00:06:30,040
三
42
00:06:30,940 --> 00:06:32,140
四
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00:06:33,940 --> 00:06:35,440
五
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00:06:37,240 --> 00:06:38,140
六
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00:06:39,950 --> 00:06:41,150
七
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00:06:42,650 --> 00:06:44,450
八
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00:06:45,950 --> 00:06:47,150
九
48
00:06:48,950 --> 00:06:50,160
十
49
00:07:00,370 --> 00:07:02,770
接下來 青蛙跳
50
00:07:09,070 --> 00:07:10,280
一
51
00:07:11,180 --> 00:07:12,080
二
52
00:07:13,580 --> 00:07:14,780
三
53
00:07:15,680 --> 00:07:16,880
四
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00:07:17,780 --> 00:07:18,680
五
55
00:07:18,680 --> 00:07:18,980
五
56
00:07:20,190 --> 00:07:20,790
六
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00:07:22,890 --> 00:07:23,790
七
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00:07:25,290 --> 00:07:25,890
八
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00:07:27,090 --> 00:07:27,990
九
60
00:07:29,790 --> 00:07:31,000
十
61
00:07:36,100 --> 00:07:37,900
接下來 坐姿向上
62
00:07:39,700 --> 00:07:41,510
各位有跟上嗎
63
00:07:42,410 --> 00:07:43,610
還可以嗎
64
00:07:49,920 --> 00:07:52,320
沒有訓練
就不是人生
65
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一
66
00:07:58,020 --> 00:07:59,520
二
67
00:08:00,430 --> 00:08:01,630
三
68
00:08:03,130 --> 00:08:04,030
四
69
00:08:06,130 --> 00:08:06,730
五
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00:08:08,230 --> 00:08:09,430
六
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00:08:11,240 --> 00:08:12,140
七
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00:08:13,940 --> 00:08:14,840
八
73
00:08:16,340 --> 00:08:17,240
九
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00:08:19,340 --> 00:08:20,550
十
75
00:08:31,360 --> 00:08:33,760
接下來 舉重
76
00:09:14,600 --> 00:09:16,400
一、二
77
00:09:16,400 --> 00:09:18,200
三、四
78
00:09:18,200 --> 00:09:20,310
五、六
79
00:09:20,310 --> 00:09:22,410
七、八
80
00:09:22,410 --> 00:09:24,210
九、十
81
00:09:38,620 --> 00:09:41,630
接下來 板凳仰臥起坐
82
00:09:54,840 --> 00:09:56,040
一
83
00:09:57,840 --> 00:09:59,040
二
84
00:10:00,250 --> 00:10:01,450
三
85
00:10:03,250 --> 00:10:04,150
四
86
00:10:06,550 --> 00:10:07,150
五
87
00:10:08,350 --> 00:10:09,250
六
88
00:10:11,060 --> 00:10:12,560
七
89
00:10:13,760 --> 00:10:14,960
八
90
00:10:17,060 --> 00:10:18,260
九
91
00:10:20,370 --> 00:10:21,270
十
92
00:10:32,680 --> 00:10:35,980
接下來 仰臥向上
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00:11:27,930 --> 00:11:28,830
一
94
00:11:28,830 --> 00:11:29,130
一
95
00:11:29,130 --> 00:11:29,430
一
96
00:11:32,140 --> 00:11:32,740
二
97
00:11:32,740 --> 00:11:33,940
二
98
00:11:35,440 --> 00:11:36,340
三
99
00:11:38,740 --> 00:11:40,250
四
100
00:11:43,850 --> 00:11:44,750
五
101
00:11:48,050 --> 00:11:49,550
六
102
00:11:52,260 --> 00:11:53,160
七
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00:11:56,160 --> 00:11:57,360
八
104
00:12:00,070 --> 00:12:00,970
九
105
00:12:05,770 --> 00:12:06,970
十
106
00:12:40,310 --> 00:12:43,010
接下來 站立彎腰
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00:13:00,430 --> 00:13:01,030
一
108
00:13:01,030 --> 00:13:01,630
一
109
00:13:10,040 --> 00:13:11,240
二
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00:13:17,540 --> 00:13:19,340
三
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00:13:26,550 --> 00:13:28,050
四
112
00:13:34,360 --> 00:13:35,860
五
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00:13:43,970 --> 00:13:45,470
六
114
00:13:53,280 --> 00:13:55,080
七
115
00:13:59,280 --> 00:14:00,490
八
116
00:14:25,110 --> 00:14:26,310
九
117
00:14:41,330 --> 00:14:42,830
十
118
00:15:22,170 --> 00:15:25,170
接下來 伏地挺身
119
00:17:15,080 --> 00:17:16,280
一
120
00:17:24,990 --> 00:17:25,890
二
121
00:17:31,900 --> 00:17:33,100
三
122
00:17:49,310 --> 00:17:50,820
四
123
00:18:00,730 --> 00:18:01,630
五
124
00:18:07,330 --> 00:18:08,830
六
125
00:18:14,540 --> 00:18:15,740
七
126
00:18:25,350 --> 00:18:27,150
八
127
00:18:32,560 --> 00:18:33,460
九
128
00:18:40,370 --> 00:18:41,570
十
129
00:19:07,690 --> 00:19:08,890
接下來
130
00:19:09,490 --> 00:19:11,600
板凳向上
131
00:19:38,920 --> 00:19:40,130
一
132
00:19:47,630 --> 00:19:48,530
二
133
00:19:56,040 --> 00:19:57,240
三
134
00:20:04,150 --> 00:20:05,650
四
135
00:20:11,660 --> 00:20:13,160
五
136
00:20:21,270 --> 00:20:22,170
六
137
00:20:30,280 --> 00:20:31,480
七
138
00:20:36,880 --> 00:20:37,780
八
139
00:20:44,390 --> 00:20:46,490
九
140
00:20:50,400 --> 00:20:51,600
十
141
00:21:24,330 --> 00:21:27,330
接下來 飛盤舉重
142
00:21:44,750 --> 00:21:46,250
一
143
00:21:50,460 --> 00:21:51,360
二
144
00:21:59,760 --> 00:22:00,970
三
145
00:22:10,880 --> 00:22:11,780
四
146
00:22:14,780 --> 00:22:15,680
五
147
00:22:23,190 --> 00:22:24,690
六
148
00:22:34,000 --> 00:22:35,800
七
149
00:22:43,010 --> 00:22:45,110
八
150
00:22:51,720 --> 00:22:53,520
九
151
00:22:59,220 --> 00:23:00,730
十
152
00:23:19,640 --> 00:23:22,650
接下來 飛盤手臂訓練
153
00:23:38,860 --> 00:23:40,370
一
154
00:23:47,570 --> 00:23:48,770
二
155
00:23:53,880 --> 00:23:55,380
三
156
00:23:59,890 --> 00:24:01,390
四
157
00:24:06,490 --> 00:24:07,690
五
158
00:24:14,900 --> 00:24:16,400
六
159
00:24:28,410 --> 00:24:29,920
七
160
00:24:32,020 --> 00:24:32,320
八
161
00:24:32,320 --> 00:24:33,220
八
162
00:24:41,030 --> 00:24:42,230
九
163
00:25:02,650 --> 00:25:04,150
要去了
164
00:25:36,580 --> 00:25:37,780
以上
165
00:25:38,380 --> 00:25:43,490
就是我所謂的鍛練
166
00:25:44,390 --> 00:25:47,990
沒有鍛練
就沒有人生
167
00:30:24,570 --> 00:30:28,170
期待嗎
168
00:30:29,370 --> 00:30:31,180
擺個POSE
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00:30:45,290 --> 00:30:47,090
別動喔
170
00:32:58,020 --> 00:32:59,520
不要動
171
00:40:13,230 --> 00:40:14,430
一
172
00:40:15,630 --> 00:40:17,130
二
173
00:40:18,030 --> 00:40:19,830
三
174
00:40:21,930 --> 00:40:23,130
四
175
00:40:24,940 --> 00:40:26,140
五
176
00:40:28,240 --> 00:40:30,040
六
177
00:40:30,940 --> 00:40:31,840
七
178
00:40:34,850 --> 00:40:35,150
八
179
00:40:35,150 --> 00:40:36,950
八
180
00:40:40,250 --> 00:40:41,750
一
181
00:40:43,260 --> 00:40:45,060
二
182
00:40:46,560 --> 00:40:48,960
三
183
00:40:50,160 --> 00:40:51,960
四
184
00:40:54,070 --> 00:40:54,970
五
185
00:40:58,870 --> 00:41:00,670
六
186
00:41:03,380 --> 00:41:04,880
七
187
00:41:06,980 --> 00:41:07,880
八
188
00:41:08,480 --> 00:41:09,680
一
189
00:41:11,180 --> 00:41:11,780
二、三
190
00:41:11,780 --> 00:41:12,080
二、三
191
00:41:12,080 --> 00:41:15,090
二、三
192
00:41:18,390 --> 00:41:20,190
四
193
00:41:21,090 --> 00:41:22,590
五
194
00:41:24,700 --> 00:41:27,400
六
195
00:41:28,600 --> 00:41:30,700
七
196
00:41:33,100 --> 00:41:34,910
八
197
00:41:38,210 --> 00:41:39,710
九
198
00:56:42,410 --> 00:56:43,920
要射了
199
00:57:22,050 --> 00:57:28,060
在做激烈運動時
蛋白質的補充是很重要的
200
00:57:30,160 --> 00:57:32,560
我們現在就來攝取蛋白質吧
201
01:04:14,370 --> 01:04:16,170
慢慢硬起來了
202
01:07:17,580 --> 01:07:22,390
怎麼樣 我結實的腹肌
203
01:07:43,710 --> 01:07:47,010
硬度剛剛對吧
204
01:08:18,840 --> 01:08:23,050
小腿和大腿的肌肉如何?
205
01:17:56,320 --> 01:17:58,420
好像快射了
206
01:18:14,040 --> 01:18:16,440
射了
207
01:19:05,390 --> 01:19:09,590
蛋白質已攝取 謝謝招待
208
01:19:18,600 --> 01:19:21,310
這是影片的最後一段
209
01:19:22,810 --> 01:19:24,610
之前說過的性愛鍛練
210
01:19:26,410 --> 01:19:28,210
現在就來試試看吧
211
01:19:49,230 --> 01:19:52,240
現在就開始鍛練吧
212
01:19:53,740 --> 01:19:57,640
那麼首先 先簡單暖身吧
213
01:20:00,050 --> 01:20:05,150
如果這部分的鍛練做得到位
體能和體型會更好喔
214
01:20:07,550 --> 01:20:11,760
先從肩膀開始 放輕鬆
215
01:20:11,760 --> 01:20:13,860
手舉起來
216
01:20:18,060 --> 01:20:19,560
彎下來
217
01:20:20,770 --> 01:20:23,170
左手向後
218
01:20:25,570 --> 01:20:30,680
出一點力
手臂的筋要拉一下
219
01:20:37,880 --> 01:20:39,680
有感覺身體伸展嗎
220
01:20:39,680 --> 01:20:41,490
有
221
01:21:04,910 --> 01:21:07,910
接下來 手臂伸展
222
01:21:14,820 --> 01:21:19,020
好好伸展這邊的肌肉吧
223
01:21:28,630 --> 01:21:30,440
換一邊
224
01:21:34,340 --> 01:21:38,240
有感覺伸展嗎
有
225
01:21:52,060 --> 01:21:54,160
換個姿勢
226
01:21:54,760 --> 01:22:00,170
轉過來 兩腳交叉
227
01:22:01,370 --> 01:22:05,570
彎下腰來
228
01:22:08,870 --> 01:22:11,280
大腿這邊有感覺嗎
有
229
01:22:12,780 --> 01:22:16,080
這邊的肌肉要好好地伸展喔
230
01:22:22,990 --> 01:22:25,690
兩腳換邊
231
01:22:27,190 --> 01:22:28,690
我來幫你一下
232
01:22:29,590 --> 01:22:32,600
也要搭配呼吸喔
233
01:22:33,500 --> 01:22:38,000
有感覺到在伸展嗎
有的
234
01:22:44,610 --> 01:22:47,310
臉朝前 下個動作
235
01:22:55,720 --> 01:22:58,420
慢慢往下蹲
236
01:23:00,530 --> 01:23:03,530
肩膀向左轉
237
01:23:07,130 --> 01:23:10,440
這樣也可以拉到右邊
大腿的肌肉喔
238
01:23:12,840 --> 01:23:15,840
來 換一邊
239
01:23:26,050 --> 01:23:29,350
坐下來雙腳打開
240
01:23:30,560 --> 01:23:32,360
好僵硬耶
241
01:23:32,960 --> 01:23:35,360
伸展一下吧
242
01:23:38,360 --> 01:23:40,470
向右傾倒
243
01:23:47,670 --> 01:23:49,470
這樣還好嗎
嗯
244
01:23:54,880 --> 01:23:57,580
換一邊
245
01:24:15,930 --> 01:24:17,440
腳舉起來
246
01:24:17,440 --> 01:24:19,240
像這樣
247
01:24:21,040 --> 01:24:22,840
盡量靠近自己
248
01:24:28,550 --> 01:24:31,250
有感覺臀部在伸展嗎
有
249
01:24:32,150 --> 01:24:35,450
再稍微用一點力
250
01:24:39,960 --> 01:24:41,760
換邊做
251
01:24:59,480 --> 01:25:02,480
做了這麼多了
有慢慢變軟了喔
252
01:25:06,990 --> 01:25:08,190
右腳給我
253
01:25:11,490 --> 01:25:13,590
可以嗎
可以
254
01:25:14,790 --> 01:25:16,600
很柔軟呢
255
01:25:35,210 --> 01:25:37,320
也可以這樣訓練
256
01:25:41,520 --> 01:25:43,920
雙腳叉開
257
01:25:47,830 --> 01:25:50,230
大V呢
258
01:26:03,140 --> 01:26:05,840
第一階段已經完成
是
259
01:26:06,440 --> 01:26:08,850
進行下一階段了哦
好的
260
01:26:09,750 --> 01:26:11,550
有沒有想要改善的部分呢
261
01:26:15,150 --> 01:26:17,260
怎麼樣 有嗎
262
01:26:17,860 --> 01:26:19,360
想要更好的部分?
嗯是的
263
01:26:26,260 --> 01:26:28,370
還是你覺得這樣就可以了
264
01:26:28,370 --> 01:26:30,170
我可以讓你更好喔
265
01:26:31,370 --> 01:26:34,070
我還沒準備好
還沒對吧
266
01:26:34,970 --> 01:26:36,170
開始羅
267
01:26:36,470 --> 01:26:38,280
握力練習
268
01:26:36,470 --> 01:26:36,780
好
269
01:26:36,780 --> 01:26:37,080
好
270
01:26:37,080 --> 01:26:38,280
好
271
01:26:40,080 --> 01:26:42,480
握這邊
272
01:26:44,580 --> 01:26:46,080
訓練開始
273
01:26:46,080 --> 01:26:47,890
先慢慢來
274
01:26:47,890 --> 01:26:49,990
輕柔一點
275
01:27:01,100 --> 01:27:02,900
就是這樣就是這樣
276
01:27:08,610 --> 01:27:09,810
接下來
277
01:27:10,710 --> 01:27:13,110
練一下二頭肌
278
01:27:20,620 --> 01:27:22,720
像這樣
279
01:27:41,940 --> 01:27:44,040
搭配呼吸
280
01:27:44,940 --> 01:27:47,050
很不錯
281
01:28:04,760 --> 01:28:06,570
肩膀太用力了
282
01:28:08,370 --> 01:28:10,470
放輕鬆喔
好
283
01:28:10,470 --> 01:28:13,770
放輕鬆
284
01:28:27,890 --> 01:28:30,290
好 換一邊
285
01:29:10,530 --> 01:29:13,530
肌肉有訓練到吧
有
286
01:29:14,130 --> 01:29:16,840
跪下去 對
287
01:29:26,140 --> 01:29:27,050
嘴巴張開
288
01:29:29,750 --> 01:29:31,850
往下來 對
289
01:29:47,470 --> 01:29:48,670
確實地做
290
01:30:21,400 --> 01:30:23,800
那我也一起
好
291
01:30:24,400 --> 01:30:27,710
我也來 一起訓練
好
292
01:31:13,050 --> 01:31:15,450
好了
293
01:31:15,750 --> 01:31:17,560
換下一個
294
01:31:37,680 --> 01:31:39,180
還可以嗎
295
01:31:41,880 --> 01:31:43,680
要撐住
296
01:31:43,680 --> 01:31:45,480
撐住
297
01:31:57,500 --> 01:31:59,300
可以嗎
可以
298
01:32:04,400 --> 01:32:05,900
來訓練核心部分
299
01:32:08,340 --> 01:32:12,540
接下來要用比較多力氣
會比之前的還要累喔
300
01:32:12,840 --> 01:32:15,850
朝這邊 對
301
01:32:20,350 --> 01:32:22,750
靠過來
302
01:32:43,180 --> 01:32:46,480
對就是這樣
303
01:33:15,910 --> 01:33:19,210
沒問題吧 做確實一點
304
01:33:19,510 --> 01:33:21,010
是
305
01:33:22,210 --> 01:33:24,920
再多用點力
306
01:33:45,640 --> 01:33:47,740
很好 就是這樣
307
01:33:55,550 --> 01:33:56,750
很好
308
01:33:57,350 --> 01:33:58,850
這部分先這樣
309
01:33:59,150 --> 01:34:02,150
下一個動作
310
01:34:03,960 --> 01:34:07,860
靠過來 雙腳打開
311
01:34:07,860 --> 01:34:09,960
就是這樣
312
01:34:15,970 --> 01:34:17,470
開始了哦
好
313
01:34:24,380 --> 01:34:26,180
很好
314
01:34:33,390 --> 01:34:35,490
雙腳要夾緊喔
315
01:34:53,210 --> 01:34:55,910
要忍住
316
01:35:20,830 --> 01:35:22,330
先這樣
317
01:35:27,140 --> 01:35:29,540
怎麼樣 肌肉有練到吧
318
01:35:31,340 --> 01:35:34,650
好好練一下臀部肌肉吧
319
01:35:35,250 --> 01:35:36,750
坐上來 沒關係
320
01:35:39,450 --> 01:35:40,650
手撐在地上
321
01:35:42,450 --> 01:35:45,160
上去 對 腳要出力
322
01:35:45,160 --> 01:35:46,960
放鬆 對
323
01:35:47,560 --> 01:35:49,960
臀部和大腿的肌肉
324
01:35:51,160 --> 01:35:52,960
上 下
325
01:35:54,170 --> 01:35:55,370
放鬆
326
01:36:38,010 --> 01:36:39,810
多用點力
327
01:36:45,220 --> 01:36:46,720
就是這樣
328
01:36:47,620 --> 01:36:49,120
核心肌肉還太弱
329
01:36:50,320 --> 01:36:52,120
換個姿勢
330
01:36:53,330 --> 01:36:54,830
動作要確實
331
01:36:56,030 --> 01:36:58,430
這招是訓練平衡
332
01:37:02,930 --> 01:37:04,440
屁股坐上來
333
01:37:11,040 --> 01:37:12,840
背部拉直
334
01:37:16,450 --> 01:37:17,950
維持平衡
335
01:37:28,160 --> 01:37:29,360
維持平衡喔
336
01:37:41,670 --> 01:37:42,870
好
337
01:37:43,180 --> 01:37:44,680
下來
338
01:37:48,280 --> 01:37:49,780
還沒結束喔
339
01:37:49,780 --> 01:37:51,880
還有其他訓練
340
01:37:53,080 --> 01:37:55,490
單腳向後
341
01:37:56,990 --> 01:37:57,890
對
342
01:38:01,490 --> 01:38:04,800
要站好喔
343
01:38:08,400 --> 01:38:10,500
膝蓋向下彎
344
01:38:18,910 --> 01:38:21,310
也要搭配呼吸喔 呼吸
345
01:38:21,310 --> 01:38:23,110
對
346
01:38:32,420 --> 01:38:34,530
力氣使出來
347
01:38:35,430 --> 01:38:37,530
傳到下面來
348
01:39:05,160 --> 01:39:07,260
好 換另一邊
349
01:39:28,580 --> 01:39:30,980
知道這部分是在練甚麼嗎
知道
350
01:39:33,080 --> 01:39:34,890
做得不錯
351
01:39:43,900 --> 01:39:45,400
做得很好
352
01:39:46,000 --> 01:39:48,100
很好 再兩次
353
01:39:49,300 --> 01:39:50,200
一
354
01:39:51,700 --> 01:39:52,900
二
355
01:39:55,310 --> 01:39:56,810
好 先這樣
356
01:39:58,910 --> 01:40:00,410
這邊有比較緊實喔
357
01:40:01,010 --> 01:40:02,510
再加油
358
01:40:03,420 --> 01:40:07,320
還有很多要做呢 先坐下
359
01:40:09,420 --> 01:40:10,920
坐下
360
01:40:16,630 --> 01:40:17,830
雙腳打開
361
01:40:28,640 --> 01:40:30,740
把力氣集中在這裡
362
01:40:37,950 --> 01:40:40,350
有感覺到嗎
363
01:40:49,060 --> 01:40:51,760
我要用力了喔
364
01:40:58,070 --> 01:40:59,870
好緊實
365
01:41:10,680 --> 01:41:12,780
多用點力
366
01:41:21,790 --> 01:41:23,600
配合我的動作
367
01:41:26,000 --> 01:41:28,400
做得挺不錯的啊
368
01:41:39,810 --> 01:41:42,810
我都開始出汗了
369
01:42:27,560 --> 01:42:31,460
還沒完喔
370
01:42:32,960 --> 01:42:35,070
接下來真的開始了喔
371
01:42:35,970 --> 01:42:38,370
開始了喔 我叫助手過來
372
01:42:44,980 --> 01:42:46,180
兩個人一起
373
01:42:47,380 --> 01:42:49,180
比較好做
374
01:42:53,690 --> 01:42:55,190
雙手握好
375
01:42:59,090 --> 01:43:01,490
準備開始了喔
376
01:43:14,110 --> 01:43:17,710
乳頭也一起訓練一下吧
377
01:43:18,310 --> 01:43:20,710
你看
378
01:43:30,020 --> 01:43:32,120
腰慢慢往下
379
01:43:33,020 --> 01:43:35,730
對對對 就是這樣
380
01:43:39,030 --> 01:43:40,530
往上
381
01:43:53,140 --> 01:43:54,950
腰往下
382
01:44:05,460 --> 01:44:07,860
這動作也有練到腳喔
383
01:44:12,960 --> 01:44:16,870
你太集中在腳的部分了
雙手也要
384
01:44:16,870 --> 01:44:18,670
是
跪下吧
385
01:44:23,480 --> 01:44:26,780
好好訓練手臂肌肉
386
01:44:59,510 --> 01:45:00,410
很好
387
01:45:14,530 --> 01:45:17,830
慢慢有感覺了對吧
388
01:45:18,730 --> 01:45:23,840
不要太專注在力道上
呼吸也要搭配
389
01:45:24,140 --> 01:45:25,340
呼吸?好
390
01:45:26,540 --> 01:45:29,240
含進去
391
01:45:34,950 --> 01:45:36,450
好好吸!
392
01:45:44,860 --> 01:45:47,560
換另一邊 認真吸
393
01:46:41,010 --> 01:46:42,810
好
394
01:46:42,810 --> 01:46:45,520
配合呼吸 好好地含著
395
01:46:46,420 --> 01:46:49,120
動作確實
396
01:46:49,420 --> 01:46:52,420
屁服靠過來
397
01:46:55,430 --> 01:46:56,930
認真吸喔
398
01:47:00,830 --> 01:47:02,930
放鬆伸展
399
01:47:06,540 --> 01:47:08,340
一起訓練軀幹吧
400
01:47:09,840 --> 01:47:12,540
雙腳起來
401
01:47:12,540 --> 01:47:14,350
對
402
01:47:17,650 --> 01:47:20,050
認真含著
403
01:47:48,880 --> 01:47:50,980
下一個動作
404
01:47:54,290 --> 01:47:57,590
換個姿勢繼續吧
405
01:47:58,490 --> 01:48:00,590
換個方向
406
01:48:03,900 --> 01:48:06,300
蹲下去
407
01:48:42,630 --> 01:48:45,640
手繞過來
408
01:48:57,050 --> 01:48:59,450
好 換吸下面的
409
01:49:00,350 --> 01:49:01,550
含下面的肉棒
410
01:49:08,760 --> 01:49:11,160
認真的做
411
01:49:24,980 --> 01:49:26,480
換含上面的
412
01:49:27,380 --> 01:49:28,580
動作要靈活
413
01:49:43,900 --> 01:49:46,000
再換下面的肉棒
414
01:50:30,740 --> 01:50:34,050
來 再換一下
415
01:50:39,150 --> 01:50:40,650
站起來
416
01:50:42,450 --> 01:50:46,660
體幹的鍛練差不多了
417
01:50:47,560 --> 01:50:50,560
再下一個
418
01:50:54,470 --> 01:50:57,170
腹肌訓練
419
01:50:57,470 --> 01:51:00,170
手握肉棒
420
01:51:04,080 --> 01:51:05,880
兩腳也是
421
01:51:10,680 --> 01:51:12,180
對
422
01:51:13,990 --> 01:51:16,390
可能有點難度
423
01:51:19,690 --> 01:51:23,300
利用腹肌帶動手腳
就是這樣
424
01:51:30,200 --> 01:51:31,700
很好 再繼續喔
425
01:51:41,010 --> 01:51:42,210
這是第幾下了?
426
01:51:48,520 --> 01:51:50,020
很好
427
01:51:54,530 --> 01:51:56,330
很順手呢
428
01:52:07,140 --> 01:52:08,640
好 先停一下
429
01:52:14,650 --> 01:52:16,150
怎麼啦
430
01:52:17,950 --> 01:52:20,650
還沒結束喔
431
01:52:27,260 --> 01:52:30,260
這邊還需要再訓練一下
432
01:52:47,080 --> 01:52:51,580
訓練到目前為主
有覺得身體有變化嗎
433
01:52:51,580 --> 01:52:55,490
有變化
有嗎 我來檢查看看
434
01:52:57,590 --> 01:52:58,790
嗯 有進步
435
01:53:24,020 --> 01:53:26,120
有變比較好喔
436
01:53:37,830 --> 01:53:41,430
濕得很厲害呢
437
01:53:46,540 --> 01:53:49,840
居然濕成這樣呢
438
01:54:39,390 --> 01:54:41,190
腳跨過來
439
01:55:13,930 --> 01:55:16,630
真的很濕呢
440
01:55:34,350 --> 01:55:37,050
朝那邊 含肉棒
441
01:55:45,760 --> 01:55:47,260
認真含著喔
442
01:55:48,760 --> 01:55:51,160
腳再開一點
443
01:56:35,010 --> 01:56:36,810
還沒還沒
444
01:56:37,110 --> 01:56:40,110
換另一個動作
445
01:56:41,010 --> 01:56:45,220
大腿肌肉訓練的同時
也訓練嘴部肌肉
446
01:56:47,620 --> 01:56:50,620
再往下一點
447
01:56:51,520 --> 01:56:54,830
含那邊的肉棒
448
01:57:18,550 --> 01:57:20,350
用力
449
01:58:18,310 --> 01:58:22,210
這部分先這樣
450
01:58:25,220 --> 01:58:26,720
抓這個
451
01:58:28,520 --> 01:58:29,720
屁胎翹起來
452
01:58:36,930 --> 01:58:39,030
屁股再翹一點 對
453
01:59:11,160 --> 01:59:12,960
腰還不夠力
454
01:59:12,960 --> 01:59:15,070
用全身的力量
455
01:59:15,070 --> 01:59:16,870
用屁股衝刺
456
02:00:07,320 --> 02:00:09,420
右腳舉起來
457
02:01:41,310 --> 02:01:44,020
想怎麼叫就怎麼叫
458
02:02:05,040 --> 02:02:06,840
別忘了剛才的訓練
459
02:02:08,340 --> 02:02:10,440
這邊
460
02:02:11,040 --> 02:02:14,050
腳跟踮起來
461
02:02:31,760 --> 02:02:33,570
腹肌也要出力啊
462
02:03:04,500 --> 02:03:06,300
來 再試試看
463
02:03:06,300 --> 02:03:07,500
對
464
02:03:11,700 --> 02:03:14,110
再來一下 很好
465
02:03:36,630 --> 02:03:38,730
這不就鍛練到核心肌肉了嗎
466
02:03:41,730 --> 02:03:43,540
下一個動作 靠過來
467
02:03:46,840 --> 02:03:48,940
往後躺 手撐著
468
02:03:48,940 --> 02:03:51,040
對
469
02:03:53,750 --> 02:03:55,250
撐好喔
470
02:04:00,950 --> 02:04:02,450
要撐好
471
02:04:16,270 --> 02:04:17,770
要去了
472
02:04:30,680 --> 02:04:31,880
怎麼
473
02:04:34,890 --> 02:04:37,590
還沒結束喔
474
02:04:43,600 --> 02:04:46,000
還有一堆需要鍛練的喔
475
02:04:50,540 --> 02:04:52,640
要繼續了喔
476
02:04:55,340 --> 02:04:57,140
看到眼前的是甚麼了嗎
477
02:04:59,240 --> 02:05:04,050
要坐上去嗎
對 上去鍛練大腿
478
02:05:04,950 --> 02:05:07,350
是很重要的訓練喔
479
02:05:08,250 --> 02:05:12,460
試試看吧 坐上去
480
02:05:14,260 --> 02:05:18,760
站上去 手往上舉
481
02:05:20,570 --> 02:05:22,070
再往上
482
02:05:23,270 --> 02:05:26,570
蹲下去的同時要對準喔
483
02:05:53,000 --> 02:05:54,800
這項比較吃力
484
02:05:55,700 --> 02:05:57,800
會熱嗎
很熱
485
02:05:59,300 --> 02:06:02,010
那再一下下
486
02:06:02,310 --> 02:06:03,810
再努力一下
487
02:06:07,410 --> 02:06:08,010
好
488
02:06:09,510 --> 02:06:11,020
很吃力吧
489
02:06:12,520 --> 02:06:14,020
特別通融一下 三下就好
490
02:06:37,740 --> 02:06:39,540
對得很準阿
491
02:06:41,650 --> 02:06:43,750
再深入一點
492
02:06:51,860 --> 02:06:53,960
很好 完成了
493
02:06:54,860 --> 02:06:57,560
到目前還可以吧
494
02:06:58,160 --> 02:07:00,570
還沒完 要再繼續了喔
495
02:07:21,590 --> 02:07:24,890
跟之前的訓練一下
力量要用對地方
496
02:07:43,510 --> 02:07:45,010
腰要動喔
497
02:08:52,280 --> 02:08:54,980
屁股完全沒使到力阿
498
02:08:54,980 --> 02:08:56,780
屁股嗎
499
02:08:57,380 --> 02:08:59,480
認真做啊
500
02:09:10,900 --> 02:09:12,700
體能太差了
501
02:09:17,800 --> 02:09:19,300
有用過吧這個
502
02:09:26,510 --> 02:09:28,010
屁股往後
503
02:09:41,530 --> 02:09:45,130
雙手抓好
大腿和臀部要記得使力
504
02:09:56,540 --> 02:09:57,740
怎麼了
505
02:09:58,340 --> 02:09:59,540
想再進去一點
506
02:10:00,450 --> 02:10:03,150
這樣慢慢來啊
507
02:10:14,860 --> 02:10:16,660
再一次吧
508
02:10:16,660 --> 02:10:18,460
再繼續喔
509
02:10:25,970 --> 02:10:29,270
還不知道怎麼出力嗎
還不知道..
510
02:10:29,270 --> 02:10:32,880
我再做一次喔
511
02:10:43,990 --> 02:10:47,290
真拿你沒辦法 往前一點
512
02:10:55,700 --> 02:10:58,700
看我這樣
513
02:11:15,520 --> 02:11:17,020
這樣很有感覺呢
514
02:11:36,240 --> 02:11:37,740
往前
515
02:11:37,740 --> 02:11:39,240
首先
516
02:11:40,150 --> 02:11:41,950
往前傾
517
02:11:54,860 --> 02:11:57,260
是不是更有感覺了呢
518
02:11:58,460 --> 02:12:04,470
雙手抱著助教 雙腳懸空
519
02:12:41,410 --> 02:12:42,610
放鬆
520
02:14:04,590 --> 02:14:06,090
饋好
521
02:14:09,090 --> 02:14:11,500
身體壓低
522
02:14:15,400 --> 02:14:16,600
好好地做
523
02:15:00,750 --> 02:15:03,150
插進去了 好厲害
524
02:15:03,750 --> 02:15:04,650
好棒
525
02:15:11,260 --> 02:15:13,360
這個姿勢也可以喔
526
02:16:23,630 --> 02:16:26,330
再繼續吧
527
02:16:40,150 --> 02:16:41,950
用你喜歡的節奏做吧
528
02:17:09,570 --> 02:17:11,380
好好展現你的肌肉
529
02:17:18,580 --> 02:17:20,090
背肌也要練阿
530
02:17:37,500 --> 02:17:39,600
背肌有練到了
531
02:17:40,510 --> 02:17:41,710
繼續動
532
02:18:14,440 --> 02:18:17,140
要去了 要去了
533
02:18:20,150 --> 02:18:21,350
再撐一下
534
02:18:39,360 --> 02:18:40,570
好像快了喔
535
02:18:46,570 --> 02:18:49,270
要盡量撐久一點
28959
