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Heart-Pounding! Maken-Hime!
Secret Training
Three
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How lovely. To think you would train so early in the morning.
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I heard that you were trained by Haruko and Inaho, too.
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I heard that their training was tough for you.
5
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If that's the case, I'll personally give you some light training today.
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Be grateful.
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Not only are squats hard, they can easily be tough on your hips.
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So!
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This exercise is called a front lunge.
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It mainly strengthens your thighs and buttocks.
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Drop down until your back thigh is perpendicular to the floor.
12
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It's also important to keep your back straight.
13
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Three sets of around twenty repetitions sound about right.
14
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If you're only doing twenty repetitions,
15
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pausing at the lower position would be good, too.
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I'm only doing my right leg this time,
17
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but you obviously need to do your left leg as well.
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Alternating each time is another possibility.
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If you can do thirty repetitions easily,
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you can switch to squats or carry weights to increase your results.
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What? Even this is too hard?
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Fool.
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Did you think I wouldn't notice your gaze at my crotch?
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Looks like you're overflowing with energy,
25
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so we'll increase the difficulty of the sit-ups.
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I won't allow you to slack off.
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Commoners call this exercise leg raises.
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From this position you drop your legs close to the ground.
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If you lack confidence in your strength,
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you don't have to drop as low to the ground.
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However, reap only small results if you don't drop fairly low.
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Understand?
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Confirm that you are using the lower part of your abdomen.
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And make sure not to swing your legs up and down.
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Make sure to move your legs with your muscles, purposefully.
36
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If the number of repetitions you can do increase,
37
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lowering your leg further will increase the challenge.
38
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I look cute dressed this way?!
39
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Idiot!
40
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I-I don't dislike these clothes...
41
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Hey! Where are you looking!
42
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You! Are you serious about training?!
43
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I'll only forgive you this once.
44
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This next exercise is a little different from all the others.
45
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This is called the arm and leg cross raise.
46
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It looks easy, but this is difficult unless you have good balance.
47
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Take care that your stomach doesn't sag and maintain proper posture.
48
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Not only are your abdominals and back working,
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many other muscle groups are necessary for balance.
50
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It's a perfect training exercise for honing your body senses and movement.
51
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Honing your body is full of good benefits
52
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like helping with everyday activities, improving posture,
53
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and even helping with back pain.
54
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About ten repetitions on each side for this one.
55
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Three sets of twenty sound about right.
56
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But, why are men always so sneaky?
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If you're going to look, you should do it boldly...
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I'm not saying that it's okay to look right now!
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That's enough! Pass me your clothes!
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Don't think you can see my underwear that easily anymore!
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Next on the menu are knee push-ups.
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Other than using your knees instead of feet,
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it's no different from regular push-ups.
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If thirty normal push-ups are difficult for you,
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you should start with three sets of thirty knee push-ups.
66
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By the way, if you open your stance it's a good exercise for your chest, too.
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Give it a try sometime if you feel like it.
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If your knees hurt, use a mat or a towel.
69
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And make sure to lower your hip with the rest of your body.
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If you let your hip rise or sag, it may not only be ineffective,
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but hurt your back as well.
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Y-You're even looking at my breasts now...
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Well, sorry for being so flat!
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Lastly, since we used gluteal muscles that we don't normally use,
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we'll stretch those out!
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Take ten seconds to fully feel your buttocks stretch.
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It's tough if you get sore butt muscles.
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You should stretch it properly while you still have the chance.
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All right. Other side.
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One, two, three, four, five, six, seven, eight, nine, ten.
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The other side again
82
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One, two, three, four, five, six...
83
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How is it? Think you can continue this level of training?
84
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You won't stay consistent if you train with exercises that are too difficult.
85
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You have to train with exercises that match you.
86
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Come to me, if you're struggling again.
87
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Looks like I built up a small sweat.
88
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Well, I'm not a type that fights with physical strength to begin with...
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But, I haven't missed a single day of chest and bust training...
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I've read before that massaging them also makes them bigger...
91
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W-What are you looking at?!7702
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