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1
00:00:17,250 --> 00:00:26,793
（SOD七海蒂娜主演）
2
00:00:37,070 --> 00:00:44,778
（三围 胸围86腰围56臀围85）
3
00:01:15,608 --> 00:01:19,279
（早）\N早
4
00:01:19,646 --> 00:01:24,050
（告诉我这次摄影内容）
5
00:01:24,417 --> 00:01:31,024
这次是要做肌肉体操
6
00:01:35,795 --> 00:01:41,668
（七海今天肌肉情况如何）\N今天吗
7
00:01:41,668 --> 00:01:44,604
和平时一样的
8
00:01:44,604 --> 00:01:47,540
感觉不错的
9
00:01:47,907 --> 00:01:53,046
（七海最自信的部位是哪裡）\N怎麽说呢 背后吧
10
00:01:53,046 --> 00:01:56,716
最有自信吧
11
00:01:56,716 --> 00:02:03,690
（平时做训练吗）\N每天都6-7点去健身
12
00:02:05,525 --> 00:02:12,499
是啊全身都做的 背后和屁股是专门做的
13
00:02:13,600 --> 00:02:18,738
背后和屁般有点小 想变大
14
00:02:19,105 --> 00:02:23,877
所以我开始 锻炼了
15
00:02:24,978 --> 00:02:30,850
（之前你参加健美比赛了吧）
16
00:02:31,584 --> 00:02:37,824
是的感觉不错 也有模特
17
00:02:37,824 --> 00:02:40,393
自信的背后
18
00:02:40,760 --> 00:02:43,696
让我优胜了
19
00:02:43,696 --> 00:02:47,734
还有屁股的部分
20
00:02:47,734 --> 00:02:54,707
还有臀部的魅力地方
21
00:02:54,707 --> 00:03:01,681
我也想继续提高\N也提高了 太好了
22
00:03:03,516 --> 00:03:09,389
（专属动作有吗）\N比赛后的有的
23
00:03:09,389 --> 00:03:12,325
这样的
24
00:03:12,325 --> 00:03:15,261
这样子
25
00:03:16,362 --> 00:03:21,501
普通这样做的话 没什麽效果
26
00:03:21,501 --> 00:03:27,740
要这样子做可以看到线条
27
00:03:27,740 --> 00:03:31,044
这样线条
28
00:03:31,411 --> 00:03:35,081
〔背部肌肉放鬆）\N（背部肌肉发力）
29
00:03:35,448 --> 00:03:40,220
是的 还有打开的
30
00:03:40,220 --> 00:03:44,991
鼓起来的感觉
31
00:03:48,661 --> 00:03:56,369
（这个当做封面吧）\N 高潮 肌肉体操
32
00:03:59,672 --> 00:04:04,444
（高潮肌肉体操）\N（七海蒂娜主演）
33
00:04:07,380 --> 00:04:11,050
（肌肉指导七海蒂娜）\N （高潮肌肉体操）
34
00:04:11,050 --> 00:04:18,758
练肌肉 没有道具也可以的\N那麽开始了
35
00:04:20,226 --> 00:04:22,795
（男优黑田将稔 学徒村云刚 女优七海蒂娜）
36
00:04:23,162 --> 00:04:26,466
这次首先腿张开
37
00:04:26,833 --> 00:04:31,237
（双肩下垂下蹲）
38
00:04:33,439 --> 00:04:40,046
（在胸前交叉手腕）
39
00:04:40,046 --> 00:04:42,982
然后下蹲
40
00:04:42,982 --> 00:04:49,222
（前宿前姿势下腰）\N然后起来 这时候
41
00:04:49,222 --> 00:04:53,993
要慢速一些
42
00:04:53,993 --> 00:04:57,664
慢慢的下落
43
00:04:57,664 --> 00:05:01,334
然后起来
44
00:05:01,334 --> 00:05:04,637
（把大腿蹲的更低一些）
45
00:05:05,004 --> 00:05:08,308
慢慢就可以了
46
00:05:11,978 --> 00:05:15,648
下蹲时 屁股后翘
47
00:05:15,648 --> 00:05:21,154
感受大腿的轨迹 然后进行
48
00:05:41,341 --> 00:05:46,846
好然后 后面继续
49
00:05:46,846 --> 00:05:51,984
后面看是这样的
50
00:05:51,984 --> 00:05:59,692
屁股翘起来 然后收回
51
00:06:08,501 --> 00:06:14,741
就是这个感觉 那麽做3次吧
52
00:06:15,475 --> 00:06:17,310
开始了
53
00:06:17,677 --> 00:06:22,815
困难也要忍住
54
00:06:22,815 --> 00:06:30,523
锻炼自己的身体吧 最后一次
55
00:06:31,991 --> 00:06:35,294
好结束
56
00:06:35,661 --> 00:06:37,864
辛苦了
57
00:06:51,444 --> 00:06:56,582
为了效果 继续练习吧
58
00:07:32,919 --> 00:07:35,488
感觉大腿的轨迹
59
00:07:35,855 --> 00:07:38,057
上下运动
60
00:07:48,701 --> 00:07:53,105
感受大腿的收缩
61
00:07:56,042 --> 00:07:58,244
慢慢进行
62
00:08:18,431 --> 00:08:22,101
那麽开始用力点了
63
00:09:00,640 --> 00:09:04,310
感受大腿的轨迹 然后继续吧
64
00:09:31,103 --> 00:09:33,673
好好锻炼吧
65
00:10:12,945 --> 00:10:17,717
难受也要忍耐
66
00:10:56,622 --> 00:11:03,229
感受到肌肉了吗 继续做吧
67
00:12:09,295 --> 00:12:13,332
有效果了吧
68
00:12:13,332 --> 00:12:19,205
怎麽样呢\N 没有道具也可以锻炼
69
00:12:19,939 --> 00:12:25,444
肌肉不会背叛人\N 下面衝刺30秒
70
00:13:17,196 --> 00:13:24,537
（请休息一分钟）
71
00:13:28,941 --> 00:13:35,548
（肌肉指导七海蒂娜）\N 高潮肌肉锻炼 今天也
72
00:13:35,548 --> 00:13:40,686
提高身体能力吧\N 今天是俯卧撑
73
00:13:40,686 --> 00:13:42,521
（2俯卧撑）
74
00:13:45,825 --> 00:13:52,431
（女优七海蒂娜学徒村云刚）\N（男优黑田将稔）
75
00:13:53,165 --> 00:14:00,873
这个姿势\N不舒服的人可以膝盖贵和
76
00:14:01,607 --> 00:14:07,112
那麽开始吧 开始了
77
00:14:07,112 --> 00:14:08,948
好
78
00:14:08,948 --> 00:14:15,921
落 起 这时候
79
00:14:16,288 --> 00:14:19,592
尽量靠近地面
80
00:14:19,592 --> 00:14:25,097
（胸部要触碰地面）
81
00:14:30,603 --> 00:14:35,007
胸部的肌肉 感受著
82
00:14:35,374 --> 00:14:37,943
然后继续吧
83
00:14:39,778 --> 00:14:45,284
还有3次 加油吧
84
00:14:45,284 --> 00:14:48,587
1
85
00:14:48,954 --> 00:14:54,093
2 还有一次
86
00:14:54,460 --> 00:14:59,965
3 好结束了
87
00:14:59,965 --> 00:15:05,838
放鬆自己肌肉 伸展吧
88
00:15:05,838 --> 00:15:07,673
辛苦了
89
00:15:14,280 --> 00:15:17,583
为了效果 那麽更一步锻炼吧
90
00:15:51,350 --> 00:15:57,222
用上半身感觉然后继续
91
00:16:18,143 --> 00:16:22,548
意识自己的肌肉 继续吧
92
00:16:46,405 --> 00:16:50,809
慢慢的 上下动起来
93
00:17:06,592 --> 00:17:07,626
慢慢的
94
00:17:08,427 --> 00:17:10,262
动起来了
95
00:17:24,209 --> 00:17:25,677
上
96
00:17:26,045 --> 00:17:27,513
下
97
00:17:27,880 --> 00:17:30,816
上 下
98
00:17:31,917 --> 00:17:34,119
上 下
99
00:18:03,115 --> 00:18:06,418
下面用力点了
100
00:18:29,174 --> 00:18:30,642
上下的
101
00:18:31,376 --> 00:18:32,111
上
102
00:18:32,478 --> 00:18:33,212
下
103
00:18:33,946 --> 00:18:34,680
上
104
00:18:35,414 --> 00:18:36,515
下
105
00:18:37,983 --> 00:18:40,919
上下
106
00:19:04,409 --> 00:19:07,713
开始更用力了哦
107
00:20:00,199 --> 00:20:05,337
使用肌肉 继续动起来
108
00:21:06,632 --> 00:21:09,568
感受全身继续做
109
00:21:48,106 --> 00:21:51,043
侧著身子锻炼腹肌
110
00:21:52,878 --> 00:21:56,181
锻炼的时候
111
00:21:56,548 --> 00:22:00,952
意识集申在肌肉
112
00:22:24,076 --> 00:22:29,581
—边感受肌肉一边训练
113
00:23:46,291 --> 00:23:51,430
另一边也进行
114
00:27:00,819 --> 00:27:06,324
怎麽样 肌肉不会背叛人
115
00:27:13,298 --> 00:27:20,639
（请休息一分钟）
116
00:27:24,676 --> 00:27:30,548
（肌肉指导七海蒂娜）\N肌肉锻炼是有意义的
117
00:27:30,548 --> 00:27:36,054
今天也锻炼肌肉吧
118
00:27:37,522 --> 00:27:40,091
（3仰卧起坐）
119
00:27:40,458 --> 00:27:43,395
（女优七海蒂娜学徒村云刚）\N（男优黑田将稔）
120
00:27:43,395 --> 00:27:50,735
首先躺下来吧 膝盖竖起
121
00:27:50,735 --> 00:27:54,406
双手抱头
122
00:27:54,406 --> 00:27:59,544
上半身慢慢起来
123
00:28:01,746 --> 00:28:05,417
（—边吐气一边拾起）\N 放下 这时候
124
00:28:05,417 --> 00:28:10,555
尽量看到肚脐
125
00:28:10,555 --> 00:28:12,390
是的
126
00:28:14,225 --> 00:28:19,364
（背部捲起看肚脐）\N 抬起来的时候吐气
127
00:28:23,401 --> 00:28:30,375
确认集中肌肉 然后弯曲
128
00:28:38,083 --> 00:28:45,790
那麽准备 要加速进行了\N开始了预备
129
00:28:45,790 --> 00:28:50,562
10 9 8 7
130
00:28:50,929 --> 00:28:51,663
加油 6 5 4 3 2
131
00:28:57,902 --> 00:28:59,738
1
132
00:29:00,105 --> 00:29:04,509
好 辛苦了 休息吧
133
00:29:23,962 --> 00:29:26,898
下面继续提升效果吧
134
00:30:06,905 --> 00:30:09,474
肌肉绷紧
135
00:30:09,841 --> 00:30:13,144
慢慢的做
136
00:30:23,054 --> 00:30:25,256
肚子用力
137
00:30:25,990 --> 00:30:27,091
然后
138
00:30:28,193 --> 00:30:33,331
这样子 一边吐气 抬起来
139
00:30:50,582 --> 00:30:52,050
扯子
140
00:30:52,417 --> 00:30:56,821
圈起来 看自己肚脐
141
00:30:58,656 --> 00:31:00,491
这样
142
00:31:01,226 --> 00:31:02,694
尽屋都看到
143
00:32:38,489 --> 00:32:42,894
接下来换姿势 提升效果吧
144
00:33:19,964 --> 00:33:25,103
绷紧肌肉起来
145
00:35:25,123 --> 00:35:32,830
继续提升效果\N感受肌肉的触感
146
00:35:36,134 --> 00:35:39,804
绷紧肌肉动起来吧
147
00:38:19,096 --> 00:38:25,703
休息身体 要好好伸展
148
00:39:03,874 --> 00:39:04,608
那麽
149
00:39:04,975 --> 00:39:08,279
下面打开双腿 伸展
150
00:41:11,602 --> 00:41:14,538
高潮肌肉体操
151
00:41:19,677 --> 00:41:22,980
（肌肉指导七海蒂娜）
152
00:41:22,980 --> 00:41:28,486
介绍新的锻炼法
153
00:41:36,560 --> 00:41:42,066
那麽开始准备了
154
00:41:54,912 --> 00:42:00,417
这样子 捆绑起来
155
00:42:00,417 --> 00:42:01,151
那麽开始锻炼了
156
00:42:05,923 --> 00:42:09,593
1 2
157
00:42:12,897 --> 00:42:14,732
3
158
00:42:14,732 --> 00:42:20,237
4
159
00:42:20,237 --> 00:42:23,908
5
160
00:42:23,908 --> 00:42:29,413
6 7
161
00:42:29,413 --> 00:42:34,919
8 9
162
00:42:36,754 --> 00:42:44,094
10 好好放鬆下面要用道具了
163
00:42:54,738 --> 00:42:55,839
预备开始
164
00:43:39,516 --> 00:43:43,554
发痒也要继续
165
00:45:40,270 --> 00:45:43,207
那麽下面直接进行
166
00:46:05,229 --> 00:46:09,633
预备 开始
167
00:50:52,616 --> 00:50:55,552
别使坏啊
168
00:51:18,308 --> 00:51:22,712
下面 换个姿势
169
00:51:31,888 --> 00:51:38,128
（休息一分钟）
170
00:51:44,000 --> 00:51:47,671
下面下半身按摩
171
00:51:50,607 --> 00:51:53,543
开始锻炼下半身
172
00:51:57,193 --> 00:51:57,893
1
173
00:52:01,251 --> 00:52:01,918
2
174
00:52:05,655 --> 00:52:06,422
3
175
00:52:14,831 --> 00:52:15,932
继续了
176
00:52:20,704 --> 00:52:21,438
1
177
00:52:24,741 --> 00:52:25,475
2
178
00:52:29,513 --> 00:52:30,247
3
179
00:52:33,550 --> 00:52:34,284
4
180
00:52:38,688 --> 00:52:39,355
5
181
00:52:41,258 --> 00:52:45,662
下面使用道具按摩
182
00:53:00,710 --> 00:53:04,381
预备
183
00:53:04,381 --> 00:53:07,317
开始
184
00:53:24,201 --> 00:53:28,238
意识集中在道具这裡
185
00:53:29,706 --> 00:53:31,908
开始做吧
186
00:57:04,421 --> 00:57:09,559
下面直接 进行
187
00:57:28,645 --> 00:57:31,214
那麽直接弄了
188
00:57:33,783 --> 00:57:36,719
预备 开始
189
01:01:24,280 --> 01:01:27,216
那麽换个姿势
190
01:04:49,819 --> 01:04:52,755
要射了
191
01:06:17,907 --> 01:06:21,210
要射了
192
01:07:11,127 --> 01:07:15,164
要射了要射了
193
01:07:45,261 --> 01:07:47,830
肌肉不会骗人
194
01:07:54,437 --> 01:07:56,639
（肌肉指导七海蒂娜）
195
01:07:56,639 --> 01:08:01,410
下面是用自行车练习
196
01:08:12,421 --> 01:08:17,927
刚开始慢速一些
197
01:08:24,533 --> 01:08:28,571
让身体发热吧
198
01:08:34,076 --> 01:08:39,582
—边调整呼吸一边进行
199
01:08:41,417 --> 01:08:46,922
好 开始慢慢的加速
200
01:09:25,094 --> 01:09:32,067
为了提高效果 继续练习
201
01:10:02,531 --> 01:10:06,936
下面做效果更好的训练
202
01:10:27,122 --> 01:10:30,059
下面用道具进行练习
203
01:11:07,863 --> 01:11:13,369
那麽继续开始练习了
204
01:11:43,098 --> 01:11:46,769
我要慢慢的开始了
205
01:12:08,424 --> 01:12:14,663
感受肌肉发力 一边继续
206
01:12:45,494 --> 01:12:53,202
那麽习惯了的话 提高速度吧
207
01:14:05,507 --> 01:14:08,076
多锻炼腿部肌肉吧
208
01:14:28,997 --> 01:14:33,402
身体发热后 提高速度吧
209
01:16:07,729 --> 01:16:10,299
下面提高速度了
210
01:16:14,703 --> 01:16:20,208
不可以鬆懈的
211
01:18:04,079 --> 01:18:09,584
下面最后 进行放鬆运动
212
01:18:39,314 --> 01:18:46,288
下面进行最后的放鬆环节
213
01:19:12,347 --> 01:19:17,119
那麽提高速度了
214
01:20:27,222 --> 01:20:30,525
下面是最后的十秒
215
01:20:36,398 --> 01:20:40,435
慢慢的动起来吧
216
01:20:59,888 --> 01:21:02,090
怎麽样啊
217
01:21:02,457 --> 01:21:06,862
寻找适合自己的 肌肉训练
218
01:21:08,697 --> 01:21:12,000
高潮肌肉体操
219
01:21:20,809 --> 01:21:23,378
（七海蒂娜肌肉指导）
220
01:21:23,745 --> 01:21:29,618
下面是腹部的练习
221
01:21:29,985 --> 01:21:33,288
伸展运动开始吧
222
01:21:33,288 --> 01:21:39,160
（德式伸展运动）
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01:21:39,160 --> 01:21:45,033
好好伸展背后吧
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01:22:03,385 --> 01:22:10,358
下面背后伸展后 侧面伸展
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01:22:15,864 --> 01:22:23,571
训练后的伸展很重要\N要认真做
226
01:22:30,545 --> 01:22:33,114
侧面伸展
227
01:22:55,136 --> 01:22:58,440
下面深呼吸
228
01:23:10,185 --> 01:23:17,158
好 那麽伸展运动好了
229
01:23:19,361 --> 01:23:22,664
这边请吧
230
01:23:46,154 --> 01:23:49,090
那麽 摩擦训练开始了
231
01:24:09,644 --> 01:24:14,049
准备好了 开始进行吧
232
01:24:49,651 --> 01:24:57,358
好好发力 开始训练吧
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01:25:28,189 --> 01:25:32,594
要用力 慢慢的往前
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01:25:39,200 --> 01:25:41,035
再来一次
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01:25:49,844 --> 01:25:53,148
用力 慢慢的做
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01:27:24,906 --> 01:27:29,310
腹部力气绷紧做吧
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01:27:48,029 --> 01:27:50,965
下面换下一个姿势
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01:28:10,051 --> 01:28:14,455
那麽用力 插入了哦
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01:28:30,972 --> 01:28:35,743
意识集中在肌肉动起来
240
01:29:03,638 --> 01:29:06,207
慢慢的进行吧
241
01:29:16,484 --> 01:29:19,420
慢慢的动起来了
242
01:29:42,543 --> 01:29:45,480
意识集中在插人的地方
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01:30:38,699 --> 01:30:41,636
下面继续训练吧
244
01:30:43,838 --> 01:30:47,875
开始训练了
245
01:31:38,526 --> 01:31:41,462
好好放鬆下吧
246
01:35:22,049 --> 01:35:24,985
下面换个方式吧
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01:36:28,849 --> 01:36:31,051
好好的动起来
248
01:38:28,869 --> 01:38:32,172
下面继续了
249
01:39:55,856 --> 01:40:00,260
刺激的运动 锻炼肌肉
250
01:52:19,466 --> 01:52:21,668
这样可以吧
251
01:52:47,727 --> 01:52:51,030
还有更好的训练法
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01:54:12,145 --> 01:54:15,081
要射了
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01:54:46,279 --> 01:54:49,582
最后 放鬆一下身体吧
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01:57:08,321 --> 01:57:10,156
肌肉不会背叛人
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