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1
00:00:17,017 --> 00:00:26,592
（SOD七海蒂娜主演）
2
00:00:36,803 --> 00:00:44,476
（三围胸围加腰围56）
（臀围85）
3
00:01:15,608 --> 00:01:19,211
喫 早
4
00:01:19,479 --> 00:01:24,016
（0i我速演摄影内容）
5
00:01:24,117 --> 00:01:31,023
西欠是要:做肌肉体操
6
00:01:35,662 --> 00:01:41,366
（七海今美肌肉情況如何叫銜險？ 今天吗
、__
7
00:01:41,468 --> 00:01:44,503
和平时一样的
8
00:01:44,604 --> 00:01:47,306
感觉不错的
9
00:01:47,307 --> 00:01:47,739
弋展芝忙力'、一番宫信0）击3埸所^占上7：方力、？
10
00:01:47,740 --> 00:01:52,811
北海籲蓿腕I宛娥莲涔守资 怎幺磽呢背后吧
11
00:01:52,912 --> 00:01:56,515
最有自信吧
12
00:01:56,616 --> 00:02:03,722
魯欄除、右虬臉卜（平时做训绿鸣海力《演窮尊》？ 每天都6-7点去健身
13
00:02:03,723 --> 00:02:04,723
警辑11、我卜L 一二二〃合行？乙U来守介？
14
00:02:05,325 --> 00:02:12,231
是啊全身都做的背后和屁股 是专门做的
15
00:02:13,500 --> 00:02:18,737
背后和屁股有点小想变大
16
00:02:19,038 --> 00:02:23,809
所以我开始锻炼了
17
00:02:25,011 --> 00:02:26,512
感前你参加健美比赛了噺
18
00:02:26,513 --> 00:02:30,782
置u、筋肉美^號力。二〒入卜仁愷埸之九日N 1工亜厶？ （之前你参加健美比赛班明
19
00:02:30,783 --> 00:02:31,350
天日、筋肉美乞馥3 口二〒入卜仁耳埸之九左个3厶？
20
00:02:31,584 --> 00:02:37,489
是的感觉不错也有模特
21
00:02:37,657 --> 00:02:40,425
自信的背后
22
00:02:40,527 --> 00:02:43,529
让我优胜了
23
00:02:43,596 --> 00:02:47,599
还有屁股的部分
24
00:02:47,901 --> 00:02:54,406
还有臀部的魅力地方
25
00:02:54,507 --> 00:03:01,513
我西想继续提賓 也提高了太好了
26
00:03:03,416 --> 00:03:09,254
（专属动作有吗） 比赛后的有的
27
00:03:09,255 --> 00:03:12,024
中 '朿一 /＜然， 加I丿杀方弁？
这样的
28
00:03:12,125 --> 00:03:15,127
29
00:03:16,362 --> 00:03:21,300
普通这样做的话没什么效果
30
00:03:21,401 --> 00:03:27,506
簸樣群做，可以看到线条
31
00:03:27,607 --> 00:03:30,776
这样线条
32
00:03:31,144 --> 00:03:34,780
S貝亠尚 一背背
33
00:03:35,381 --> 00:03:39,918
冕的迷有打拜的
34
00:03:40,019 --> 00:03:44,823
鼓起来的感觉
35
00:03:48,428 --> 00:03:56,201
宼个再做封面危尸须屈领L竊京 高潮I肌肉体操
36
00:03:59,606 --> 00:04:04,309
37
00:04:07,113 --> 00:04:10,816
38
00:04:10,917 --> 00:04:18,624
练肌肉痣有道臬但可以的 那瀰舒
X A , 、 宀，/ 、，、，'/
39
00:04:20,193 --> 00:04:22,828
便陇黑囲幽
40
00:04:22,929 --> 00:04:26,164
七;毎7匚__ 这次首金氤歼
41
00:04:26,165 --> 00:04:26,565
42
00:04:26,566 --> 00:04:31,069
①刃
43
00:04:33,339 --> 00:04:39,711
（在胸前交叉手腕）
44
00:04:39,879 --> 00:04:42,914
然后再
45
00:04:42,915 --> 00:04:49,121
46
00:04:49,155 --> 00:04:53,692
要慢速一些
47
00:04:53,826 --> 00:04:57,396
慢jiWl落
48
00:04:57,530 --> 00:05:00,999
糠起来
49
00:05:01,100 --> 00:05:04,603
（•阳大朋储的更低一止匕）
50
00:05:04,704 --> 00:05:08,307
51
00:05:11,778 --> 00:05:15,514
下吃时屁股后毡
52
00:05:15,615 --> 00:05:24,089
53
00:05:41,107 --> 00:05:46,511
好然扃腐面继续
54
00:05:46,612 --> 00:05:51,917
后面看县汶咛的
55
00:05:52,018 --> 00:05:59,591
屁股翘起菊尔后收回
56
00:06:08,401 --> 00:06:14,673
就那么做面次吧
57
00:06:15,341 --> 00:06:17,042
58
00:06:17,510 --> 00:06:22,714
困难也要忍住
59
00:06:22,815 --> 00:06:30,322
逓疗自己的身沐帀武后一次
60
00:06:30,323 --> 00:06:31,923
61
00:06:31,924 --> 00:06:35,327
好结荣
62
00:06:35,428 --> 00:06:37,629
辛竹
63
00:06:37,630 --> 00:06:39,131
64
00:06:45,104 --> 00:06:50,409
65
00:06:51,310 --> 00:06:56,314
为予效果继续练河吧
66
00:07:32,618 --> 00:07:35,220
感觉大腿的轨迹
67
00:07:35,721 --> 00:07:38,023
上下运动
68
00:07:48,701 --> 00:07:53,104
感受大腿的收缩
69
00:07:55,908 --> 00:07:58,009
慢慢进行
70
00:08:18,231 --> 00:08:22,100
那么开始用力点了
71
00:08:31,010 --> 00:08:31,676
72
00:08:32,445 --> 00:08:34,479
73
00:08:54,734 --> 00:08:55,033
74
00:09:00,439 --> 00:09:04,276
感受大腿的轨迹然后继续吧
75
00:09:30,603 --> 00:09:31,102
76
00:09:31,103 --> 00:09:33,405
好好锻炼吧
77
00:09:33,406 --> 00:09:41,746
78
00:10:05,071 --> 00:10:05,403
79
00:10:12,912 --> 00:10:17,716
难受也要忍耐
80
00:10:31,297 --> 00:10:35,066
81
00:10:42,308 --> 00:10:56,621
82
00:10:56,622 --> 00:11:03,228
感受到肌肉了吗继续做吧
83
00:11:21,213 --> 00:11:44,736
84
00:12:09,128 --> 00:12:13,231
有效果了吧
85
00:12:13,332 --> 00:12:19,037
怎么样呢
道具也可以锻炼
86
00:12:19,705 --> 00:12:25,443
肌肉不会背叛人 下面冲刺30秒
87
00:12:33,686 --> 00:12:48,199
88
00:13:03,749 --> 00:13:15,260
89
00:13:16,929 --> 00:13:24,202
（请休息一分钟）
90
00:13:28,841 --> 00:13:35,413
（肌场指导七海蒂娜广 高潮靛两锻炼今天也
91
00:13:35,514 --> 00:13:40,418
提嶺体能力6巴
92
00:13:40,519 --> 00:13:42,320
（2俯卧撑）
93
00:13:42,321 --> 00:13:45,523
94
00:13:45,524 --> 00:13:52,330
（女优七海蒂娜学徒村云刚） （男优黑田将稔，）
95
00:13:53,165 --> 00:14:00,805
不舒服的人可以膝盖贵和
96
00:14:01,507 --> 00:14:06,811
那么开始吧开始了
97
00:14:06,912 --> 00:14:08,613
好
98
00:14:08,714 --> 00:14:15,920
落
風籲係
99
00:14:16,021 --> 00:14:19,524
100
00:14:19,625 --> 00:14:25,029
扌也-己河己也;!力\ 乙丰_ i-
®an»a "
101
00:14:30,302 --> 00:14:35,006
胸部的肌肉感受着
102
00:14:35,107 --> 00:14:37,709
然后继续吧
103
00:14:39,712 --> 00:14:45,016
还有3次加油吧
104
00:14:48,721 --> 00:14:54,125
2还有一次
105
00:14:54,226 --> 00:14:59,831
3好结束了
106
00:14:59,932 --> 00:15:05,703
放松自己肌肉伸展吧
107
00:15:05,804 --> 00:15:07,605
• 、J"― .
辛苦了
108
00:15:07,606 --> 00:15:08,039
109
00:15:14,213 --> 00:15:17,315
为了效果那么更一步锻炼吧
* W
110
00:15:36,936 --> 00:15:37,368
111
00:15:40,940 --> 00:15:42,473
112
00:15:43,676 --> 00:15:44,142
113
00:15:44,610 --> 00:15:45,176
114
00:15:47,646 --> 00:15:48,146
/ ■ .
115
00:15:48,914 --> 00:15:51,115
116
00:15:51,116 --> 00:15:56,921
用上半身感觉然后继续
117
00:15:58,791 --> 00:16:00,425
118
00:16:02,928 --> 00:16:05,229
119
00:16:05,798 --> 00:16:06,130
120
00:16:06,498 --> 00:16:06,831
121
00:16:07,700 --> 00:16:08,533
122
00:16:10,102 --> 00:16:11,903
123
00:16:12,538 --> 00:16:17,809
124
00:16:17,810 --> 00:16:22,447
意识自己的肌肉继续吧
125
00:16:22,448 --> 00:16:28,920
126
00:16:30,522 --> 00:16:31,456
127
00:16:32,858 --> 00:16:35,093
128
00:16:36,862 --> 00:16:38,196
129
00:16:38,864 --> 00:16:40,865
130
00:16:46,305 --> 00:16:50,508
慢慢的上下动起来
131
00:17:05,257 --> 00:17:05,757
132
00:17:06,291 --> 00:17:07,225
慢慢的
133
00:17:08,293 --> 00:17:10,128
动起来了
134
00:17:20,973 --> 00:17:21,272
135
00:17:24,209 --> 00:17:25,410
上
136
00:17:27,813 --> 00:17:30,615
上下
137
00:17:31,450 --> 00:17:31,716
138
00:17:31,717 --> 00:17:34,018
上下
139
00:18:03,115 --> 00:18:06,317
下面用力点了
140
00:18:07,453 --> 00:18:07,752
141
00:18:10,756 --> 00:18:11,823
142
00:18:29,108 --> 00:18:30,408
上下的
143
00:18:31,210 --> 00:18:31,909
上
144
00:18:32,311 --> 00:18:33,111
145
00:18:33,612 --> 00:18:34,612
上
146
00:18:37,716 --> 00:18:40,618
上下
147
00:19:04,109 --> 00:19:07,612
开始更用力了哦 八 一
148
00:20:00,199 --> 00:20:05,269
使用肌肉继续动起来
149
00:20:08,540 --> 00:20:08,873
150
00:20:11,410 --> 00:20:11,709
151
00:20:12,811 --> 00:20:13,377
152
00:20:15,981 --> 00:20:16,280
153
00:20:17,749 --> 00:20:18,349
154
00:20:23,322 --> 00:20:25,756
155
00:20:27,025 --> 00:20:53,351
156
00:21:06,331 --> 00:21:09,600
继续做
157
00:21:47,906 --> 00:21:51,042
侧着身子锻%麻腹肌
158
00:21:52,811 --> 00:21:56,113
159
00:21:56,214 --> 00:22:00,918
意识集中、荏月围到
160
00:22:23,942 --> 00:22:29,513
一边感受肌肉三逐训练
161
00:23:39,551 --> 00:23:39,884
162
00:23:40,352 --> 00:23:40,651
163
00:23:41,319 --> 00:23:41,619
/Q 1
164
00:23:46,024 --> 00:23:51,228
易一边也期
165
00:24:27,332 --> 00:24:27,798
166
00:24:47,919 --> 00:24:48,319
167
00:24:53,124 --> 00:24:53,591
168
00:24:54,526 --> 00:24:57,061
169
00:24:58,296 --> 00:25:06,003
170
00:25:08,340 --> 00:25:09,106
171
00:25:16,548 --> 00:25:18,382
172
00:25:19,050 --> 00:25:19,583
173
00:25:19,951 --> 00:25:20,251
174
00:25:21,953 --> 00:25:22,253
175
00:25:49,781 --> 00:25:50,080
176
00:26:37,128 --> 00:26:37,461
177
00:26:39,931 --> 00:26:42,733
178
00:26:53,178 --> 00:26:53,777
179
00:26:54,179 --> 00:26:54,678
180
00:26:55,580 --> 00:26:56,580
181
00:27:00,819 --> 00:27:06,223
怎么样肌内不会背叛人
182
00:27:06,224 --> 00:27:11,195
183
00:27:12,263 --> 00:27:20,304
184
00:27:24,442 --> 00:27:30,214
185
00:27:30,315 --> 00:27:35,152
今天也锻炼删肉吧
186
00:27:35,153 --> 00:27:35,919
今天也锻炼肌肉吧
187
00:27:35,920 --> 00:27:37,221
188
00:27:37,222 --> 00:27:39,056
③夕万'丿1/7一厶穴万
（3仰卧起坐）
189
00:27:39,057 --> 00:27:39,790
（3仰卧起坐）
190
00:27:39,791 --> 00:27:40,124
191
00:27:40,125 --> 00:27:43,227
（女优七海蒂娜学徒村云刚） （男优黑田将稔）
192
00:27:43,328 --> 00:27:50,401
首先躺下来吧.膝盖竖起
193
00:27:50,502 --> 00:27:54,104
双手抱头
194
00:27:54,205 --> 00:27:59,543
上半身慢慢起来
195
00:28:01,513 --> 00:28:05,115
D體 边抬起）
放下这时候
196
00:28:05,116 --> 00:28:05,416
息衣吐咨盆二上半身衣"二T
197
00:28:05,417 --> 00:28:10,254
息S•吐^^力叫上半身桂F 一才
尽量看到肚脐
198
00:28:10,422 --> 00:28:12,322
是的
199
00:28:14,092 --> 00:28:19,163
200
00:28:23,301 --> 00:28:30,207
确认集中肌肉然后弯曲
201
00:28:37,916 --> 00:28:45,522
那么准备要加遢跖了 开始了预雷一
202
00:28:45,557 --> 00:28:50,527
10 9 8 7
203
00:28:50,595 --> 00:28:51,528
加油65 4 3 2
204
00:28:51,529 --> 00:28:57,901
205
00:28:59,804 --> 00:29:04,508
好辛苦了休息吧
206
00:29:16,054 --> 00:29:16,587
^^42v
207
00:29:16,921 --> 00:29:21,492
208
00:29:23,828 --> 00:29:26,630
卜面继续提升效果嗯
209
00:29:26,631 --> 00:29:27,197
210
00:30:06,805 --> 00:30:09,306
肌肉绷紧
211
00:30:09,607 --> 00:30:12,810
慢慢的做
212
00:30:22,821 --> 00:30:25,222
股子用強
213
00:30:25,723 --> 00:30:26,924
然后
214
00:30:27,926 --> 00:30:33,130
这样子一直吐气扌鱷乗
215
00:30:50,315 --> 00:30:51,715
解
216
00:30:52,116 --> 00:30:56,520
圈起靠看自己肚脐
217
00:30:58,523 --> 00:31:00,524
这样
218
00:31:00,925 --> 00:31:02,726
尽量都看到
219
00:32:38,222 --> 00:32:42,826
接下来换姿势提升效果吧
220
00:33:19,731 --> 00:33:25,002
绷紧肌肉起来
221
00:34:14,085 --> 00:34:14,518
222
00:35:25,022 --> 00:35:32,829
纟学提升效果 感受肌肉的触感
223
00:35:35,900 --> 00:35:39,603
绷紧肌肉动起来吧
224
00:38:19,030 --> 00:38:25,502
休息身体要好好伸展
225
00:38:59,970 --> 00:39:00,503
226
00:39:03,607 --> 00:39:04,607
那么
227
00:39:04,709 --> 00:39:08,211
卜面打开双腿伸展
228
00:41:03,027 --> 00:41:03,326
229
00:41:04,228 --> 00:41:05,895
230
00:41:11,502 --> 00:41:14,204
高潮肌肉体操
231
00:41:19,610 --> 00:41:22,712
七海亍＜ It
（肌肉指导七海蒂娜）
232
00:41:22,813 --> 00:41:26,516
七海币±
介绍新的锻炼法
233
00:41:26,517 --> 00:41:28,318
介绍新的锻炼法
234
00:41:36,527 --> 00:41:41,931
那么开始准备了
235
00:41:54,712 --> 00:42:00,116
这样子捆绑起来
236
00:42:00,217 --> 00:42:01,117
那么开始锻炼了
237
00:42:05,623 --> 00:42:09,592
12
238
00:42:12,930 --> 00:42:14,631
3
239
00:42:14,732 --> 00:42:19,969
4
240
00:42:23,807 --> 00:42:29,212
6 7
241
00:42:29,313 --> 00:42:34,617
8 9
242
00:42:36,520 --> 00:42:44,027
10好好放松下面要用道具了
243
00:42:54,505 --> 00:42:55,805
预备开始
244
00:43:10,654 --> 00:43:12,522
245
00:43:12,923 --> 00:43:22,565
246
00:43:29,006 --> 00:43:30,039
247
00:43:31,008 --> 00:43:38,514
248
00:43:39,249 --> 00:43:43,386
发痒也要继续
249
00:43:55,032 --> 00:43:56,232
250
00:44:00,638 --> 00:44:02,472
251
00:44:04,074 --> 00:44:05,041
252
00:44:07,044 --> 00:44:18,154
253
00:44:18,789 --> 00:44:20,523
254
00:44:21,025 --> 00:44:23,926
255
00:44:24,328 --> 00:44:26,929
256
00:44:28,298 --> 00:44:28,931
257
00:44:29,867 --> 00:44:30,933
258
00:44:31,869 --> 00:44:32,935
3;
259
00:44:32,936 --> 00:44:33,870
260
00:44:36,940 --> 00:44:39,409
261
00:44:39,810 --> 00:44:40,143
262
00:44:42,413 --> 00:44:43,012
263
00:44:45,082 --> 00:44:46,416
264
00:44:47,217 --> 00:44:48,084
265
00:44:48,452 --> 00:44:50,420
266
00:44:51,655 --> 00:44:52,622
267
00:44:52,956 --> 00:44:55,892
268
00:44:56,894 --> 00:44:58,394
269
00:44:58,729 --> 00:44:59,028
4电
270
00:44:59,229 --> 00:45:00,196
271
00:45:03,901 --> 00:45:05,001
272
00:45:05,002 --> 00:45:05,468
夕
273
00:45:06,136 --> 00:45:06,569
274
00:45:07,104 --> 00:45:07,837
275
00:45:08,972 --> 00:45:10,707
276
00:45:11,875 --> 00:45:13,109
277
00:45:13,844 --> 00:45:15,244
278
00:45:16,346 --> 00:45:18,114
279
00:45:18,982 --> 00:45:20,216
280
00:45:20,684 --> 00:45:21,718
281
00:45:22,219 --> 00:45:23,820
282
00:45:24,855 --> 00:45:30,426
283
00:45:40,204 --> 00:45:43,206
那么下面直接进行
284
00:45:43,207 --> 00:45:44,340
285
00:46:05,229 --> 00:46:09,499
，预备开始
286
00:46:25,983 --> 00:46:26,783
287
00:46:33,290 --> 00:46:35,024
288
00:46:42,266 --> 00:46:42,799
289
00:46:48,272 --> 00:46:48,871
290
00:46:56,513 --> 00:46:57,747
291
00:47:03,754 --> 00:47:05,755
292
00:47:09,993 --> 00:47:17,200
293
00:47:30,948 --> 00:47:34,717
294
00:47:38,722 --> 00:47:40,189
295
00:47:42,726 --> 00:47:44,193
296
00:47:50,200 --> 00:47:52,201
297
00:48:15,492 --> 00:48:17,159
298
00:48:21,164 --> 00:48:23,165
299
00:48:25,168 --> 00:48:30,640
300
00:48:32,643 --> 00:48:34,644
301
00:48:39,449 --> 00:48:40,650
302
00:48:42,653 --> 00:48:43,753
303
00:48:46,123 --> 00:48:48,024
304
00:48:56,466 --> 00:48:56,799
305
00:48:57,534 --> 00:48:59,402
306
00:48:59,736 --> 00:49:00,870
307
00:49:01,338 --> 00:49:03,606
308
00:49:05,309 --> 00:49:05,608
309
00:49:06,510 --> 00:49:09,011
310
00:49:12,049 --> 00:49:14,083
311
00:49:17,321 --> 00:49:18,287
312
00:49:20,791 --> 00:49:21,090
313
00:49:23,093 --> 00:49:29,098
314
00:49:38,208 --> 00:49:38,541
315
00:49:42,813 --> 00:49:43,179
316
00:49:47,184 --> 00:49:48,617
317
00:49:49,219 --> 00:49:49,585
318
00:49:50,454 --> 00:49:50,786
319
00:49:56,126 --> 00:49:57,760
320
00:49:58,729 --> 00:50:01,864
321
00:50:02,366 --> 00:50:03,099
322
00:50:52,382 --> 00:50:55,451
别使坏啊
323
00:51:18,175 --> 00:51:22,645
卜面换个姿势
324
00:51:31,721 --> 00:51:37,827
（休息一分钟）
325
00:51:43,800 --> 00:51:47,503
F面下半身按摩
326
00:51:50,507 --> 00:51:53,509
开始锻炼下半身
327
00:51:53,510 --> 00:52:01,016
328
00:52:01,017 --> 00:52:01,617
2
329
00:52:14,731 --> 00:52:15,931
继续了
330
00:52:24,708 --> 00:52:25,207
2
331
00:52:29,412 --> 00:52:29,912
3
332
00:52:33,316 --> 00:52:34,216
4
333
00:52:41,024 --> 00:52:45,528
卜面使用道具，按摩
334
00:53:00,710 --> 00:53:04,213
预备
335
00:53:04,314 --> 00:53:07,249
开始
336
00:53:24,100 --> 00:53:28,204
意识集中在道具这里
337
00:53:29,573 --> 00:53:31,907
开始做吧
338
00:56:28,585 --> 00:56:28,917
339
00:57:00,583 --> 00:57:00,983
340
00:57:04,120 --> 00:57:09,425
F面直接對亍
341
00:57:28,411 --> 00:57:31,113
那么直接弄串
342
00:57:33,817 --> 00:57:36,718
预备开始'
343
01:01:24,180 --> 01:01:27,215
那么换个姿势
344
01:01:38,327 --> 01:01:38,660
345
01:01:41,097 --> 01:01:42,130
346
01:02:59,642 --> 01:03:00,609
347
01:03:18,661 --> 01:03:28,837
348
01:03:34,610 --> 01:04:21,857
349
01:04:24,193 --> 01:04:24,793
350
01:04:34,537 --> 01:04:42,010
351
01:04:49,619 --> 01:04:52,520
MW
352
01:06:17,807 --> 01:06:21,109
要射了
353
01:06:23,312 --> 01:06:23,778
354
01:06:25,915 --> 01:06:26,614
V
355
01:06:32,688 --> 01:06:33,088
356
01:06:34,223 --> 01:06:34,689
357
01:06:51,307 --> 01:06:51,706
358
01:07:10,826 --> 01:07:14,963
要射了要身而
359
01:07:38,320 --> 01:07:39,454
360
01:07:45,161 --> 01:07:47,695
肌肉忝会骗人
361
01:07:54,303 --> 01:07:56,504
一志毎 3
（肌肉指専七海蒂娜）
362
01:07:56,605 --> 01:08:00,442
;面讒讀
363
01:08:00,443 --> 01:08:01,209
了面是用自行车练习
364
01:08:08,317 --> 01:08:08,583
365
01:08:12,221 --> 01:08:17,625
刚开始慢速嘔
366
01:08:17,626 --> 01:08:19,527
367
01:08:20,129 --> 01:08:20,528
368
01:08:23,966 --> 01:08:24,499
369
01:08:24,500 --> 01:08:28,503
让身体发侬
370
01:08:41,417 --> 01:08:46,621
好开娟慢慢爾施速
371
01:09:13,516 --> 01:09:13,882
372
01:09:25,127 --> 01:09:31,799
为了提高效果"继续练习
373
01:10:01,864 --> 01:10:02,430
374
01:10:02,431 --> 01:10:06,701
卜面做效:果I熊摩歯训练
375
01:10:06,702 --> 01:10:11,873
376
01:10:26,822 --> 01:10:29,991
F面用道县进行统习
377
01:10:54,016 --> 01:10:54,315
378
01:10:54,950 --> 01:10:55,216
379
01:10:55,217 --> 01:10:55,650
冲y气一
380
01:10:55,718 --> 01:10:55,984
381
01:11:07,830 --> 01:11:13,101
那么继续开始练习了
382
01:11:43,098 --> 01:11:46,668
我要慢慢的拜菇守
. 7
383
01:11:46,669 --> 01:12:14,429
384
01:12:45,527 --> 01:12:53,000
那么习惯品的咼提高速度吧
385
01:14:05,207 --> 01:14:08,009
;多锻,炼腿部肌肉吧
386
01:14:17,453 --> 01:14:17,952
387
01:14:18,487 --> 01:14:18,820
388
01:14:20,989 --> 01:14:21,589
/小；'
389
01:14:21,590 --> 01:14:21,923
390
01:14:23,358 --> 01:14:23,858
391
01:14:25,861 --> 01:14:26,160
392
01:14:26,428 --> 01:14:26,794
.
393
01:14:28,697 --> 01:14:33,301
身体发热后盘高速度吧
394
01:16:07,529 --> 01:16:09,964
F面提高速度了
395
01:16:14,403 --> 01:16:20,207
不可以松懈的
396
01:18:04,079 --> 01:18:09,550
F面最后进行放松运动
397
01:18:39,314 --> 01:18:46,220
游面进行最后的放松环节
398
01:19:12,314 --> 01:19:16,784
那么提高速度子
399
01:20:26,922 --> 01:20:30,424
F面是最后的十秒
400
01:20:36,431 --> 01:20:40,401
慢才曼的动起来吧
401
01:20:59,721 --> 01:21:02,456
402
01:21:02,457 --> 01:21:06,760
寻找适合霏踰悯训练
-I
403
01:21:06,761 --> 01:21:07,361
404
01:21:08,630 --> 01:21:11,899
高潮期悯体操
405
01:21:20,809 --> 01:21:23,043
七海宁彳十
（七海蒂娜肌肉指导）
406
01:21:23,044 --> 01:21:23,477
七海f彳±
407
01:21:23,478 --> 01:21:29,450
七海3彳±
F面是腹部的练习
408
01:21:29,451 --> 01:21:29,917
七海宁彳十
409
01:21:29,918 --> 01:21:33,020
伸展运动开始吧
410
01:21:33,321 --> 01:21:39,026
（德式伸展运动l）
411
01:21:39,060 --> 01:21:40,027
yV-入卜于
好好伸展背后吧
412
01:21:40,028 --> 01:21:44,832
好好伸展背后吧
413
01:22:03,118 --> 01:22:10,324
F面背后伸展后侧面伸展
414
01:22:15,830 --> 01:22:23,304
训练后的伸展很重要
•、
415
01:22:23,772 --> 01:22:24,138
416
01:22:27,008 --> 01:22:29,176
417
01:22:30,211 --> 01:22:32,813
侧面伸展
418
01:22:51,566 --> 01:22:53,300
419
01:22:55,003 --> 01:22:58,072
正面深呼吸
420
01:23:10,051 --> 01:23:17,124
好那么伸展运动好了 ♦ »
421
01:23:19,160 --> 01:23:22,629
这迦请幽
422
01:23:36,878 --> 01:23:37,211
423
01:23:45,920 --> 01:23:48,989
那么摩擦训练开始了
424
01:23:51,860 --> 01:23:52,192
425
01:23:57,265 --> 01:23:58,599
426
01:24:05,106 --> 01:24:05,406
427
01:24:05,874 --> 01:24:06,206
428
01:24:06,674 --> 01:24:07,007
429
01:24:09,310 --> 01:24:13,914
准备好了开始进行吧
430
01:24:49,617 --> 01:24:57,224
好好发力开始训练吧
431
01:25:28,123 --> 01:25:32,526
要用力慢慢的往前
432
01:25:39,067 --> 01:25:40,901
再来一次
433
01:25:49,611 --> 01:25:52,880
用力慢慢的做
434
01:27:24,606 --> 01:27:29,009
腹部力气绷紧"做吧
435
01:27:43,324 --> 01:27:43,624
436
01:27:47,729 --> 01:27:50,831
F面换下一个姿势
437
01:28:10,018 --> 01:28:14,321
那么用力插入了哦
438
01:28:30,938 --> 01:28:35,409
意识集中在肌肉动起来
439
01:29:03,504 --> 01:29:06,206
慢慢的进行吧
440
01:29:16,417 --> 01:29:19,319
慢慢的动起来了
441
01:29:42,510 --> 01:29:45,412
意,识集中在:插入的地方
442
01:30:38,366 --> 01:30:41,301
卜面继续训练吧
443
01:30:41,302 --> 01:30:42,369
444
01:30:43,704 --> 01:30:47,641
开始训练了
445
01:31:38,226 --> 01:31:41,428
好好放松下吧
446
01:32:02,750 --> 01:32:03,550
447
01:32:04,752 --> 01:32:05,218
448
01:32:08,422 --> 01:32:08,922
449
01:32:11,192 --> 01:32:11,458
450
01:32:12,059 --> 01:32:12,359
451
01:32:15,229 --> 01:32:15,529
452
01:32:16,230 --> 01:32:16,530
453
01:32:19,700 --> 01:32:20,700
454
01:32:21,903 --> 01:32:22,235
455
01:32:23,804 --> 01:32:24,104
456
01:32:24,505 --> 01:32:25,438
457
01:32:25,907 --> 01:32:26,206
458
01:32:33,514 --> 01:32:34,114
459
01:32:55,236 --> 01:32:55,569
460
01:32:59,974 --> 01:33:00,273
461
01:33:04,345 --> 01:33:04,945
462
01:33:07,682 --> 01:33:08,048
463
01:33:09,116 --> 01:33:09,716
464
01:33:14,088 --> 01:33:16,022
465
01:33:16,457 --> 01:33:18,024
466
01:33:19,193 --> 01:33:20,527
467
01:33:21,395 --> 01:33:21,828
468
01:33:22,897 --> 01:33:24,764
469
01:33:29,904 --> 01:33:30,236
470
01:33:47,922 --> 01:33:48,655
471
01:33:49,890 --> 01:33:50,490
472
01:33:50,925 --> 01:33:51,658
473
01:33:52,426 --> 01:33:52,892
474
01:33:53,694 --> 01:33:53,994
475
01:33:54,362 --> 01:33:54,794
476
01:33:56,163 --> 01:33:56,830
477
01:33:58,232 --> 01:33:58,531
478
01:33:58,866 --> 01:33:59,199
479
01:34:00,167 --> 01:34:00,533
480
01:34:00,901 --> 01:34:01,735
481
01:34:02,903 --> 01:34:03,303
482
01:34:31,465 --> 01:34:31,865
483
01:35:18,446 --> 01:35:18,878
484
01:35:21,749 --> 01:35:24,984
F面换个方式吧
485
01:36:28,516 --> 01:36:31,017
好好的动起来
486
01:36:31,085 --> 01:36:31,384
487
01:37:54,935 --> 01:37:55,268
488
01:38:28,602 --> 01:38:31,871
F面继续可
489
01:39:34,034 --> 01:39:34,467
490
01:39:35,102 --> 01:39:35,902
491
01:39:39,073 --> 01:39:39,339
492
01:39:55,823 --> 01:40:00,093
刺激的运动锻炼肌肉
493
01:41:31,518 --> 01:41:32,351
494
01:41:33,387 --> 01:41:33,753
495
01:41:36,323 --> 01:41:37,957
496
01:41:40,928 --> 01:41:41,294
497
01:41:41,728 --> 01:41:42,495
498
01:41:42,863 --> 01:41:43,963
499
01:41:44,498 --> 01:41:45,398
500
01:41:48,001 --> 01:41:48,301
501
01:41:50,804 --> 01:41:51,270
502
01:41:59,179 --> 01:42:00,146
503
01:42:01,615 --> 01:42:01,914
504
01:42:03,951 --> 01:42:04,317
505
01:42:06,553 --> 01:42:07,120
506
01:42:08,455 --> 01:42:08,988
507
01:42:10,424 --> 01:42:11,691
508
01:42:12,226 --> 01:42:12,525
509
01:42:24,938 --> 01:42:25,771
o
510
01:42:25,839 --> 01:42:26,405
511
01:42:28,375 --> 01:42:28,941
512
01:42:30,511 --> 01:42:30,810
9
513
01:42:32,479 --> 01:42:32,912
9
514
01:42:33,113 --> 01:42:33,746
・
515
01:42:33,747 --> 01:42:34,647
9
516
01:42:34,648 --> 01:42:36,048
・
517
01:45:03,230 --> 01:45:03,896
518
01:45:08,435 --> 01:45:08,834
519
01:45:09,336 --> 01:45:10,403
520
01:45:15,375 --> 01:45:16,375
521
01:46:25,512 --> 01:46:26,879
522
01:46:27,347 --> 01:46:29,248
523
01:46:30,684 --> 01:46:31,083
524
01:46:32,719 --> 01:46:38,424
525
01:46:38,792 --> 01:46:39,825
526
01:46:40,193 --> 01:46:41,494
527
01:46:42,863 --> 01:46:44,263
528
01:46:44,698 --> 01:46:45,131
529
01:46:45,599 --> 01:46:56,041
530
01:46:56,476 --> 01:46:56,776
531
01:50:27,020 --> 01:50:27,586
532
01:50:28,321 --> 01:50:28,587
533
01:50:32,359 --> 01:50:32,691
534
01:50:33,293 --> 01:50:33,592
535
01:50:35,161 --> 01:50:35,594
536
01:50:35,962 --> 01:50:36,528
537
01:50:58,818 --> 01:50:59,151
538
01:51:08,428 --> 01:51:08,727
539
01:51:11,865 --> 01:51:12,398
540
01:52:19,332 --> 01:52:21,600
这样可以吧
541
01:52:47,527 --> 01:52:50,829
还有更好的训练法
542
01:54:12,011 --> 01:54:14,913
要射了
543
01:54:45,979 --> 01:54:49,514
最后放松一下身d犍
544
01:57:08,221 --> 01:57:09,921
肌肉不会背叛人
29065
