All language subtitles for RCTD-188.zh
Afrikaans
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bengali
Bosnian
Bulgarian
Catalan
Cebuano
Chichewa
Corsican
Croatian
Czech
Danish
Dutch
Esperanto
Estonian
Filipino
Finnish
French
Frisian
Galician
Georgian
German
Greek
Gujarati
Haitian Creole
Hausa
Hawaiian
Hebrew
Hindi
Hmong
Hungarian
Icelandic
Igbo
Indonesian
Irish
Italian
Japanese
Javanese
Kannada
Kazakh
Khmer
Kurdish (Kurmanji)
Kyrgyz
Lao
Latin
Latvian
Lithuanian
Luxembourgish
Macedonian
Malagasy
Malay
Malayalam
Maltese
Maori
Marathi
Mongolian
Myanmar (Burmese)
Nepali
Norwegian
Pashto
Persian
Polish
Portuguese
Punjabi
Romanian
Russian
Samoan
Scots Gaelic
Serbian
Sesotho
Shona
Sindhi
Sinhala
Slovak
Slovenian
Somali
Spanish
Sundanese
Swahili
Swedish
Tajik
Tamil
Telugu
Thai
Turkish
Ukrainian
Urdu
Uzbek
Vietnamese
Welsh
Xhosa
Yiddish
Yoruba
Zulu
Odia (Oriya)
Kinyarwanda
Turkmen
Tatar
Uyghur
Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:55,770 --> 00:00:58,770
我的目標 是讓自己更美
2
00:01:00,870 --> 00:01:05,680
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
00:02:32,200 --> 00:02:35,200
從最基本的運動開始吧
17
00:02:35,800 --> 00:02:38,200
首先是立定跳
18
00:02:39,700 --> 00:02:42,410
訣竅在於韻律上喔
19
00:02:47,510 --> 00:02:48,410
開始
20
00:02:48,710 --> 00:02:53,220
一、二、三、四
21
00:02:53,220 --> 00:03:00,130
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
28
00:05:31,480 --> 00:05:32,080
二
29
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
39
00:06:23,730 --> 00:06:24,630
一
40
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
43
00:06:33,940 --> 00:06:35,440
五
44
00:06:37,240 --> 00:06:38,140
六
45
00:06:39,950 --> 00:06:41,150
七
46
00:06:42,650 --> 00:06:44,450
八
47
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
54
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
57
00:07:22,890 --> 00:07:23,790
七
58
00:07:25,290 --> 00:07:25,890
八
59
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
00:07:55,320 --> 00:07:56,220
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
70
00:08:08,230 --> 00:08:09,430
六
71
00:08:11,240 --> 00:08:12,140
七
72
00:08:13,940 --> 00:08:14,840
八
73
00:08:16,340 --> 00:08:17,240
九
74
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
93
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
103
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
107
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
110
00:13:17,540 --> 00:13:19,340
三
111
00:13:26,550 --> 00:13:28,050
四
112
00:13:34,360 --> 00:13:35,860
五
113
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
169
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