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0
00:00:04,000 --> 00:00:05,976
不好意思,让您久等了。
1
00:00:06,000 --> 00:00:06,977
啊,你好。
2
00:00:07,001 --> 00:00:08,975
初次见面。我是迈克山下。
3
00:00:09,000 --> 00:00:09,975
迈克山下?
4
00:00:10,000 --> 00:00:10,975
是的。
5
00:00:11,000 --> 00:00:11,975
请教了。
6
00:00:12,000 --> 00:00:12,975
好的,请多指教。
7
00:00:13,000 --> 00:00:13,975
我是田中。请多关照。
8
00:00:14,000 --> 00:00:14,977
田中先生。
9
00:00:15,000 --> 00:00:17,975
今天算是初次见面。
10
00:00:18,000 --> 00:00:18,975
是的。
11
00:00:19,000 --> 00:00:19,977
明白了,我知道了。
12
00:00:20,001 --> 00:00:24,975
以前有没有做过这种个人训练呢?
13
00:00:25,000 --> 00:00:27,975
我之前在别的团队待过。
14
00:00:28,000 --> 00:00:29,975
啊,是这样的吗?
15
00:00:30,000 --> 00:00:32,975
但是负责的训练我已经辞职了。
16
00:00:33,000 --> 00:00:33,976
啊,是的,是的。
17
00:00:34,000 --> 00:00:36,975
但是,我还是想稍微运动一下。
18
00:00:37,000 --> 00:00:37,976
明白了,真是这样呢。
19
00:00:38,000 --> 00:00:40,975
我想保持一下状态。
20
00:00:41,000 --> 00:00:41,976
是的,是的,是的。
21
00:00:42,000 --> 00:00:45,975
所以,今天在山下先生的SNS上看到了。
22
00:00:46,000 --> 00:00:47,975
啊,是的,是的。谢谢您告诉我。
23
00:00:48,000 --> 00:00:48,975
我想告诉你一件事情。
24
00:00:49,000 --> 00:00:49,975
啊,真的吗?
25
00:00:50,000 --> 00:00:50,975
是的。
26
00:00:51,000 --> 00:00:51,975
谢谢您。
27
00:00:52,000 --> 00:00:52,975
请多关照。
28
00:00:53,000 --> 00:00:53,976
是的,请多指教。
29
00:00:54,000 --> 00:00:57,975
我想简单地解释一下。
30
00:00:58,000 --> 00:01:00,975
就像刚才说的,是为了保持身材。
31
00:01:01,000 --> 00:01:01,976
是的。
32
00:01:02,000 --> 00:01:09,975
确实,如果基础肌肉强大,
脂肪也容易减少。
33
00:01:10,000 --> 00:01:10,975
嗯。
34
00:01:11,000 --> 00:01:11,977
是的。
35
00:01:12,001 --> 00:01:17,975
在日常生活中,肌肉在无意识地消耗能量,
36
00:01:18,000 --> 00:01:20,975
既能保持,甚至还能更容易减肥。
37
00:01:21,000 --> 00:01:21,975
嗯。
38
00:01:22,000 --> 00:01:22,975
就是这样子的感觉。
39
00:01:23,000 --> 00:01:23,975
是这样的吗?
40
00:01:24,000 --> 00:01:24,977
是的。
41
00:01:25,001 --> 00:01:27,975
运动的强度是多少?
42
00:01:28,000 --> 00:01:28,977
漂移。
43
00:01:29,001 --> 00:01:31,975
不,没怎么跑。
44
00:01:32,000 --> 00:01:32,977
足够了。
45
00:01:33,001 --> 00:01:34,975
主要是做健身运动。
46
00:01:35,000 --> 00:01:35,975
很轻松。
47
00:01:36,000 --> 00:01:36,977
好的。
48
00:01:37,001 --> 00:01:39,975
只是做健身运动就好了。
49
00:01:40,000 --> 00:01:40,975
哎,是这样的吗?
50
00:01:41,000 --> 00:01:41,977
是的。
51
00:01:42,001 --> 00:01:44,975
你知道生活中最痛苦的事情是什么吗?
52
00:01:45,000 --> 00:01:45,975
是什么呢?
53
00:01:46,000 --> 00:01:46,977
不明白。
54
00:01:47,001 --> 00:01:48,975
生活中最痛苦的事情。深蹲。
55
00:01:49,000 --> 00:01:49,977
深蹲?
56
00:01:50,001 --> 00:01:52,975
生活中最痛苦的事情就是深蹲。
57
00:01:53,000 --> 00:01:53,977
是这样的吗?
58
00:01:54,001 --> 00:01:56,975
把这些都考虑进去。
59
00:01:57,000 --> 00:01:59,975
今天先让他体验一次,
60
00:02:00,000 --> 00:02:03,975
如果能通过的话,一定要在家里试试。
61
00:02:04,000 --> 00:02:05,975
是的,是这样的。
62
00:02:06,000 --> 00:02:07,975
那么,今天请多关照。
63
00:02:08,000 --> 00:02:08,977
好的,请多关照。
64
00:02:09,001 --> 00:02:11,975
顺便问一下,今天的训练装备是什么?
65
00:02:12,000 --> 00:02:16,975
听说在网站上借给别人也可以。
66
00:02:17,000 --> 00:02:17,977
是的,当然可以。
67
00:02:18,001 --> 00:02:20,975
今天能借到的话就太好了。
68
00:02:21,000 --> 00:02:21,977
啊,我明白了。
69
00:02:22,001 --> 00:02:25,975
那里,房间那边也有衣服,
70
00:02:26,000 --> 00:02:28,975
你可以换上那边的衣服,
71
00:02:29,000 --> 00:02:32,975
然后再过来这边,从那里开始。
72
00:02:33,000 --> 00:02:33,975
明白了。
73
00:02:34,000 --> 00:02:34,975
那么,我带你去。
74
00:02:35,000 --> 00:02:35,975
请多指教。
75
00:02:36,000 --> 00:02:37,000
这边请。
76
00:02:52,926 --> 00:02:54,502
换好了。
77
00:02:54,526 --> 00:02:56,502
啊,你回来了。
78
00:02:56,526 --> 00:03:03,502
老师,这件衣服感觉有点薄。
79
00:03:03,526 --> 00:03:05,502
哎呀,哪里呢?
80
00:03:05,526 --> 00:03:09,502
哎,没什么,这边的感觉。
81
00:03:09,526 --> 00:03:11,502
不要不要不要。
82
00:03:11,526 --> 00:03:14,502
啊~,那我就开始了?
83
00:03:14,526 --> 00:03:19,502
啊,不好,我还是开始了。抱歉。
84
00:03:19,526 --> 00:03:26,502
下次再来的时候,请确保带上那个装备。
85
00:03:26,526 --> 00:03:28,502
好的,抱歉。
86
00:03:28,526 --> 00:03:30,502
那么,赶紧开始吧。
87
00:03:30,526 --> 00:03:32,502
好的,我会遵守的。
88
00:03:32,526 --> 00:03:37,502
那么,首先,看看现在的肌肉状态,缩腹。
89
00:03:37,526 --> 00:03:38,503
缩腹。
90
00:03:38,527 --> 00:03:40,502
这是最痛的。
91
00:03:40,526 --> 00:03:41,503
明白了。
92
00:03:41,527 --> 00:03:43,502
从这里开始吧。
93
00:03:43,526 --> 00:03:45,502
把手,放到头后面。
94
00:03:45,526 --> 00:03:47,502
好的,就这样。
95
00:03:47,526 --> 00:03:51,502
然后,弯腰。
96
00:03:51,526 --> 00:03:52,503
好的。
97
00:03:52,527 --> 00:03:54,502
尽量尝试一下。
98
00:03:54,526 --> 00:03:57,502
一、好的,明白了。
99
00:03:57,526 --> 00:04:01,502
二、好的,慢慢来。
100
00:04:01,526 --> 00:04:03,502
慢慢来会更有效果。
101
00:04:03,526 --> 00:04:05,502
啊,是这样的。
102
00:04:05,526 --> 00:04:06,502
很好。
103
00:04:06,526 --> 00:04:07,503
就是这样。
104
00:04:07,527 --> 00:04:09,502
好的。
105
00:04:09,526 --> 00:04:11,502
四。
106
00:04:11,526 --> 00:04:13,502
好的。
107
00:04:13,526 --> 00:04:15,502
好有力的腿啊。
108
00:04:15,526 --> 00:04:17,504
是的。
109
00:04:17,528 --> 00:04:19,504
老师,我紧张了。
110
00:04:19,528 --> 00:04:21,504
三。
111
00:04:21,528 --> 00:04:22,504
还能做到,还能做到。
112
00:04:22,528 --> 00:04:25,504
好的。
113
00:04:25,528 --> 00:04:27,504
很好。
114
00:04:27,528 --> 00:04:29,504
嗯。
115
00:04:29,528 --> 00:04:31,504
所有的肌肉都在好好动起来。
116
00:04:31,528 --> 00:04:35,504
是的。
117
00:04:35,528 --> 00:04:37,504
可以了,休息一下。
118
00:04:37,528 --> 00:04:38,504
好的。
119
00:04:38,528 --> 00:04:39,504
别忘了呼吸。
120
00:04:39,528 --> 00:04:41,504
啊,好的。
121
00:04:41,528 --> 00:04:43,504
稍看一下呼吸的状态。
122
00:04:43,528 --> 00:04:45,504
好的。
123
00:04:45,528 --> 00:04:47,504
好的,那我也去那边。
124
00:04:47,528 --> 00:04:50,504
好的。
125
00:04:50,528 --> 00:04:52,504
像刚才那样把脚打开。
126
00:04:52,528 --> 00:04:53,504
好的。
127
00:04:53,528 --> 00:04:57,504
然后,把头向后靠。
128
00:04:57,528 --> 00:04:59,504
好的,慢慢下来。
129
00:04:59,528 --> 00:05:01,504
很好。
130
00:05:01,528 --> 00:05:05,504
二。
131
00:05:05,528 --> 00:05:08,504
这里只上半身,稍微有点。
132
00:05:08,528 --> 00:05:09,504
啊,很好。
133
00:05:09,528 --> 00:05:10,504
这个姿势。
134
00:05:10,528 --> 00:05:17,504
是的。
135
00:05:17,528 --> 00:05:21,504
四。
136
00:05:21,528 --> 00:05:22,504
还有三次。
137
00:05:22,528 --> 00:05:26,504
是的。
138
00:05:26,528 --> 00:05:27,504
再两次。
139
00:05:27,528 --> 00:05:28,504
是的。
140
00:05:28,528 --> 00:05:30,504
啊,老师,好疼。
141
00:05:30,528 --> 00:05:31,504
没关系,还能坚持。
142
00:05:31,528 --> 00:05:32,504
是的。
143
00:05:32,528 --> 00:05:35,504
用力。
144
00:05:35,528 --> 00:05:39,504
再一次。
145
00:05:39,528 --> 00:05:40,504
下一次是最重要的。
146
00:05:40,528 --> 00:05:41,504
是的。
147
00:05:41,528 --> 00:05:43,504
哎呀。
148
00:05:43,528 --> 00:05:44,504
啊,感觉不错。
149
00:05:44,528 --> 00:05:45,504
是的。
150
00:05:45,528 --> 00:05:46,504
用力。
151
00:05:46,528 --> 00:05:48,504
可以了,很好。
152
00:05:48,528 --> 00:05:49,504
很好呢。
153
00:05:49,528 --> 00:05:50,504
真的吗?
154
00:05:50,528 --> 00:05:51,504
是的。
155
00:05:51,528 --> 00:05:53,504
果然很疼。
156
00:05:53,528 --> 00:05:56,504
不,那个最疼。
157
00:05:56,528 --> 00:05:57,504
是的。
158
00:05:57,528 --> 00:05:58,504
可以了。
159
00:05:58,528 --> 00:05:59,504
然后,把头抬起来。
160
00:05:59,528 --> 00:06:00,504
是的。
161
00:06:00,528 --> 00:06:03,504
然后,我来支撑你。
162
00:06:03,528 --> 00:06:04,504
是的。
163
00:06:04,528 --> 00:06:06,504
腹肌运动怎么样?擅长吗?
164
00:06:06,528 --> 00:06:10,504
唉,之前的健身房都做过。
165
00:06:10,528 --> 00:06:11,504
啊,是吗,是吗。
166
00:06:11,528 --> 00:06:12,504
是的。
167
00:06:12,528 --> 00:06:17,504
那么,做腹肌运动。稍微支持一下,老是做深蹲。
168
00:06:17,528 --> 00:06:18,504
是的。
169
00:06:18,528 --> 00:06:19,504
支持进来。
170
00:06:19,528 --> 00:06:20,504
是的。
171
00:06:20,528 --> 00:06:21,504
那么,开始做腹肌运动吧。
172
00:06:21,528 --> 00:06:22,504
明白了。
173
00:06:22,528 --> 00:06:23,504
是的。
174
00:06:23,528 --> 00:06:24,504
那么,手。
175
00:06:24,528 --> 00:06:25,504
手。
176
00:06:25,528 --> 00:06:28,504
是的。抓住我的手没问题。
177
00:06:28,528 --> 00:06:29,504
是的。
178
00:06:29,528 --> 00:06:30,504
那么,开始腹肌运动。
179
00:06:30,528 --> 00:06:32,504
是的。
180
00:06:32,528 --> 00:06:33,504
啊,挺。
181
00:06:33,528 --> 00:06:34,504
稍等。
182
00:06:34,528 --> 00:06:36,504
哎呀,回来一下。
183
00:06:36,528 --> 00:06:38,504
好的。深呼吸,好好呼吸。
184
00:06:38,528 --> 00:06:39,504
好的。
185
00:06:39,528 --> 00:06:43,504
如果不充分呼吸,就会像这样,
突然一下消失了。
186
00:06:43,528 --> 00:06:44,504
突然一下消失了。
187
00:06:44,528 --> 00:06:45,504
危险。
188
00:06:45,528 --> 00:06:46,504
这是怎么回事?
189
00:06:46,528 --> 00:06:52,504
好的。好的。从鼻子吸气,
吸气,好的。回来了。
190
00:06:52,528 --> 00:06:53,504
回来时吐出。
191
00:06:53,528 --> 00:06:54,504
呼——。
192
00:06:54,528 --> 00:06:58,504
连续做这个动作。
193
00:06:58,528 --> 00:06:59,504
好的。
194
00:06:59,528 --> 00:07:00,504
首先五次。
195
00:07:00,528 --> 00:07:01,504
明白了。
196
00:07:01,528 --> 00:07:02,504
好的。开始。
197
00:07:02,528 --> 00:07:03,504
一二三。好的。从鼻子慢慢吸气。
198
00:07:03,528 --> 00:07:05,504
吸气。
199
00:07:05,528 --> 00:07:07,504
好的。回来了。
200
00:07:07,528 --> 00:07:08,504
呼——。
201
00:07:08,528 --> 00:07:10,504
好的。第二次。
202
00:07:10,528 --> 00:07:11,504
好的。
203
00:07:11,528 --> 00:07:12,504
呼——。
204
00:07:12,528 --> 00:07:17,504
大概,在做腹肌运动的时候,
身体会稍微弯曲吧。
205
00:07:17,528 --> 00:07:18,504
是吗?
206
00:07:18,528 --> 00:07:20,504
这样做的话,身体轴本身就会弯曲。
207
00:07:20,528 --> 00:07:21,504
嘛,稍微像老师那样。
208
00:07:21,528 --> 00:07:22,504
正面朝前。
209
00:07:22,528 --> 00:07:23,504
像老师那样,稍微靠近一点。
210
00:07:23,528 --> 00:07:30,504
好的。
211
00:07:30,528 --> 00:07:34,504
像老师那样,稍微靠近一点。
212
00:07:34,528 --> 00:07:35,504
有点害羞。
213
00:07:35,528 --> 00:07:37,504
靠近我的身体完全没问题。
214
00:07:37,528 --> 00:07:38,504
我的身体。
215
00:07:38,528 --> 00:07:40,504
好的。开始了。
216
00:07:40,528 --> 00:07:41,504
身体、脸、正面。
217
00:07:41,528 --> 00:07:42,504
好的。
218
00:07:42,528 --> 00:07:43,504
正面。
219
00:07:43,528 --> 00:07:45,504
好的。很好。
220
00:07:45,528 --> 00:07:46,504
好的。
221
00:07:46,528 --> 00:07:47,504
开始。
222
00:07:47,528 --> 00:07:48,504
好的。从鼻子开始。
223
00:07:48,528 --> 00:07:49,504
好的。吸气。
224
00:07:49,528 --> 00:07:50,504
吸气。
225
00:07:50,528 --> 00:07:52,504
好的。回来了。
226
00:07:52,528 --> 00:07:53,504
呼——。
227
00:07:53,528 --> 00:07:54,504
好的。还有三次。
228
00:07:54,528 --> 00:07:56,504
好的。
229
00:07:56,528 --> 00:07:57,504
吸气。
230
00:07:57,528 --> 00:08:02,504
好的。好好看着前方。
231
00:08:02,528 --> 00:08:03,504
好的。开始了。
232
00:08:03,528 --> 00:08:04,504
せーの。
233
00:08:04,528 --> 00:08:07,504
好的。回来了。
234
00:08:07,528 --> 00:08:12,504
好的。
235
00:08:12,528 --> 00:08:13,504
怎么样?
236
00:08:13,528 --> 00:08:14,504
你这里也来吗?
237
00:08:14,528 --> 00:08:15,504
来了。
238
00:08:15,528 --> 00:08:16,504
也来了呢。
239
00:08:16,528 --> 00:08:17,504
好的。
240
00:08:17,528 --> 00:08:18,504
嗯。
241
00:08:18,528 --> 00:08:19,504
感觉还不错。
242
00:08:19,528 --> 00:08:20,504
这边。
243
00:08:20,528 --> 00:08:21,504
好的。
244
00:08:21,528 --> 00:08:22,504
肩膀也进去得很整齐。
245
00:08:22,528 --> 00:08:23,504
谢谢。
246
00:08:23,528 --> 00:08:24,504
再做5次吧。
247
00:08:24,528 --> 00:08:25,504
5次。
248
00:08:25,528 --> 00:08:26,504
好的。
249
00:08:26,528 --> 00:08:27,504
肩膀稍微用力些。
250
00:08:27,528 --> 00:08:35,528
好的。
251
00:08:59,528 --> 00:09:00,504
没事吧?
252
00:09:00,528 --> 00:09:02,504
好的。
253
00:09:02,528 --> 00:09:03,504
请让我试试。
254
00:09:03,528 --> 00:09:04,504
还有2次。
255
00:09:04,528 --> 00:09:05,504
好的。
256
00:09:05,528 --> 00:09:06,504
最后一次。
257
00:09:06,528 --> 00:09:07,504
好的。
258
00:09:07,528 --> 00:09:08,504
要开始了。
259
00:09:08,528 --> 00:09:10,504
好的。
260
00:09:10,528 --> 00:09:11,504
せーの。
261
00:09:11,528 --> 00:09:12,504
吸气。
262
00:09:12,528 --> 00:09:13,504
好的。
263
00:09:13,528 --> 00:09:15,504
嗯。
264
00:09:15,528 --> 00:09:19,504
好的。
265
00:09:19,528 --> 00:09:20,504
接着回来。
266
00:09:20,528 --> 00:09:21,504
好的。
267
00:09:21,528 --> 00:09:22,504
没问题。
268
00:09:22,528 --> 00:09:23,504
好的。
269
00:09:23,528 --> 00:09:24,504
感觉还不错。
270
00:09:24,528 --> 00:09:27,504
好的。
271
00:09:27,528 --> 00:09:28,504
稍微拉伸一下。
272
00:09:28,528 --> 00:09:29,504
好的。
273
00:09:29,528 --> 00:09:30,504
没事吧?
274
00:09:30,528 --> 00:09:31,504
没关系。
275
00:09:31,528 --> 00:09:32,504
先让他睡一会儿。
276
00:09:32,528 --> 00:09:33,504
睡觉。
277
00:09:33,528 --> 00:09:34,504
好的。
278
00:09:34,528 --> 00:09:37,504
睡觉的状态,膝盖靠在上面。
279
00:09:37,528 --> 00:09:38,504
膝盖靠在上面。
280
00:09:38,528 --> 00:09:39,504
嗯。
281
00:09:39,528 --> 00:09:40,504
这样。
282
00:09:40,528 --> 00:09:42,504
好的。
283
00:09:42,528 --> 00:09:45,504
然后,慢慢地想象身体在转动。
284
00:09:45,528 --> 00:09:47,504
转动。
285
00:09:47,528 --> 00:09:48,504
好的。
286
00:09:48,528 --> 00:09:49,504
嗯。
287
00:09:49,528 --> 00:09:50,504
慢慢地做就没问题。
288
00:09:50,528 --> 00:09:51,504
试一次。
289
00:09:51,528 --> 00:09:52,504
这样。
290
00:09:52,528 --> 00:09:53,504
只是动一下,再试一次。
291
00:09:53,528 --> 00:09:54,504
是的。
292
00:09:54,528 --> 00:09:58,504
只是动作,可以再大大地睡一会儿。
293
00:09:58,528 --> 00:09:59,504
再一点。
294
00:09:59,528 --> 00:10:00,504
嗯。
295
00:10:00,528 --> 00:10:04,504
一个人做的话,挺难的。
296
00:10:04,528 --> 00:10:05,504
是的。
297
00:10:05,528 --> 00:10:06,504
我会支持的。
298
00:10:06,528 --> 00:10:07,504
请。
299
00:10:07,528 --> 00:10:08,504
好的。
300
00:10:08,528 --> 00:10:09,504
慢慢来。
301
00:10:09,528 --> 00:10:10,504
好的。
302
00:10:10,528 --> 00:10:11,504
没事吧?
303
00:10:11,528 --> 00:10:12,504
是的。
304
00:10:12,528 --> 00:10:13,504
嗯。
305
00:10:13,528 --> 00:10:14,504
把脚伸出来一次。
306
00:10:14,528 --> 00:10:22,504
好的。
307
00:10:22,528 --> 00:10:24,504
再伸展一次脚。
308
00:10:24,528 --> 00:10:25,504
这样。
309
00:10:25,528 --> 00:10:26,504
刚才那条腿。
310
00:10:26,528 --> 00:10:27,504
伸展。
311
00:10:27,528 --> 00:10:28,504
我在做拉伸。
312
00:10:28,528 --> 00:10:30,504
好的。
313
00:10:30,528 --> 00:10:31,504
继续拉伸。
314
00:10:31,528 --> 00:10:32,504
好的。
315
00:10:32,528 --> 00:10:33,504
好的。
316
00:10:33,528 --> 00:10:37,504
嗯。
317
00:10:37,528 --> 00:10:40,504
做拉伸的时候,膝关节也会这样。
318
00:10:40,528 --> 00:10:41,504
啊。
319
00:10:41,528 --> 00:10:42,504
要开始了。
320
00:10:42,528 --> 00:10:43,504
是的,是这样的。
321
00:10:43,528 --> 00:10:44,504
好的。
322
00:10:44,528 --> 00:10:45,504
啊。
323
00:10:45,528 --> 00:10:46,504
我要开始拉伸了。
324
00:10:46,528 --> 00:10:47,504
好的。
325
00:10:47,528 --> 00:10:48,504
怎么样?
326
00:10:48,528 --> 00:10:49,504
有效果吗?
327
00:10:49,528 --> 00:10:50,504
有效。
328
00:10:50,528 --> 00:10:51,504
啊。
329
00:10:51,528 --> 00:10:52,504
等一下。
330
00:10:52,528 --> 00:10:53,504
啊。
331
00:10:53,528 --> 00:10:54,504
2。
332
00:10:54,528 --> 00:10:55,504
那位老师。
333
00:10:55,528 --> 00:10:56,504
是的。
334
00:10:56,528 --> 00:10:58,504
有点儿针对性。
335
00:10:58,528 --> 00:10:59,504
什么事?
336
00:10:59,528 --> 00:11:02,504
啊,老师的身体有点儿靠近。
337
00:11:02,528 --> 00:11:05,504
啊,稍微碰到一点也没关系。
338
00:11:05,528 --> 00:11:06,504
啊,啊。
339
00:11:06,528 --> 00:11:07,504
双人拉伸是这样的。
340
00:11:07,528 --> 00:11:08,504
啊,是的。
341
00:11:08,528 --> 00:11:09,504
啊,好的。
342
00:11:09,528 --> 00:11:10,504
嗯,这些都是这样的。
343
00:11:10,528 --> 00:11:11,504
好的。
344
00:11:11,528 --> 00:11:12,504
我要开始了。
345
00:11:12,528 --> 00:11:13,504
是的。
346
00:11:13,528 --> 00:11:14,504
慢慢地。
347
00:11:14,528 --> 00:11:15,504
啊,等一下。
348
00:11:15,528 --> 00:11:17,504
老师,等一下,这个姿势。
349
00:11:17,528 --> 00:11:18,504
好的。
350
00:11:18,528 --> 00:11:22,504
好的,恢复一下。
351
00:11:22,528 --> 00:11:23,504
真了不起。
352
00:11:23,528 --> 00:11:24,504
也有柔韧性呢。
353
00:11:24,528 --> 00:11:25,504
啊,好的。
354
00:11:25,528 --> 00:11:26,504
嗯,嗯。
355
00:11:26,528 --> 00:11:27,504
好的。
356
00:11:27,528 --> 00:11:28,504
没事吧?
357
00:11:28,528 --> 00:11:29,504
啊,没事。
358
00:11:29,528 --> 00:11:34,504
因为身体容易晃动,所以把手放开。
359
00:11:34,528 --> 00:11:35,504
啊,好的。
360
00:11:35,528 --> 00:11:38,504
要用这里的姿势支撑上半身。
361
00:11:38,528 --> 00:11:39,504
好的。
362
00:11:39,528 --> 00:11:40,504
这个地方。
363
00:11:40,528 --> 00:11:41,504
好的。
364
00:11:41,528 --> 00:11:44,504
如果这样做会偏移,所以把这个打开。
365
00:11:44,528 --> 00:11:45,504
好的。
366
00:11:45,528 --> 00:11:48,504
然后,把脚慢慢伸直。
367
00:11:48,528 --> 00:11:50,504
所以刚才呢,觉得这样转过来有点困难吧。
368
00:11:50,528 --> 00:11:51,504
啊,明白了。
369
00:11:51,528 --> 00:11:54,504
嗯,嗯,嗯。
370
00:11:54,528 --> 00:11:57,504
接着,脸部,果然还是,有习惯吗?
371
00:11:57,528 --> 00:11:58,504
啊,是的呢。确实有点肩膀疼。
372
00:11:58,528 --> 00:11:59,504
啊啊。
373
00:11:59,528 --> 00:12:00,504
老师。
374
00:12:00,528 --> 00:12:05,504
那个,这个地方和肩膀,脖子,会疼吗?
375
00:12:05,528 --> 00:12:09,504
啊,是这样的呢。肩膀确实有点疼。
376
00:12:09,528 --> 00:12:11,504
啊啊,多半是因为习惯了吧。
377
00:12:11,528 --> 00:12:12,504
是这样的呢。
378
00:12:12,528 --> 00:12:13,504
嗯。
379
00:12:13,528 --> 00:12:17,504
所以,在伸展的状态下,脸是朝前的。
380
00:12:17,528 --> 00:12:18,504
好的。
381
00:12:18,528 --> 00:12:19,504
嗯。
382
00:12:19,528 --> 00:12:20,504
好了,开始吧。
383
00:12:20,528 --> 00:12:21,504
稍微,稍微等一下。
384
00:12:21,528 --> 00:12:22,504
好的。
385
00:12:22,528 --> 00:12:25,504
啊,身体有点伸展。
386
00:12:25,528 --> 00:12:26,504
没办法,就这样吧。
387
00:12:26,528 --> 00:12:27,504
这是怎么回事?
388
00:12:27,528 --> 00:12:28,504
嗯。
389
00:12:28,528 --> 00:12:29,504
这是两个人的拉伸吧。
390
00:12:29,528 --> 00:12:30,504
好的。
391
00:12:30,528 --> 00:12:34,504
相反,在这里把脸压住,
就能保持稳定,不需要晃动。
392
00:12:34,528 --> 00:12:35,504
是这样的吗?
393
00:12:35,528 --> 00:12:36,504
是的。
394
00:12:36,528 --> 00:12:37,504
让我们转一圈。
395
00:12:37,528 --> 00:12:38,504
好的。
396
00:12:38,528 --> 00:12:39,504
转一圈。
397
00:12:39,528 --> 00:12:40,504
嗯。
398
00:12:40,528 --> 00:12:41,504
好了。
399
00:12:41,528 --> 00:12:47,504
下次换一边摇晃,相反,自己主动动起来。
400
00:12:47,528 --> 00:12:50,504
因为你有身体,可以支撑住。
401
00:12:50,528 --> 00:12:52,504
老师,等等。
402
00:12:52,528 --> 00:12:54,504
手要保持伸直的状态。
403
00:12:54,528 --> 00:12:55,504
好的。
404
00:12:55,528 --> 00:12:56,504
很好。
405
00:12:56,528 --> 00:12:58,504
好的。
406
00:12:58,528 --> 00:12:59,504
好的,左右摇晃。
407
00:12:59,528 --> 00:13:00,504
就在这里。
408
00:13:00,528 --> 00:13:01,504
真棒。
409
00:13:01,528 --> 00:13:02,504
还有两个来回。
410
00:13:02,528 --> 00:13:03,504
好的。
411
00:13:03,528 --> 00:13:04,504
嗯。
412
00:13:04,528 --> 00:13:07,504
好的,最后一个来回。
413
00:13:07,528 --> 00:13:08,504
好的。
414
00:13:08,528 --> 00:13:12,504
真不错。
415
00:13:12,528 --> 00:13:13,504
谢谢。
416
00:13:13,528 --> 00:13:14,504
这很好。
417
00:13:14,528 --> 00:13:15,504
谢谢。
418
00:13:15,528 --> 00:13:16,504
真的。
419
00:13:16,528 --> 00:13:17,504
身体感觉也很好吗?
420
00:13:17,528 --> 00:13:20,504
是的,觉得这么舒服吗?
421
00:13:20,528 --> 00:13:21,504
稍微有点,对不起。
422
00:13:21,528 --> 00:13:22,504
好的。
423
00:13:22,528 --> 00:13:23,504
对不起,这里。
424
00:13:23,528 --> 00:13:24,504
好的。
425
00:13:24,528 --> 00:13:25,504
我会一直把垫子放回去。
426
00:13:25,528 --> 00:13:27,504
好的。
427
00:13:27,528 --> 00:13:28,504
好的。
428
00:13:28,528 --> 00:13:32,504
那么,稍微准备一下。支撑住身体。
429
00:13:32,528 --> 00:13:33,504
好的。
430
00:13:33,528 --> 00:13:34,504
请稍微向我这边靠过来。
431
00:13:34,528 --> 00:13:38,504
好的。
432
00:13:38,528 --> 00:13:39,504
这边。
433
00:13:39,528 --> 00:13:40,504
这里。
434
00:13:40,528 --> 00:13:41,504
好的。
435
00:13:41,528 --> 00:13:42,504
支撑住身体的状态。
436
00:13:42,528 --> 00:13:43,504
老师。
437
00:13:43,528 --> 00:13:46,504
在我的大腿上涂一下没关系。
438
00:13:46,528 --> 00:13:49,504
老师,稍微过来一点。
439
00:13:49,528 --> 00:13:51,504
这个肘部是这样的。
440
00:13:51,528 --> 00:13:52,504
这样。
441
00:13:52,528 --> 00:13:53,504
嗯。
442
00:13:53,528 --> 00:13:56,504
然后,尽量在这个状态下把脸分开。
443
00:13:56,528 --> 00:13:57,504
是的。
444
00:13:57,528 --> 00:13:59,504
来,试试这个地方。
445
00:13:59,528 --> 00:14:00,504
是的。
446
00:14:00,528 --> 00:14:01,504
你看出效果了吗?
447
00:14:01,528 --> 00:14:02,504
是的。
448
00:14:02,528 --> 00:14:03,504
嗯。
449
00:14:03,528 --> 00:14:06,504
把脚伸出来,那边的那位。
450
00:14:06,528 --> 00:14:07,504
好的。
451
00:14:07,528 --> 00:14:08,504
紧一点。
452
00:14:08,528 --> 00:14:09,504
是的。
453
00:14:09,528 --> 00:14:10,504
再紧一点。
454
00:14:10,528 --> 00:14:11,504
啊,等等。
455
00:14:11,528 --> 00:14:12,504
瞄准了吗?
456
00:14:12,528 --> 00:14:13,504
啊,只是支撑着。
457
00:14:13,528 --> 00:14:14,504
好的。
458
00:14:14,528 --> 00:14:15,504
这是支撑。
459
00:14:15,528 --> 00:14:16,504
好的。
460
00:14:16,528 --> 00:14:17,504
紧一点。
461
00:14:17,528 --> 00:14:19,504
是的。
462
00:14:19,528 --> 00:14:21,504
嗯。
463
00:14:21,528 --> 00:14:22,504
很好。
464
00:14:22,528 --> 00:14:29,504
能做到这种程度的人不多啊。
465
00:14:29,528 --> 00:14:32,504
做到这个程度真不好意思。
466
00:14:32,528 --> 00:14:34,504
没关系的。大家都在做。
467
00:14:34,528 --> 00:14:35,504
好的。
468
00:14:35,528 --> 00:14:38,504
好了,紧一点。
469
00:14:38,528 --> 00:14:40,504
这里的肌肉。
470
00:14:40,528 --> 00:14:41,504
好的。
471
00:14:41,528 --> 00:14:42,504
你看出效果了吗?
472
00:14:42,528 --> 00:14:43,504
是的。
473
00:14:43,528 --> 00:14:45,504
嗯,紧一点。
474
00:14:45,528 --> 00:14:50,504
啊。
475
00:14:50,528 --> 00:14:53,504
往上伸。
476
00:14:53,528 --> 00:14:54,504
好的。
477
00:14:54,528 --> 00:14:57,504
这个,对火腿有效吗?
478
00:14:57,528 --> 00:14:58,504
是的。
479
00:14:58,528 --> 00:14:59,504
嗯。
480
00:14:59,528 --> 00:15:00,504
这里紧一点。
481
00:15:00,528 --> 00:15:01,504
好的。
482
00:15:01,528 --> 00:15:03,504
为什么总是容易僵硬呢?
483
00:15:03,528 --> 00:15:04,504
好的。
484
00:15:04,528 --> 00:15:08,504
真了不起。
485
00:15:08,528 --> 00:15:09,504
是的。
486
00:15:09,528 --> 00:15:11,504
啊,老师。
487
00:15:11,528 --> 00:15:12,504
稍微支撑一下。
488
00:15:12,528 --> 00:15:13,504
好的。
489
00:15:13,528 --> 00:15:14,504
姿势变紧了。
490
00:15:14,528 --> 00:15:15,504
好的。
491
00:15:15,528 --> 00:15:16,504
紧一点。
492
00:15:16,528 --> 00:15:19,504
嗯,很好。
493
00:15:19,528 --> 00:15:21,504
老师。
494
00:15:21,528 --> 00:15:23,504
这里撑得不错。
495
00:15:23,528 --> 00:15:24,504
好的。
496
00:15:24,528 --> 00:15:25,504
嗯。
497
00:15:25,528 --> 00:15:29,504
尽量帮我撑一下好吗?
498
00:15:29,528 --> 00:15:30,504
好的。
499
00:15:30,528 --> 00:15:33,504
老师,稍微过来一点。
500
00:15:33,528 --> 00:15:34,504
怎么了?
501
00:15:34,528 --> 00:15:37,504
啊,我觉得好像有点对了。
502
00:15:37,528 --> 00:15:41,504
如果我这只手没了,大概就会立刻倒下去。
503
00:15:41,528 --> 00:15:42,504
明白了。
504
00:15:42,528 --> 00:15:43,504
嗯。
505
00:15:43,528 --> 00:15:44,504
不用担心。
506
00:15:44,528 --> 00:15:45,504
好的。
507
00:15:45,528 --> 00:15:47,504
只是支撑着。
508
00:15:47,528 --> 00:15:51,504
是的。
509
00:15:51,528 --> 00:15:53,504
哎呀,肌肉真好。
510
00:15:53,528 --> 00:15:54,504
是的。
511
00:15:54,528 --> 00:15:58,504
嗯嗯嗯。
512
00:15:58,528 --> 00:16:01,504
果然还是最初的裙子有效啊。
513
00:16:01,528 --> 00:16:02,504
啊,真的吗?
514
00:16:02,528 --> 00:16:03,504
嗯。
515
00:16:03,528 --> 00:16:05,504
张力很大呢。
516
00:16:05,528 --> 00:16:07,504
嗯。
517
00:16:07,528 --> 00:16:09,504
让他起来一次。
518
00:16:09,528 --> 00:16:10,504
好的。
519
00:16:10,528 --> 00:16:13,504
但是,脚不能保持这种状态。
520
00:16:13,528 --> 00:16:14,504
啊,好的。
521
00:16:14,528 --> 00:16:15,504
好的。
522
00:16:15,528 --> 00:16:18,504
让我们再次坐得端正。
523
00:16:18,528 --> 00:16:20,504
啊,这样,这样就好。
524
00:16:20,528 --> 00:16:22,504
好的。
525
00:16:22,528 --> 00:16:24,504
被他抱着没关系。
526
00:16:24,528 --> 00:16:26,504
啊,老师,可以吗?
527
00:16:26,528 --> 00:16:28,504
好的,让我来抱你。
528
00:16:28,528 --> 00:16:30,504
手放开,伸向杆子。
529
00:16:30,528 --> 00:16:31,504
好的。
530
00:16:31,528 --> 00:16:34,504
想象一下打开这个胸部,胸部。
531
00:16:34,528 --> 00:16:35,504
是的。
532
00:16:35,528 --> 00:16:36,504
用力打开的想象。
533
00:16:36,528 --> 00:16:37,504
是的。
534
00:16:37,528 --> 00:16:40,504
那么,这只脚,比我脚向外伸。
535
00:16:40,528 --> 00:16:42,504
向外。
536
00:16:42,528 --> 00:16:43,504
这个姿势吗?
537
00:16:43,528 --> 00:16:46,504
比我脚向外,绝对向外。
538
00:16:46,528 --> 00:16:49,504
有点,这个姿势有点尴尬。
539
00:16:49,528 --> 00:16:52,504
脸,胸部打开。
540
00:16:52,528 --> 00:16:53,504
打开。
541
00:16:53,528 --> 00:16:54,504
很好。
542
00:16:54,528 --> 00:16:55,504
啊,老师。
543
00:16:55,528 --> 00:16:57,504
老师。
544
00:16:57,528 --> 00:16:58,504
啊,老师。
545
00:16:58,528 --> 00:16:59,504
把手伸出来,做得好。
546
00:16:59,528 --> 00:17:00,504
啊,老师。
547
00:17:00,528 --> 00:17:01,504
是的,是的。
548
00:17:01,528 --> 00:17:02,504
咕。
549
00:17:02,528 --> 00:17:03,504
好的。
550
00:17:03,528 --> 00:17:06,503
从鼻子吸气,是的,从嘴巴呼出。
551
00:17:06,528 --> 00:17:07,505
好的。
552
00:17:07,528 --> 00:17:09,503
这里的展开看得清楚吗?
553
00:17:09,528 --> 00:17:10,505
咕。
554
00:17:10,528 --> 00:17:12,503
老师,老师,等一下,等一下。
555
00:17:12,528 --> 00:17:13,505
放哪里了?
556
00:17:13,528 --> 00:17:15,503
啊,好像碰到了什么。
557
00:17:15,528 --> 00:17:16,503
没关系。
558
00:17:16,528 --> 00:17:17,503
舒服。
559
00:17:17,528 --> 00:17:18,503
好的。
560
00:17:18,528 --> 00:17:19,503
训练。
561
00:17:19,528 --> 00:17:20,503
好的。
562
00:17:20,528 --> 00:17:21,503
要开始了。
563
00:17:21,528 --> 00:17:22,503
好的。
564
00:17:22,528 --> 00:17:23,503
咕。
565
00:17:23,528 --> 00:17:24,505
好的,从鼻子吸气。
566
00:17:24,528 --> 00:17:26,503
好的。
567
00:17:26,528 --> 00:17:27,503
正面,肩膀放松。
568
00:17:27,528 --> 00:17:28,503
好的。
569
00:17:28,528 --> 00:17:29,503
想象下巴打开。
570
00:17:29,528 --> 00:17:30,503
啊,好的。
571
00:17:30,528 --> 00:17:31,503
打开。
572
00:17:31,528 --> 00:17:32,503
好的。
573
00:17:32,528 --> 00:17:33,503
给大脑供氧。
574
00:17:33,528 --> 00:17:34,503
好的。
575
00:17:34,528 --> 00:17:35,503
很好。
576
00:17:35,528 --> 00:17:36,503
啊啊。
577
00:17:36,528 --> 00:17:37,503
请慢慢吸气。
578
00:17:37,528 --> 00:17:38,503
好的。
579
00:17:38,528 --> 00:17:39,503
啊啊。
580
00:17:39,528 --> 00:17:40,503
呼出的气,
581
00:17:40,528 --> 00:17:41,505
好的。
582
00:17:41,528 --> 00:17:43,503
全部进入这个胸腔的,
583
00:17:43,528 --> 00:17:44,528
好的。
584
00:17:45,528 --> 00:17:53,528
按压胸骨,进入肺部。
585
00:17:56,528 --> 00:17:57,503
老师,老师,等一下。
586
00:17:57,528 --> 00:17:58,503
怎么了?
587
00:17:58,528 --> 00:17:59,503
稍微,稍微。
588
00:17:59,528 --> 00:18:00,503
手尽量放在这里。
589
00:18:00,528 --> 00:18:01,503
哎呀。
590
00:18:01,528 --> 00:18:02,503
不是那个,身体不稳定。
591
00:18:02,528 --> 00:18:03,503
已经脱掉了。
592
00:18:03,528 --> 00:18:04,503
怎么办?
593
00:18:04,528 --> 00:18:05,503
没事,稍微,那个,胸部有点,看见了。
594
00:18:05,528 --> 00:18:06,505
啊。
595
00:18:06,528 --> 00:18:14,503
好的。
596
00:18:14,528 --> 00:18:15,503
啊。
597
00:18:15,528 --> 00:18:16,503
好的。
598
00:18:16,528 --> 00:18:17,503
从上面。
599
00:18:17,528 --> 00:18:18,503
是的,是的。
600
00:18:18,528 --> 00:18:19,503
啊。
601
00:18:19,528 --> 00:18:20,503
嗯。
602
00:18:20,528 --> 00:18:21,505
恢复一下。
603
00:18:21,528 --> 00:18:23,503
好的。
604
00:18:23,528 --> 00:18:24,503
稍等一下。
605
00:18:24,528 --> 00:18:25,505
好的。
606
00:18:25,528 --> 00:18:28,503
稍微,突然,吓了一跳。
607
00:18:28,528 --> 00:18:29,505
啊。
608
00:18:29,528 --> 00:18:31,503
好的。
609
00:18:31,528 --> 00:18:32,505
这里,手放在这个位置。
610
00:18:32,528 --> 00:18:34,503
好的。
611
00:18:34,528 --> 00:18:35,503
绝对保持。
612
00:18:35,528 --> 00:18:36,503
好的。
613
00:18:36,528 --> 00:18:37,503
明白了吗?
614
00:18:37,528 --> 00:18:38,503
好的。
615
00:18:38,528 --> 00:18:39,503
保持这个位置30秒。
616
00:18:39,528 --> 00:18:40,503
好的。
617
00:18:40,528 --> 00:18:41,505
我要开始了。
618
00:18:41,528 --> 00:18:49,528
好的。
619
00:19:38,496 --> 00:19:41,071
这是真正的训练吗?
620
00:19:41,096 --> 00:19:43,071
是训练
621
00:19:43,096 --> 00:19:45,071
很重要的训练
622
00:19:45,096 --> 00:19:50,071
脚也要张开
623
00:19:50,096 --> 00:19:53,071
把那里彻底打开
624
00:19:53,096 --> 00:19:58,071
老师,有点不好意思
625
00:19:58,096 --> 00:20:00,071
什么事?
626
00:20:00,096 --> 00:20:07,071
训练时会被人看到吗?
627
00:20:07,096 --> 00:20:09,071
不会的
628
00:20:09,096 --> 00:20:11,071
不需要害羞
629
00:20:11,096 --> 00:20:13,071
好的
630
00:20:13,096 --> 00:20:15,071
只用手
631
00:20:15,096 --> 00:20:23,096
肌肉也
632
00:20:40,064 --> 00:20:43,638
脚,比我脚还进去呢。
633
00:20:43,663 --> 00:20:45,638
向外打开。
634
00:20:45,663 --> 00:20:53,638
这是训练吗?
635
00:20:53,663 --> 00:20:55,638
没问题。
636
00:20:55,663 --> 00:20:57,638
因为是私人的。
637
00:20:57,663 --> 00:21:00,638
没人看见。
638
00:21:00,663 --> 00:21:07,638
这是私人的训练。
639
00:21:07,663 --> 00:21:09,638
私人的?
640
00:21:09,663 --> 00:21:17,663
尽管满头大汗,
641
00:21:19,663 --> 00:21:23,638
因为这个透气性好。
642
00:21:23,663 --> 00:21:25,638
马上就会干。
643
00:21:25,663 --> 00:21:33,663
如果通风,马上就会干吧?
644
00:21:35,663 --> 00:21:37,638
是的。
645
00:21:37,663 --> 00:21:39,638
老师,
646
00:21:39,663 --> 00:21:41,638
那个地方,
647
00:21:41,663 --> 00:21:47,663
老师,不行。
648
00:22:20,030 --> 00:22:21,606
啊,老师
649
00:22:21,631 --> 00:22:28,606
呼吸看得见
650
00:22:28,631 --> 00:22:30,606
好的,没问题
651
00:22:30,631 --> 00:22:34,631
老师,稍微等一下,对不起。
652
00:23:02,078 --> 00:23:03,654
一旦休息一下
653
00:23:03,679 --> 00:23:05,654
好的
654
00:23:05,679 --> 00:23:07,654
起床了吗?
655
00:23:07,679 --> 00:23:09,654
是的
656
00:23:09,679 --> 00:23:14,654
让我们闭上脚
657
00:23:14,679 --> 00:23:18,654
也闭上手术吧
658
00:23:18,679 --> 00:23:26,679
只有我这边
659
00:23:27,679 --> 00:23:29,679
好的
660
00:23:31,679 --> 00:23:33,654
你没问题吧?
661
00:23:33,679 --> 00:23:35,654
没问题
662
00:23:35,679 --> 00:23:37,654
一起生存吧
663
00:23:37,679 --> 00:23:39,679
你要生存吗?
664
00:23:50,336 --> 00:23:52,911
如果你想要变得更精细,这种姿势是可以的
665
00:23:52,934 --> 00:23:53,912
好的
666
00:23:53,935 --> 00:23:59,911
怎么样?之前的训练
667
00:23:59,934 --> 00:24:04,911
怎么样?
668
00:24:04,934 --> 00:24:05,912
好的
669
00:24:05,935 --> 00:24:07,911
你的感想是?
670
00:24:07,934 --> 00:24:10,911
我去一下
671
00:24:10,934 --> 00:24:14,911
哎?感想是?
672
00:24:14,934 --> 00:24:17,934
嗯
673
00:24:37,440 --> 00:24:39,015
把手举起来吧
674
00:24:39,038 --> 00:24:41,015
举起来?好的好的
675
00:24:41,038 --> 00:24:47,015
在这种状态下
676
00:24:47,038 --> 00:24:49,015
老师,稍微
677
00:24:49,038 --> 00:24:51,015
有什么事?
678
00:24:51,038 --> 00:24:55,015
老师的位置离我更近
679
00:24:55,038 --> 00:24:57,015
什么事?
680
00:24:57,038 --> 00:24:59,015
好的
681
00:24:59,038 --> 00:25:01,015
面对前方
682
00:25:01,038 --> 00:25:05,015
手放在这个位置
683
00:25:05,038 --> 00:25:07,015
自己拿着肘部过来
684
00:25:07,038 --> 00:25:09,015
好的
685
00:25:09,038 --> 00:25:11,015
等等
686
00:25:11,038 --> 00:25:15,015
慢慢来
687
00:25:15,038 --> 00:25:17,015
从口中吸气
688
00:25:17,038 --> 00:25:19,015
吸气
689
00:25:19,038 --> 00:25:21,015
从鼻孔呼气
690
00:25:21,038 --> 00:25:27,015
这样从口中吸气
691
00:25:27,038 --> 00:25:29,015
呼气
692
00:25:29,038 --> 00:25:31,015
从鼻孔呼气
693
00:25:31,038 --> 00:25:39,038
没关系
694
00:25:57,038 --> 00:25:59,015
从鼻孔呼气
695
00:25:59,038 --> 00:26:01,015
没关系
696
00:26:01,038 --> 00:26:07,015
慢慢吸气
697
00:26:07,038 --> 00:26:09,038
这样
698
00:26:11,038 --> 00:26:13,038
呼气
699
00:26:15,038 --> 00:26:17,038
呼气
700
00:26:19,038 --> 00:26:21,038
肚子饿了
701
00:26:23,038 --> 00:26:25,015
肚子饿了
702
00:26:25,038 --> 00:26:27,038
お腹(肚子)
703
00:26:40,768 --> 00:26:42,343
真了不起
704
00:26:42,366 --> 00:26:46,343
出了很多汗
705
00:26:46,366 --> 00:26:54,343
动手吧
706
00:26:54,366 --> 00:26:56,343
在这儿吗?
707
00:26:56,366 --> 00:27:00,343
是的,当你的屁股过来时,我会踢出去的
708
00:27:00,366 --> 00:27:08,343
保持那个姿势
709
00:27:08,366 --> 00:27:10,343
出汗了吗?
710
00:27:10,366 --> 00:27:14,343
汗
711
00:27:14,366 --> 00:27:16,343
不呼吸盐分的话
712
00:27:16,366 --> 00:27:18,343
会不会出汗?
713
00:27:18,366 --> 00:27:20,343
汗
714
00:27:20,366 --> 00:27:24,343
不呼吸盐分的话
715
00:27:24,366 --> 00:27:26,366
会不会出汗?
716
00:27:40,480 --> 00:27:42,055
手在前面哦
717
00:27:42,078 --> 00:27:50,078
打开脚就行了
718
00:27:52,078 --> 00:27:54,055
慢慢地打开
719
00:27:54,078 --> 00:27:57,055
不可以自己摸
720
00:27:57,078 --> 00:28:02,055
保持手在前的姿势
721
00:28:02,078 --> 00:28:04,055
只用屁股
722
00:28:04,078 --> 00:28:06,055
用力
723
00:28:06,078 --> 00:28:07,056
就是这样
724
00:28:07,079 --> 00:28:09,055
很好
725
00:28:09,078 --> 00:28:11,055
有点害羞
726
00:28:11,078 --> 00:28:13,055
为什么害羞
727
00:28:13,078 --> 00:28:16,055
因为是训练
728
00:28:16,078 --> 00:28:20,055
这里也可以吗?
729
00:28:20,078 --> 00:28:24,055
这个地方也可以吗?
730
00:28:24,078 --> 00:28:26,055
不锻炼全身的话
731
00:28:26,078 --> 00:28:29,055
应该是吧
732
00:28:29,078 --> 00:28:32,055
太可怕了
733
00:28:32,078 --> 00:28:33,055
对不起
734
00:28:33,078 --> 00:28:34,078
稍微等一下
735
00:29:05,278 --> 00:29:06,878
出汗…
736
00:29:34,846 --> 00:29:36,423
啊,很好
737
00:29:36,446 --> 00:29:43,423
自己确认一下
738
00:29:43,446 --> 00:29:45,423
这个地方
739
00:29:45,446 --> 00:29:46,423
是的呢
740
00:29:46,448 --> 00:29:48,423
出汗很多
741
00:29:48,446 --> 00:29:49,423
是的
742
00:29:49,446 --> 00:29:50,423
来吧
743
00:29:50,448 --> 00:29:52,423
让自己摸一下
744
00:29:52,446 --> 00:29:54,423
稍微等一下
745
00:29:54,446 --> 00:29:59,423
摸一下
746
00:29:59,446 --> 00:30:00,446
好的
747
00:30:03,446 --> 00:30:05,423
啊,满是汗
748
00:30:05,446 --> 00:30:06,423
是的
749
00:30:06,448 --> 00:30:14,423
现在是专注训练的证据
750
00:30:14,446 --> 00:30:15,423
是的
751
00:30:15,448 --> 00:30:23,423
怎么样?想进行更特殊的训练吗?
752
00:30:23,446 --> 00:30:25,423
特殊的?
753
00:30:25,446 --> 00:30:27,423
是什么意思?
754
00:30:27,446 --> 00:30:30,446
会更有效果
755
00:30:31,446 --> 00:30:33,423
特殊的训练
756
00:30:33,446 --> 00:30:41,446
这个,这个是特殊的训练吗?
757
00:30:42,446 --> 00:30:43,423
更多
758
00:30:43,448 --> 00:30:51,423
这个训练是什么?
759
00:30:51,446 --> 00:30:52,423
当然
760
00:30:52,448 --> 00:31:00,448
更内部的
761
00:31:06,446 --> 00:31:09,423
角落的部分
762
00:31:09,446 --> 00:31:13,446
那里
763
00:31:20,446 --> 00:31:22,423
从内部消失脚
764
00:31:22,446 --> 00:31:23,423
稍等一下,老师
765
00:31:23,448 --> 00:31:25,423
让我们尽量排出激素吧
766
00:31:25,446 --> 00:31:26,423
好的
767
00:31:26,448 --> 00:31:30,423
我说句话试试?能理解吗?
768
00:31:30,446 --> 00:31:31,423
稍微等一下
769
00:31:31,448 --> 00:31:34,423
这是怎么回事?
770
00:31:34,446 --> 00:31:39,423
老师,稍微过来一下
771
00:31:39,446 --> 00:31:43,423
老师,老师
772
00:31:43,446 --> 00:31:45,423
这边儿
773
00:31:45,446 --> 00:31:53,446
老师
774
00:32:04,446 --> 00:32:12,446
怎么样?
775
00:32:18,446 --> 00:32:20,423
好厉害,好厉害啊
776
00:32:20,446 --> 00:32:23,423
效果出来了吧?
777
00:32:23,446 --> 00:32:25,423
我在出汗呢
778
00:32:25,446 --> 00:32:26,423
好的
779
00:32:26,448 --> 00:32:30,423
再加点儿
780
00:32:30,446 --> 00:32:32,423
增加训练效果
781
00:32:32,446 --> 00:32:34,423
让我们继续吧
782
00:32:34,446 --> 00:32:37,423
好的
783
00:32:37,446 --> 00:32:45,446
用力呼吸
784
00:32:46,446 --> 00:32:47,423
好的
785
00:32:47,448 --> 00:32:51,423
从嘴里吐出来
786
00:32:51,446 --> 00:32:58,446
老师,稍微等一下
787
00:33:31,326 --> 00:33:33,903
这是最主要的训练哦
788
00:33:33,926 --> 00:33:35,903
没击中吗?
789
00:33:35,926 --> 00:33:38,903
因为是全身运动啊
790
00:33:38,926 --> 00:33:46,926
从中间的这部分
791
00:33:53,926 --> 00:33:55,903
开始刺激
792
00:33:55,926 --> 00:33:58,903
进行全身运动
793
00:33:58,926 --> 00:34:01,903
增加肌肉吧
794
00:34:01,926 --> 00:34:09,902
不要忘了呼吸
795
00:34:09,927 --> 00:34:12,902
发声也是训练的一部分
796
00:34:12,927 --> 00:34:17,902
我声音出来了哦
797
00:34:17,927 --> 00:34:19,927
这样可以吗?
798
00:34:27,927 --> 00:34:30,927
怎么办?
799
00:34:54,927 --> 00:34:57,902
我会尽量要求的
800
00:34:57,927 --> 00:35:05,927
现在,我是处于大象状态哦
801
00:35:17,927 --> 00:35:19,902
大象?
802
00:35:19,927 --> 00:35:21,902
没错
803
00:35:21,927 --> 00:35:24,927
再试一次吧
804
00:35:41,440 --> 00:35:43,014
怎么样?
805
00:35:43,039 --> 00:35:45,014
好厉害啊
806
00:35:45,039 --> 00:35:52,014
那,换一种不一样的运动试试吧
807
00:35:52,039 --> 00:35:59,014
来,慢慢站起来
808
00:35:59,039 --> 00:36:07,039
慢慢来,站起来吧
809
00:36:09,039 --> 00:36:11,014
啊,就在这里呢
810
00:36:11,039 --> 00:36:15,014
在我的上面
811
00:36:15,039 --> 00:36:18,014
这里吗?
812
00:36:18,039 --> 00:36:20,014
是的
813
00:36:20,039 --> 00:36:24,014
好厉害,声音出来了呢
814
00:36:24,039 --> 00:36:32,039
脚步不稳定
815
00:36:46,527 --> 00:36:48,103
慢慢动起来
816
00:36:48,126 --> 00:36:50,103
全身运动
817
00:36:50,126 --> 00:36:58,126
真棒
818
00:38:20,800 --> 00:38:22,376
慢慢站起来
819
00:38:22,400 --> 00:38:30,400
过来这边
820
00:38:42,400 --> 00:38:44,376
保持原样,慢慢来
821
00:38:44,400 --> 00:38:46,400
就像缩放一样
822
00:38:57,856 --> 00:38:59,456
那么,开始吧。
823
00:39:17,695 --> 00:39:19,295
早上好
824
00:39:31,264 --> 00:39:32,840
真是个好的运动
825
00:39:32,864 --> 00:39:34,840
疼!
826
00:39:34,864 --> 00:39:38,840
可惜
827
00:39:38,864 --> 00:39:40,840
再做3次就好了
828
00:39:40,864 --> 00:39:42,840
对不起
829
00:39:42,864 --> 00:39:44,840
没事吧?
830
00:39:44,864 --> 00:39:46,840
是的
831
00:39:46,864 --> 00:39:48,840
一边呼吸,再来一次
832
00:39:48,864 --> 00:39:50,840
再来一次
833
00:39:50,864 --> 00:39:54,840
要不要一组?
834
00:39:54,864 --> 00:39:56,840
是的
835
00:39:56,864 --> 00:39:58,840
一组
836
00:39:58,864 --> 00:40:00,864
请吧
837
00:40:30,847 --> 00:40:32,422
斯——
838
00:40:54,527 --> 00:40:56,126
“慢慢来”
839
00:41:11,487 --> 00:41:16,063
啊,老师
840
00:41:16,086 --> 00:41:19,063
啊,老师
841
00:41:19,086 --> 00:41:27,063
啊,老师
842
00:41:27,086 --> 00:41:29,063
等等,这个
843
00:41:29,086 --> 00:41:33,086
啊,老师
844
00:42:34,175 --> 00:42:35,751
喂,没事吧?
845
00:42:35,775 --> 00:42:37,751
腿有点……
846
00:42:37,775 --> 00:42:39,751
腿撞到了
847
00:42:39,775 --> 00:42:41,751
腿有点……
848
00:43:06,047 --> 00:43:07,623
腿经常撞到
849
00:43:07,646 --> 00:43:09,623
厉害
850
00:43:09,646 --> 00:43:13,623
那边
851
00:43:13,646 --> 00:43:15,623
变成血管横着
852
00:43:15,646 --> 00:43:17,646
这样没关系
853
00:44:34,496 --> 00:44:35,072
好的
854
00:44:35,097 --> 00:44:37,072
再深一点
855
00:44:37,096 --> 00:44:38,072
好的
856
00:44:38,097 --> 00:44:43,072
怎么样?
857
00:44:43,096 --> 00:44:45,072
太厉害了
858
00:44:45,096 --> 00:44:49,072
很好
859
00:44:49,096 --> 00:44:51,072
厉害
860
00:44:51,096 --> 00:44:56,072
很好
861
00:44:56,096 --> 00:44:58,072
分解后
862
00:44:58,096 --> 00:45:00,072
肌肉会分解的
863
00:45:00,096 --> 00:45:01,072
是的
864
00:45:01,097 --> 00:45:04,072
提取蛋白质更好吗?
865
00:45:04,096 --> 00:45:07,072
提取蛋白质更好
866
00:45:07,096 --> 00:45:08,072
好的
867
00:45:08,097 --> 00:45:11,072
我的格里克蛋白质
868
00:45:11,096 --> 00:45:14,072
格里克蛋白质
869
00:45:14,096 --> 00:45:17,072
最重要的地方
870
00:45:17,096 --> 00:45:19,072
最轻症的地方
871
00:45:19,096 --> 00:45:21,096
拿出来吗?
872
00:46:18,688 --> 00:46:26,288
是这样吗。如果以后能回来,请先预约。
50398