1 00:00:07,741 --> 00:00:09,041 leeg 2 00:00:09,843 --> 00:00:10,943 唷咻 3 00:00:24,858 --> 00:00:25,858 唷咻 4 00:00:33,700 --> 00:00:35,000 So warm 5 00:00:35,368 --> 00:00:36,568 唷咻 6 00:00:39,939 --> 00:00:41,173 Dus 7 00:01:21,715 --> 00:01:22,948 Dit behoort reg te wees 8 00:01:23,550 --> 00:01:24,717 Alles reg 9 00:01:35,695 --> 00:01:38,697 Goed, volgende week se marathon 10 00:01:38,765 --> 00:01:41,967 Moet eerste kom en die goue medalje kry 11 00:01:51,177 --> 00:01:52,511 唷咻 12 00:01:54,514 --> 00:01:57,750 Ek het vroegoggend oefeninge gedoen 13 00:01:58,952 --> 00:02:01,653 Maar strek is belangrik 14 00:02:05,024 --> 00:02:06,992 Dis belangrik 15 00:02:08,895 --> 00:02:11,196 Moet dit goed doen 16 00:02:30,483 --> 00:02:32,284 So vermoeiend 17 00:02:38,825 --> 00:02:41,126 Moet harder werk 18 00:02:41,227 --> 00:02:42,361 唷咻 19 00:02:51,237 --> 00:02:53,172 so moeg 20 00:02:54,174 --> 00:02:57,109 Begin dan op die trapmeul hardloop 21 00:03:20,867 --> 00:03:25,604 kampioen 22 00:03:25,872 --> 00:03:30,476 Rourou 23 00:03:30,777 --> 00:03:33,679 Ek moet hard werk vir Rourou 24 00:03:43,123 --> 00:03:45,224 Genoeg hardloop 25 00:03:45,859 --> 00:03:46,959 唷咻 26 00:03:51,765 --> 00:03:54,700 Ek sweet baie vandag 27 00:03:58,004 --> 00:03:59,171 So warm 28 00:04:01,674 --> 00:04:02,241 Hallo 29 00:04:02,675 --> 00:04:03,642 Hallo 30 00:04:04,744 --> 00:04:06,478 Gee my asseblief meer raad Gee my asseblief meer raad 31 00:04:06,713 --> 00:04:10,749 Mnr Kuroi wat ons vir die eerste keer ontmoet het? Ek is Coach Kuroi 32 00:04:11,317 --> 00:04:12,684 Gee my asseblief raad 33 00:04:13,086 --> 00:04:13,986 Vra my net, Xiaoyong, vir raad. 34 00:04:14,287 --> 00:04:14,953 Xiaoyong 35 00:04:15,255 --> 00:04:16,889 Ja, eerste ontmoeting 36 00:04:16,923 --> 00:04:17,856 eerste ontmoet 37 00:04:18,058 --> 00:04:22,327 Wil jy vandag saam met my begin oefen? 38 00:04:23,263 --> 00:04:24,563 Ek is Yuko 39 00:04:24,564 --> 00:04:25,364 Juffrou Yuko 40 00:04:26,399 --> 00:04:28,100 Gee my asseblief meer raad in die toekoms 41 00:04:28,435 --> 00:04:29,735 Gee my asseblief raad 42 00:04:29,903 --> 00:04:33,472 Om eerlik te wees, is daar volgende week 'n marathon 43 00:04:33,473 --> 00:04:40,145 As jy die kampioenskap wen, sal die prys 'n goue medalje wees 44 00:04:40,814 --> 00:04:42,481 Reg Ja 45 00:04:42,882 --> 00:04:46,518 Goue medalje, my man sal ook baie bly wees 46 00:04:47,620 --> 00:04:48,387 Ja 47 00:04:48,488 --> 00:04:52,391 En ek wil nie verloor vir mense in die gemeenskap nie. 48 00:04:52,525 --> 00:04:53,258 Dis dit 49 00:04:53,293 --> 00:04:54,126 Ja 50 00:04:54,160 --> 00:04:58,664 Daar is ook verskeie mense in hierdie gimnasium wat van nabygeleë gemeenskappe kom. 51 00:04:59,332 --> 00:05:00,699 Dit is reg 52 00:05:00,700 --> 00:05:02,267 Dan kan jy absoluut nie verloor nie 53 00:05:02,268 --> 00:05:04,737 Ek hoop jy kan goed presteer 54 00:05:04,738 --> 00:05:07,373 Ek sal jou iets besonders leer 55 00:05:07,374 --> 00:05:08,741 Gee my asseblief raad 56 00:05:08,742 --> 00:05:12,478 Leer my asseblief streng 57 00:05:12,479 --> 00:05:14,413 Dan is die doelwit die goue medalje 58 00:05:14,414 --> 00:05:16,281 Ja, jy moet dit kry 59 00:05:16,282 --> 00:05:18,650 Kom ons begin dan dadelik 60 00:05:19,352 --> 00:05:22,388 Kan ek eers na jou hardloopvorm kyk? 61 00:05:22,789 --> 00:05:23,756 seker 62 00:05:25,525 --> 00:05:28,460 Gebruik hierdie masjien 63 00:05:29,929 --> 00:05:32,064 Is dit reg om dit te gebruik? 64 00:05:32,165 --> 00:05:33,399 Kan 65 00:05:34,134 --> 00:05:37,002 Maar moenie jouself eers te veel dwing nie 66 00:05:37,003 --> 00:05:37,403 goed 67 00:05:38,071 --> 00:05:39,471 So senuweeagtig 68 00:05:39,873 --> 00:05:41,373 Wil na gekyk word 69 00:05:41,374 --> 00:05:44,343 Hou net by jou normale postuur 70 00:05:44,644 --> 00:05:46,845 Dit is op die punt om te begin 71 00:05:54,387 --> 00:05:57,189 Hardloop jy gewoonlik teen hierdie spoed? 72 00:05:57,557 --> 00:05:58,624 Ja 73 00:06:00,493 --> 00:06:01,727 baie mooi 74 00:06:02,262 --> 00:06:03,729 Dankie 75 00:06:08,902 --> 00:06:10,335 Alhoewel baie goed 76 00:06:10,503 --> 00:06:14,173 Maar jy kan meer aandag gee aan die bewegings van jou hande 77 00:06:14,507 --> 00:06:15,007 goed 78 00:06:15,175 --> 00:06:18,544 Jy kan 'n bietjie op jou hande fokus 79 00:06:19,446 --> 00:06:20,512 baie mooi 80 00:06:20,613 --> 00:06:22,147 Is dit reg? 81 00:06:22,549 --> 00:06:24,416 Baie gemiddeld 82 00:06:25,552 --> 00:06:27,052 Goeie postuur 83 00:06:27,954 --> 00:06:29,555 Dankie 84 00:06:29,689 --> 00:06:31,490 Selfs beter as voorheen 85 00:06:31,624 --> 00:06:32,791 Regtig? 86 00:06:37,564 --> 00:06:39,998 Is dit reg om so te hardloop? 87 00:06:41,534 --> 00:06:42,568 Mag ek? 88 00:06:42,736 --> 00:06:46,338 Baie goeie ritme 89 00:06:48,208 --> 00:06:49,775 Gee ook aandag aan jou asemhaling 90 00:06:49,876 --> 00:06:50,309 goed 91 00:06:50,410 --> 00:06:53,145 Asem in deur die neus en asem uit deur die mond 92 00:06:53,713 --> 00:06:55,280 Laat ek probeer 93 00:06:58,284 --> 00:06:59,918 Trek jou ken 'n bietjie meer na binne 94 00:07:00,120 --> 00:07:00,819 goed 95 00:07:02,422 --> 00:07:04,323 Moenie afkyk nie 96 00:07:04,557 --> 00:07:05,324 goed 97 00:07:07,527 --> 00:07:09,962 Baie beter as voorheen 98 00:07:10,630 --> 00:07:13,999 Hardloop postuur is baie belangrik 99 00:07:14,167 --> 00:07:14,967 goed 100 00:07:20,040 --> 00:07:22,474 Dit voel regtig goed 101 00:07:23,410 --> 00:07:24,176 Baie goed 102 00:07:24,310 --> 00:07:27,880 Kan ek van voor en agter bevestig? 103 00:07:28,081 --> 00:07:29,548 OK 104 00:07:30,450 --> 00:07:32,985 Kyk vorentoe in die verte 105 00:07:34,054 --> 00:07:34,920 goed 106 00:07:36,790 --> 00:07:38,490 baie goed 107 00:07:39,192 --> 00:07:41,493 Elmboë verder terug 108 00:07:45,231 --> 00:07:49,001 Baie goed Moenie die asemhalingsmetode ook vergeet nie. 109 00:07:53,339 --> 00:07:55,941 Is hierdie spoed in orde? 110 00:07:56,109 --> 00:07:57,576 Dis oukei 111 00:07:59,079 --> 00:08:00,512 baie goed 112 00:08:01,047 --> 00:08:02,548 Want ek wil aan ’n marathon deelneem 113 00:08:02,982 --> 00:08:04,183 Ek moet hard werk 114 00:08:05,418 --> 00:08:07,319 42 kilometer is 'n lang tyd 115 00:08:07,454 --> 00:08:08,387 Ja 116 00:08:17,097 --> 00:08:20,833 Goed. Die postuur is reeds baie goed. 117 00:08:21,234 --> 00:08:22,368 geen probleem 118 00:08:23,803 --> 00:08:25,204 Miskien sal daar nog probleme wees 119 00:08:26,106 --> 00:08:27,873 Rus dan eers 120 00:08:27,874 --> 00:08:30,909 Gaan hierheen en strek bietjie 121 00:08:31,177 --> 00:08:33,045 Jy het 'n goeie rek nodig 122 00:08:33,046 --> 00:08:33,912 geweet 123 00:08:33,913 --> 00:08:35,114 Kom dan 124 00:08:35,148 --> 00:08:36,014 goed 125 00:08:36,716 --> 00:08:39,318 Steeds moeg 126 00:08:40,320 --> 00:08:42,621 Nee, nee, ek sal harder probeer 127 00:08:42,689 --> 00:08:43,355 Moenie jouself dwing nie 128 00:08:43,456 --> 00:08:45,524 Laat ons dan strek 129 00:08:46,693 --> 00:08:49,228 Begin eers met jou voete strek 130 00:08:49,229 --> 00:08:49,828 Begin met voete eerste 131 00:08:50,497 --> 00:08:51,130 Begin eers met hierdie voet 132 00:08:51,231 --> 00:08:52,364 Regtervoet af 133 00:08:52,365 --> 00:08:53,832 Goed, regtervoet onder 134 00:08:53,900 --> 00:08:57,069 dan kalf 135 00:08:57,237 --> 00:08:59,304 Trek die spiere hier uit 136 00:08:59,639 --> 00:09:01,006 Gee aandag hier 137 00:09:03,710 --> 00:09:05,310 Probeer dit hier 138 00:09:05,311 --> 00:09:06,278 Is dit so? 139 00:09:07,013 --> 00:09:08,247 Dit voel baie oop 140 00:09:09,082 --> 00:09:09,615 Is dit baie oop? 141 00:09:09,616 --> 00:09:11,083 Baie oop 142 00:09:12,585 --> 00:09:15,921 Die onderlyf is redelik sterk en baie stabiel. 143 00:09:15,922 --> 00:09:16,922 Regtig? 144 00:09:18,958 --> 00:09:20,592 Geskik vir lang afstande 145 00:09:20,593 --> 00:09:21,493 Regtig? 146 00:09:21,861 --> 00:09:23,796 Ek wens ek het 'n bietjie meer spiere gehad 147 00:09:23,797 --> 00:09:24,963 N bietjie meer? 148 00:09:24,964 --> 00:09:26,699 Ek dink dit is genoeg 149 00:09:27,133 --> 00:09:28,167 Ja? 150 00:09:28,735 --> 00:09:30,335 Verander dan jou voete 151 00:09:34,774 --> 00:09:36,975 Dit maak regtig 'n verskil om 'n afrigter te hê 152 00:09:37,210 --> 00:09:40,312 Daar is baie verskil tussen om op jou eie te oefen 153 00:09:40,513 --> 00:09:43,015 Waar is dit oukei? 154 00:09:46,319 --> 00:09:49,888 Die spiere langs die boude word maklik styfgetrek 155 00:09:50,023 --> 00:09:51,123 ja 156 00:09:53,593 --> 00:09:54,059 goed 157 00:09:54,661 --> 00:09:57,563 Amper uitgerek 158 00:09:58,131 --> 00:09:59,264 Regtig? 159 00:09:59,766 --> 00:10:01,467 Ja, my liggaam het ligter geword. 160 00:10:01,568 --> 00:10:03,569 Is dit regtig goed 161 00:10:04,237 --> 00:10:08,073 Die kompetisie kom ook nader 162 00:10:08,375 --> 00:10:12,044 Kom ons begin vandag op die onderlyf fokus. 163 00:10:12,078 --> 00:10:13,045 Goed, jammer om jou te pla. 164 00:10:13,179 --> 00:10:15,514 Goed, kom ons begin deur te hurk. 165 00:10:15,582 --> 00:10:17,082 Hurk 166 00:10:18,451 --> 00:10:19,151 Enige idee hoe om dit te doen? 167 00:10:19,319 --> 00:10:19,718 Het geen idee nie 168 00:10:20,353 --> 00:10:21,854 Sit jou hande terug 169 00:10:23,289 --> 00:10:25,991 Die breedte van jou voete is omtrent dieselfde as jou skouers 170 00:10:25,992 --> 00:10:26,425 goed 171 00:10:26,426 --> 00:10:28,127 Dit maak nie saak of jy vorentoe kyk nie 172 00:10:28,128 --> 00:10:28,560 Hierdie manier 173 00:10:29,195 --> 00:10:31,363 Maak skouerwydte van mekaar oop 174 00:10:32,465 --> 00:10:34,933 Laat sak dan jou boude stadig 175 00:10:38,705 --> 00:10:39,838 Nie sleg nie 176 00:10:40,473 --> 00:10:42,641 Kan jou boude 'n bietjie verder afgaan? 177 00:10:42,642 --> 00:10:43,108 goed 178 00:10:45,545 --> 00:10:48,580 As jy 'n bietjie afgaan, kan jy jou onderlyf beter oefen. 179 00:10:48,581 --> 00:10:49,681 Gaan soontoe? 180 00:10:49,682 --> 00:10:50,516 Kan 181 00:10:50,517 --> 00:10:51,050 goed 182 00:10:51,051 --> 00:10:53,419 Dit is goed as dit makliker is om vorentoe te leun. 183 00:10:53,420 --> 00:10:53,852 goed 184 00:10:55,555 --> 00:10:56,622 Gaan verder af 185 00:10:56,623 --> 00:10:57,689 Gaan weer af? 186 00:10:57,690 --> 00:11:00,159 Hoe verder jy gaan, hoe meer effektief sal dit wees 187 00:11:00,160 --> 00:11:00,859 goed 188 00:11:00,860 --> 00:11:02,094 Voel dit styf hier? 189 00:11:02,395 --> 00:11:03,629 Baie gevoel 190 00:11:05,565 --> 00:11:08,267 Net so reguit 191 00:11:08,368 --> 00:11:11,303 Stadig. Is dit oukei? 192 00:11:11,738 --> 00:11:12,805 Dit maak nie saak nie 193 00:11:15,575 --> 00:11:18,444 Gebruik jou boudspiere 194 00:11:19,379 --> 00:11:23,048 Dit is waar dat die spiere van die liggaam korrek gebruik word 195 00:11:23,116 --> 00:11:23,582 ja 196 00:11:23,583 --> 00:11:24,817 Hoe voel dit? 197 00:11:24,984 --> 00:11:27,386 Ja, ek voel baie goed 198 00:11:27,454 --> 00:11:30,255 Vervolgens wil ek die postuur van die rug bevestig 199 00:11:30,423 --> 00:11:32,291 Kan ek so in die gesig staar? 200 00:11:32,392 --> 00:11:33,859 Doen dan dieselfde aksie 201 00:11:33,893 --> 00:11:34,793 goed 202 00:11:35,528 --> 00:11:37,096 dieselfde spoed 203 00:11:43,703 --> 00:11:45,471 Hurk baie diep 204 00:11:46,639 --> 00:11:47,873 baie mooi 205 00:11:48,141 --> 00:11:49,441 Dankie 206 00:11:57,083 --> 00:11:57,683 Dieper 207 00:11:57,884 --> 00:11:59,618 OK 208 00:12:02,055 --> 00:12:02,788 goed 209 00:12:03,089 --> 00:12:04,022 goed 210 00:12:04,357 --> 00:12:05,357 Dit maak nie saak nie 211 00:12:05,625 --> 00:12:07,526 So vermoeiend 212 00:12:08,628 --> 00:12:09,695 Neem 'n blaaskans 213 00:12:09,863 --> 00:12:10,729 goed 214 00:12:13,233 --> 00:12:15,134 Dit lyk of jy weer sweet 215 00:12:15,535 --> 00:12:16,135 ja 216 00:12:16,569 --> 00:12:18,370 Kan ek 'n handdoek gebruik? 217 00:12:18,438 --> 00:12:19,271 Kan 218 00:12:20,573 --> 00:12:26,278 Ek het nie ander deelnemers in die gemeenskap onderrig nie 219 00:12:26,446 --> 00:12:27,679 Reg 220 00:12:27,814 --> 00:12:29,548 Jy behoort vinniger as hulle te kan hardloop 221 00:12:30,550 --> 00:12:32,751 baie gelukkig 222 00:12:33,253 --> 00:12:36,855 Wil jy jou oefensessie voortsit met iets 'n bietjie meer spesiaal? 223 00:12:37,090 --> 00:12:38,190 Goed, jammer om jou te pla. 224 00:12:38,191 --> 00:12:38,991 goed 225 00:12:39,592 --> 00:12:41,727 Dit is 'n bietjie soortgelyk aan die manier waarop ek nou gehurk het. 226 00:12:42,062 --> 00:12:44,229 'n Bietjie soos 227 00:12:44,297 --> 00:12:48,834 Kan ek weer in dieselfde posisie hurk? 228 00:12:49,202 --> 00:12:49,968 Is dit so? 229 00:12:49,969 --> 00:12:51,503 Hurk stadig neer 230 00:12:52,639 --> 00:12:54,473 stop hier 231 00:12:54,474 --> 00:12:55,374 OK stop 232 00:12:56,309 --> 00:12:58,811 Wees geduldig wanneer jy jou limiet bereik 233 00:12:58,878 --> 00:12:59,578 goed 234 00:13:00,714 --> 00:13:03,749 Gebruik krag hier 235 00:13:04,084 --> 00:13:04,483 goed 236 00:13:04,484 --> 00:13:05,751 Voel jy dit? 237 00:13:05,752 --> 00:13:07,019 Groot gevoel 238 00:13:07,887 --> 00:13:09,788 om die limiet te bereik 239 00:13:10,323 --> 00:13:11,156 goed 240 00:13:12,292 --> 00:13:15,794 Plaas jou fokus hier 241 00:13:18,298 --> 00:13:20,199 Dit voel of die hoender daar gebruik word 242 00:13:20,200 --> 00:13:20,999 Ja? 243 00:13:25,271 --> 00:13:26,405 Sal jy hartseer wees? 244 00:13:27,006 --> 00:13:28,507 dit maak nie saak nie 245 00:13:29,476 --> 00:13:30,843 Gee ook aandag aan jou asemhaling 246 00:13:40,787 --> 00:13:42,121 Sielkundige status is ook belangrik 247 00:13:42,522 --> 00:13:42,955 ja 248 00:13:42,956 --> 00:13:45,023 moenie wankel nie 249 00:13:45,825 --> 00:13:47,693 geweet 250 00:13:55,668 --> 00:13:57,803 As jy dit nie hier verdra nie, sal jy nie goeie resultate kry nie. 251 00:13:59,939 --> 00:14:00,939 maak sin 252 00:14:02,842 --> 00:14:04,309 Wees asseblief geduldig met my 253 00:14:04,711 --> 00:14:06,545 handhaaf hierdie postuur 254 00:14:17,757 --> 00:14:20,959 Ek sal jou help om dit te versterk 255 00:14:28,401 --> 00:14:29,234 daardie 256 00:14:29,936 --> 00:14:31,804 Ek moet jou help met versterkings 257 00:14:31,805 --> 00:14:35,040 Anders sal jy begin bewe 258 00:14:38,845 --> 00:14:40,179 Kan nie wankel nie 259 00:14:44,050 --> 00:14:45,150 om te konsentreer 260 00:14:51,925 --> 00:14:53,225 Wees geduldig 261 00:14:53,226 --> 00:14:53,759 Juffrou Yuko 262 00:14:55,528 --> 00:14:57,763 daardie afrigter 263 00:14:58,498 --> 00:14:59,865 Jy moet hard werk om die kampioenskap te wen 264 00:15:00,600 --> 00:15:02,134 Dis oukei, dis net oefening 265 00:15:05,805 --> 00:15:06,438 goed 266 00:15:06,439 --> 00:15:08,974 Sweet baie 267 00:15:15,782 --> 00:15:17,182 daardie 268 00:15:17,384 --> 00:15:18,183 Wat is fout? 269 00:15:18,685 --> 00:15:19,685 Hou aan met die goeie werk 270 00:15:21,788 --> 00:15:23,589 konsentreer 271 00:15:23,723 --> 00:15:25,090 Maar 272 00:15:25,859 --> 00:15:27,159 Maar 273 00:15:27,394 --> 00:15:30,262 Sweet so baie 274 00:15:34,000 --> 00:15:35,100 daardie 275 00:15:45,412 --> 00:15:46,545 Is dit reg? 276 00:15:47,247 --> 00:15:49,048 Jammer, ek is 'n bietjie 277 00:15:49,115 --> 00:15:50,349 te onderhou 278 00:15:52,886 --> 00:15:54,620 Ek sal jou ook later help om dit te versterk. 279 00:15:54,621 --> 00:15:55,721 Kom asseblief hierheen 280 00:16:02,195 --> 00:16:03,562 Dieper 281 00:16:05,265 --> 00:16:05,898 'n Bietjie dieper 282 00:16:11,671 --> 00:16:13,839 Jy moet ook aandag gee aan die spiere langsaan 283 00:16:17,310 --> 00:16:19,478 Kan nie geskud word nie, maak nie saak wat nie 284 00:16:22,782 --> 00:16:24,450 Om 42 kilometer klaar te maak, is geestesgesondheid ook baie belangrik 285 00:16:27,587 --> 00:16:29,088 geweet 286 00:16:32,559 --> 00:16:34,393 Boude het afgeval 287 00:16:35,061 --> 00:16:35,961 Lig 'n bietjie hoër 288 00:16:41,234 --> 00:16:42,101 daardie 289 00:16:42,435 --> 00:16:43,802 Sweet baie 290 00:16:44,804 --> 00:16:46,105 Voel goed 291 00:16:46,473 --> 00:16:47,706 Die hele liggaam is vol passie 292 00:17:01,821 --> 00:17:03,255 geen 293 00:17:05,925 --> 00:17:07,526 kan nie geskud word nie 294 00:17:08,128 --> 00:17:09,228 Juffrou Yuko 295 00:17:14,200 --> 00:17:14,633 ens. 296 00:17:26,112 --> 00:17:28,080 Die effek het uitgekom 297 00:17:28,548 --> 00:17:30,049 Bewe baie erg 298 00:17:33,553 --> 00:17:36,655 Ek wil 'n spesiale oefening doen 299 00:17:37,724 --> 00:17:40,359 Laat ek die postuur van onder nagaan 300 00:17:40,927 --> 00:17:43,829 Maar ek sal 'n bietjie skaam wees 301 00:17:43,863 --> 00:17:46,799 Dit is goed. Dit is 'n baie belangrike bevestigingsgebaar. 302 00:17:47,734 --> 00:17:49,201 Kom asseblief stadig af 303 00:17:49,569 --> 00:17:50,836 goed 304 00:17:53,206 --> 00:17:54,773 Verskoon my 305 00:18:00,513 --> 00:18:02,681 Hou net so op 306 00:18:03,817 --> 00:18:05,684 Moet jy stop? 307 00:18:05,719 --> 00:18:06,819 te onderhou 308 00:18:08,755 --> 00:18:11,323 Dit maak nie saak nie. Dit is ook 'n belangrike oefening. 309 00:18:15,829 --> 00:18:19,465 Behou net jou postuur so 310 00:18:19,466 --> 00:18:20,733 Wil jy dit so hou? 311 00:18:26,673 --> 00:18:28,707 Wag hiervoor 312 00:18:31,244 --> 00:18:32,945 ens. 313 00:18:34,914 --> 00:18:36,882 Hierdie postuur is 'n bietjie 314 00:18:37,484 --> 00:18:38,450 Nie baie goed nie 315 00:18:41,921 --> 00:18:43,422 Jy wil nie die kampioenskap wen nie 316 00:18:43,757 --> 00:18:46,225 Dit is reg Dan moet jy hard werk 317 00:18:49,095 --> 00:18:50,262 wag asseblief 'n oomblik 318 00:18:53,066 --> 00:18:54,900 Die boude moet hoër wees 319 00:18:54,901 --> 00:18:56,301 te onderhou 320 00:19:02,876 --> 00:19:06,345 Dit is nie goed nie, nee 321 00:19:06,780 --> 00:19:07,713 geen 322 00:19:15,722 --> 00:19:17,589 Is dit oukei, me. Yuko? 323 00:19:22,896 --> 00:19:23,562 Dit is 'n bietjie 324 00:19:24,364 --> 00:19:25,964 Moet ek sê dit is moeilik? 325 00:19:27,200 --> 00:19:28,901 Moet ons die rigting verander? 326 00:19:29,869 --> 00:19:33,739 Jy kan jou hande op jou rug leun en dit sal nie so moeilik wees nie. 327 00:19:34,307 --> 00:19:35,174 goed 328 00:19:35,308 --> 00:19:37,009 Kom stadig so af 329 00:19:49,089 --> 00:19:51,423 Is dit reg? 330 00:19:52,358 --> 00:19:54,026 Hou so aan 331 00:19:54,594 --> 00:19:55,828 goed 332 00:19:58,264 --> 00:20:01,066 Maar hierdie Die middel is af 333 00:20:19,486 --> 00:20:20,552 Niks meer nie 334 00:20:23,490 --> 00:20:28,494 Nee, wag asseblief. 335 00:20:41,174 --> 00:20:43,542 Is dit reg? 336 00:20:52,786 --> 00:20:55,921 Die uitwerking op die voete is almal sigbaar 337 00:21:03,596 --> 00:21:06,031 Ek sal voortgaan 338 00:21:14,240 --> 00:21:15,874 Ek lê hier 339 00:21:18,945 --> 00:21:22,948 Hurk dan bo-op my 340 00:21:23,183 --> 00:21:24,516 Hurk bo-op jou? 341 00:21:29,789 --> 00:21:31,557 Dit is ook 'n spesiale oefening 342 00:21:34,728 --> 00:21:36,495 Dit is 'n verleentheid 343 00:21:37,364 --> 00:21:39,264 Dit is ook 'n baie korrekte postuur 344 00:21:45,238 --> 00:21:46,438 Kom nog 'n bietjie af 345 00:21:47,073 --> 00:21:47,673 Wil jy weer afgaan? 346 00:21:47,741 --> 00:21:49,274 Kom nog 'n bietjie af 347 00:21:49,275 --> 00:21:51,610 Maar jy sal teëkom 348 00:21:51,611 --> 00:21:53,712 Dit is nie nou die tyd om hieroor om te gee nie 349 00:22:01,521 --> 00:22:03,422 moet asseblief nie wankel nie 350 00:22:07,861 --> 00:22:09,094 weer 351 00:22:12,532 --> 00:22:14,366 postuur handhaaf 352 00:22:14,768 --> 00:22:15,834 Word dit in stand gehou? 353 00:22:25,412 --> 00:22:28,047 Die liggaam se swaartepunt beweeg vorentoe en agtertoe 354 00:22:28,948 --> 00:22:32,017 Moet baie plekke stimuleer 355 00:22:32,052 --> 00:22:34,720 Andersins sal die oefeneffek nie bereik word nie 356 00:22:34,854 --> 00:22:36,555 Maar 'n bietjie 357 00:22:36,823 --> 00:22:38,557 stadiger wees 358 00:22:39,059 --> 00:22:40,559 Beide voor en na 359 00:22:41,227 --> 00:22:42,895 Benodig meer stimulasie 360 00:22:42,896 --> 00:22:45,631 Die hele ding word gevryf 361 00:22:47,701 --> 00:22:49,902 Jy moet konsentreer wanneer jy oefen 362 00:22:50,103 --> 00:22:51,236 goed 363 00:22:57,577 --> 00:22:58,777 geen 364 00:22:59,646 --> 00:23:01,013 Kan nie my middel laat sak nie 365 00:23:01,014 --> 00:23:02,448 op te lig 366 00:23:02,916 --> 00:23:03,816 daardie 367 00:23:07,020 --> 00:23:08,420 reg 368 00:23:08,455 --> 00:23:10,022 daardie 369 00:23:12,859 --> 00:23:15,194 Ek dink dit sal nie werk nie 370 00:23:15,328 --> 00:23:16,595 hoekom nie 371 00:23:16,863 --> 00:23:17,863 'n Bietjie 372 00:23:27,707 --> 00:23:31,310 Dit is 'n bietjie onvanpas 373 00:23:31,845 --> 00:23:33,379 Niks meer nie 374 00:23:33,847 --> 00:23:35,080 kom aan 375 00:23:35,648 --> 00:23:36,515 kom aan 376 00:23:39,919 --> 00:23:41,086 geen 377 00:23:41,454 --> 00:23:43,922 eerlik 378 00:23:46,359 --> 00:23:46,859 so 379 00:23:48,328 --> 00:23:50,462 As iemand kom 380 00:23:50,563 --> 00:23:52,765 Dit is oefening 381 00:23:52,899 --> 00:23:54,566 Maar 382 00:23:56,302 --> 00:23:57,436 geen 383 00:23:59,773 --> 00:24:00,672 geen 384 00:24:16,322 --> 00:24:18,757 Word dit as oefening beskou? 385 00:24:20,226 --> 00:24:21,760 Dit is oefening 386 00:24:21,795 --> 00:24:24,463 Dit stimuleer baie spiere en sal hulle ontwikkel 387 00:24:25,265 --> 00:24:26,298 Is dit so? 388 00:24:26,433 --> 00:24:27,466 Ja 389 00:24:58,998 --> 00:24:59,832 Niks meer nie 390 00:25:11,010 --> 00:25:13,746 Bewend 391 00:25:19,819 --> 00:25:20,619 Dus 392 00:25:22,155 --> 00:25:26,392 Kom ons doen 'n spesiale oefening 393 00:25:26,459 --> 00:25:28,260 Spesiale oefensessie? 394 00:25:30,463 --> 00:25:32,097 Wil jy voortgaan? 395 00:25:33,466 --> 00:25:35,334 Haal dit af 396 00:25:35,568 --> 00:25:36,668 Wag 'n oomblik 397 00:25:38,972 --> 00:25:40,939 As jy dit afhaal 398 00:25:41,408 --> 00:25:42,574 Ek wil dit ook hê 399 00:25:42,742 --> 00:25:44,843 Dit is 'n spesiale oefening 400 00:25:45,445 --> 00:25:47,880 Maar 401 00:25:52,352 --> 00:25:53,886 Maar 402 00:25:55,188 --> 00:25:56,789 So kom ons doen dit 403 00:25:58,591 --> 00:26:01,293 dit is 404 00:26:01,795 --> 00:26:03,395 Ek lê hier 405 00:26:04,130 --> 00:26:04,596 Dit is? 406 00:26:04,831 --> 00:26:07,466 Hier is waar die voete is 407 00:26:11,438 --> 00:26:12,805 Wil jy dit doen? 408 00:26:13,740 --> 00:26:15,741 Dit is ook 'n baie belangrike oefening 409 00:26:16,876 --> 00:26:19,111 Hurk asseblief soos voorheen 410 00:26:19,646 --> 00:26:20,846 Hurk so? 411 00:26:21,781 --> 00:26:23,215 Sit jou hande agter jou kop 412 00:26:25,151 --> 00:26:26,752 Staan eerste op 413 00:26:29,556 --> 00:26:31,523 kom dan stadig af 414 00:26:31,558 --> 00:26:32,491 goed 415 00:26:32,926 --> 00:26:34,660 so skaam 416 00:26:35,428 --> 00:26:36,562 te onderhou 417 00:26:36,930 --> 00:26:37,496 Handhaaf? 418 00:26:37,530 --> 00:26:38,964 'n bietjie hoër 419 00:26:44,604 --> 00:26:46,238 Postuur moet korrek wees 420 00:26:46,239 --> 00:26:46,638 goed 421 00:26:54,714 --> 00:26:56,415 so 422 00:26:58,251 --> 00:26:59,284 kom aan 423 00:26:59,352 --> 00:27:00,586 goed 424 00:27:00,620 --> 00:27:02,121 Dit is 'n baie belangrike skakel 425 00:27:03,957 --> 00:27:05,224 Wees geduldig 426 00:27:08,294 --> 00:27:10,329 Staan net eers op 427 00:27:10,330 --> 00:27:11,630 Neem dit rustig 428 00:27:15,735 --> 00:27:17,569 Hurk weer neer 429 00:27:18,505 --> 00:27:20,839 Die postuur is dieselfde as voorheen 430 00:27:24,377 --> 00:27:25,010 is dit so? 431 00:27:28,481 --> 00:27:30,416 wees geduldig 432 00:27:31,451 --> 00:27:32,518 Maar dit 433 00:27:33,586 --> 00:27:35,654 Ek is bang ek gaan in 434 00:27:37,157 --> 00:27:40,092 Solank jy terughou, gaan jy nie in nie 435 00:27:40,293 --> 00:27:41,627 Handhaaf jou middellyfposisie 436 00:27:51,538 --> 00:27:52,871 te onderhou 437 00:27:53,940 --> 00:27:54,640 kom aan 438 00:28:05,385 --> 00:28:06,919 Boud is weer af 439 00:28:15,862 --> 00:28:17,062 Kyk 440 00:28:20,667 --> 00:28:21,834 handhaaf onderhou 441 00:28:22,135 --> 00:28:23,335 hou so aan 442 00:28:25,772 --> 00:28:26,405 geen 443 00:28:27,374 --> 00:28:28,207 Niks meer nie 444 00:28:28,541 --> 00:28:29,341 wees geduldig en geduldig 445 00:28:29,409 --> 00:28:30,309 Coach is so 446 00:28:30,543 --> 00:28:31,877 As jy weer afkom, sal jy ingaan. 447 00:28:32,512 --> 00:28:33,712 Handhaaf jou postuur goed 448 00:28:33,713 --> 00:28:34,246 goed 449 00:28:35,515 --> 00:28:38,250 Maar hierdie postuur is so moeilik 450 00:28:39,219 --> 00:28:41,553 Kom af en jy sal ingaan 451 00:28:42,088 --> 00:28:43,455 Nee, ek sal ingaan 452 00:28:43,656 --> 00:28:44,757 Hou so goed so 453 00:28:47,360 --> 00:28:49,795 Ek kan dit nie meer volhou nie 454 00:28:49,796 --> 00:28:50,362 kyk 455 00:28:50,897 --> 00:28:52,765 Amper daar binne 456 00:28:54,567 --> 00:28:55,734 Komaan! 457 00:28:56,302 --> 00:28:58,303 Gee aandag aan die spiere hier 458 00:28:58,905 --> 00:29:00,572 Maar dit werk nie meer nie 459 00:29:00,573 --> 00:29:01,473 geen 460 00:29:04,744 --> 00:29:06,912 Komaan! 461 00:29:25,799 --> 00:29:29,134 Nee, ek kan nie beweeg nie 462 00:29:32,305 --> 00:29:34,940 Beweeg stadig 463 00:29:35,842 --> 00:29:38,143 Dit is 'n baie belangrike oefening 464 00:29:49,823 --> 00:29:50,856 Juffrou Yuko 465 00:29:51,725 --> 00:29:53,325 Dit gaan nou amptelik begin 466 00:29:53,960 --> 00:29:54,727 Doen dit goed 467 00:29:55,328 --> 00:29:56,395 hurkende posisie 468 00:29:56,963 --> 00:29:58,230 Jy moet dit nog onthou 469 00:29:59,866 --> 00:30:00,632 is dit so? 470 00:30:01,935 --> 00:30:03,335 Beweeg stadig op en af 471 00:30:08,441 --> 00:30:10,609 Hurk stadig 472 00:30:17,517 --> 00:30:18,484 kom aan 473 00:30:21,721 --> 00:30:23,422 Die boude is hoër 474 00:30:33,400 --> 00:30:34,433 Niks meer nie 475 00:30:35,568 --> 00:30:36,602 geen 476 00:30:36,870 --> 00:30:38,203 Beweeg goed 477 00:30:38,505 --> 00:30:39,872 goed 478 00:30:48,782 --> 00:30:50,883 Die boude is hoër 479 00:30:54,120 --> 00:30:55,854 Dit werk nie 480 00:30:55,855 --> 00:30:56,722 Wat is fout? 481 00:30:59,259 --> 00:31:00,159 geen 482 00:31:00,260 --> 00:31:01,660 Neem dit rustig 483 00:31:15,575 --> 00:31:16,642 geen 484 00:31:23,650 --> 00:31:24,850 hou so aan 485 00:31:26,186 --> 00:31:27,886 Om 42 kilometer te hardloop 486 00:31:27,887 --> 00:31:30,489 Geduld is baie belangrik 487 00:31:31,725 --> 00:31:32,858 te onderhou 488 00:31:33,593 --> 00:31:34,460 ens. 489 00:31:34,994 --> 00:31:36,328 hierdie hoek 490 00:31:37,464 --> 00:31:39,565 Ek is besig om dood te gaan 491 00:31:40,233 --> 00:31:40,766 ens. 492 00:31:50,510 --> 00:31:52,077 Wat het met juffrou Yuko gebeur? 493 00:31:53,813 --> 00:31:56,615 Ek kan nie beweeg nie 494 00:31:58,852 --> 00:32:01,353 Jy kan dit nie goed doen as jy dit nie goed doen nie 495 00:32:01,554 --> 00:32:02,755 jammer 496 00:32:03,690 --> 00:32:05,457 Dan sal ek stadig beweeg 497 00:32:07,227 --> 00:32:08,460 Hou jou hande naby 498 00:32:13,166 --> 00:32:14,833 geen 499 00:32:15,769 --> 00:32:16,935 Neem dit rustig 500 00:32:17,003 --> 00:32:18,370 wag asseblief 'n oomblik 501 00:32:27,280 --> 00:32:28,847 Nie daar beskikbaar nie 502 00:32:38,425 --> 00:32:39,758 is dit so? 503 00:32:40,060 --> 00:32:41,193 baie goed 504 00:32:42,362 --> 00:32:43,662 Beweeg op en af 505 00:32:57,177 --> 00:32:57,943 op en af 506 00:32:58,511 --> 00:32:59,411 oor 507 00:32:59,412 --> 00:33:00,579 Almal moet gestimuleer word 508 00:33:02,215 --> 00:33:02,881 is dit so? 509 00:33:06,453 --> 00:33:08,387 Gebruik jou liggaam se kern 510 00:33:08,955 --> 00:33:10,989 Beweeg jou middel heen en weer 511 00:33:12,325 --> 00:33:13,692 Die kern van die liggaam is belangrik 512 00:33:13,727 --> 00:33:14,493 goed 513 00:33:17,097 --> 00:33:17,696 geen 514 00:33:20,467 --> 00:33:22,868 Coach, ek kan dit nie meer uithou nie 515 00:33:24,437 --> 00:33:27,773 Nie meer nie, nie meer nie 516 00:33:39,185 --> 00:33:40,119 geen 517 00:33:43,923 --> 00:33:46,425 rig dit af 518 00:33:49,396 --> 00:33:51,964 Is dit 'n spesiale oefening? 519 00:33:52,599 --> 00:33:54,466 Jy sal weet nadat jy dit gesien het 520 00:33:57,337 --> 00:33:58,470 Ag nee 521 00:34:07,480 --> 00:34:08,680 wil gaan 522 00:34:16,022 --> 00:34:17,322 sal uitkom 523 00:34:18,091 --> 00:34:19,525 wil gaan 524 00:34:20,593 --> 00:34:21,760 wil gaan 525 00:34:29,002 --> 00:34:31,370 Nee, nee, nie nou nie 526 00:34:32,105 --> 00:34:33,572 geen 527 00:34:33,807 --> 00:34:35,474 Dit is nie nou die tyd vir jou om hieroor te praat nie 528 00:34:35,475 --> 00:34:36,709 Dit is oefening 529 00:34:40,714 --> 00:34:41,814 wees geduldig 530 00:34:43,483 --> 00:34:45,350 Kan dit nie meer verduur nie 531 00:34:54,728 --> 00:34:56,395 Nee, ek moet weer gaan 532 00:35:10,677 --> 00:35:12,077 Juffrou Yuko 533 00:35:12,812 --> 00:35:15,214 Ek wil ook jou postuur agter jou bevestig 534 00:35:20,687 --> 00:35:21,420 handhaaf 535 00:35:21,955 --> 00:35:22,888 goed 536 00:35:29,095 --> 00:35:30,629 Hou so aan 537 00:35:39,839 --> 00:35:41,340 Kan dit nie meer verduur nie 538 00:35:41,341 --> 00:35:42,841 Jy bewe 539 00:35:42,842 --> 00:35:44,510 Wees geduldig 540 00:35:44,511 --> 00:35:45,377 Kan dit nie meer verduur nie 541 00:35:48,281 --> 00:35:51,517 Hoekom het jy weer ingegaan? Juffrou Yuko 542 00:35:52,719 --> 00:35:54,053 Ingegaan 543 00:35:55,855 --> 00:35:57,623 Hou dit goed 544 00:35:58,191 --> 00:35:59,691 beweeg stadig op en af 545 00:36:00,160 --> 00:36:01,326 Beweeg op en af 546 00:36:11,738 --> 00:36:13,806 probeer so stadig as moontlik 547 00:36:17,477 --> 00:36:19,578 Gee aandag aan jou boude 548 00:36:29,322 --> 00:36:31,757 Gebruik die sterkte van jou hele voet 549 00:36:32,492 --> 00:36:33,492 kom aan 550 00:36:35,795 --> 00:36:36,462 geen 551 00:36:41,067 --> 00:36:42,034 Is dit so? 552 00:36:42,802 --> 00:36:43,936 Ja 553 00:36:44,070 --> 00:36:45,304 Gaan net so voort 554 00:36:58,084 --> 00:36:59,318 geen 555 00:37:08,661 --> 00:37:09,728 geen 556 00:37:16,403 --> 00:37:17,903 reg 557 00:37:20,273 --> 00:37:21,340 is dit so? 558 00:37:21,341 --> 00:37:23,242 baie mooi 559 00:37:36,689 --> 00:37:37,489 Niks meer nie 560 00:37:38,058 --> 00:37:40,192 Dit is regtig nie meer moontlik nie 561 00:37:40,627 --> 00:37:41,894 wil gaan 562 00:37:43,897 --> 00:37:45,230 wil gaan 563 00:37:45,432 --> 00:37:46,632 wees geduldig 564 00:37:46,866 --> 00:37:48,901 Nee, ek kan dit nie meer verduur nie 565 00:37:54,407 --> 00:37:55,974 Dit sal nie werk nie 566 00:37:56,443 --> 00:37:57,876 jy moet geduldig wees 567 00:38:12,158 --> 00:38:13,926 Hou dit so 568 00:38:14,694 --> 00:38:15,994 handhaaf 569 00:38:16,029 --> 00:38:17,529 Kan dit nie meer verduur nie 570 00:38:18,965 --> 00:38:22,601 wil gaan 571 00:38:28,308 --> 00:38:32,478 geen 572 00:38:40,153 --> 00:38:41,587 Nee, ek moet gaan 573 00:38:49,996 --> 00:38:51,663 Juffrou Yuko 574 00:38:52,332 --> 00:38:54,133 Om aan te hou 575 00:38:55,301 --> 00:38:58,404 Afrigter is ernstig 576 00:38:58,638 --> 00:38:59,738 Staan asseblief op 577 00:39:01,274 --> 00:39:02,574 Van agter? 578 00:39:02,809 --> 00:39:08,614 Dan, wieg jou lyf heen en weer. 579 00:39:10,216 --> 00:39:11,417 Ekself? 580 00:39:26,399 --> 00:39:27,933 Jy moet vorentoe en agtertoe beweeg 581 00:39:29,135 --> 00:39:29,535 goed 582 00:39:47,887 --> 00:39:49,588 Wat is fout? 583 00:39:59,632 --> 00:40:00,733 is dit so? 584 00:40:01,701 --> 00:40:03,168 nie sleg nie 585 00:40:07,173 --> 00:40:08,307 Voel jy die effek? 586 00:40:09,676 --> 00:40:10,909 het 587 00:40:11,745 --> 00:40:12,945 Voel dit 588 00:40:19,185 --> 00:40:21,587 Bespoedig 589 00:40:27,627 --> 00:40:29,595 Kan regtig nie 590 00:40:29,829 --> 00:40:31,830 so intens 591 00:40:41,541 --> 00:40:42,875 Wees geduldig 592 00:40:43,476 --> 00:40:44,443 goed 593 00:40:46,846 --> 00:40:48,747 Normale verstand 594 00:40:50,417 --> 00:40:52,551 Dit is te intens 595 00:40:53,853 --> 00:40:54,920 wil gaan 596 00:40:56,656 --> 00:40:57,589 wil gaan 597 00:41:04,464 --> 00:41:05,597 dra dit dra dit 598 00:41:06,599 --> 00:41:07,733 geen 599 00:41:08,134 --> 00:41:10,602 eindsprint 600 00:41:22,182 --> 00:41:23,282 wil gaan 601 00:41:40,367 --> 00:41:41,667 kom hierna toe 602 00:41:42,135 --> 00:41:43,502 Dit is nog nie verby nie 603 00:41:44,337 --> 00:41:45,137 Nog nie? 604 00:41:45,839 --> 00:41:48,374 My bene is swak 605 00:41:48,975 --> 00:41:50,209 kan sit 606 00:41:51,277 --> 00:41:52,277 hande agter 607 00:41:56,983 --> 00:41:58,884 Ek sal my tyd neem 608 00:42:01,488 --> 00:42:03,856 Sal stadig beweeg 609 00:42:04,858 --> 00:42:06,759 Juffrou Yuko, wees asseblief geduldig. 610 00:42:17,037 --> 00:42:18,604 Kan jy dit langer uithou? 611 00:42:18,671 --> 00:42:20,072 Ek kan dit nie meer verduur nie 612 00:42:40,126 --> 00:42:43,829 Jy moet hierdie gevoel verduur om jou tyd te neem. 613 00:42:49,469 --> 00:42:50,669 Ek kan dit nie meer uithou nie 614 00:42:51,271 --> 00:42:52,404 kyk vir my 615 00:42:56,543 --> 00:42:57,376 geen 616 00:43:15,061 --> 00:43:16,195 geen 617 00:43:16,596 --> 00:43:18,931 jy sweet baie 618 00:43:19,466 --> 00:43:21,300 Dit is warm om dit te dra, reg? 619 00:43:42,489 --> 00:43:43,956 Geen manier nie, afrigter 620 00:43:44,691 --> 00:43:47,092 Nie te intens nie 621 00:43:47,093 --> 00:43:48,227 geen 622 00:43:48,395 --> 00:43:50,162 Nie te intens nie 623 00:43:51,164 --> 00:43:52,898 Ek sal stadig versnel 624 00:44:09,716 --> 00:44:12,684 Nee, ek moet gaan. 625 00:44:12,952 --> 00:44:14,353 Gaan 626 00:44:14,621 --> 00:44:16,488 wil gaan 627 00:44:23,363 --> 00:44:24,797 Jy kan gaan lê 628 00:44:30,303 --> 00:44:33,472 lei my af 629 00:44:39,546 --> 00:44:41,013 geen 630 00:44:41,214 --> 00:44:42,715 Wees geduldig 631 00:44:45,351 --> 00:44:46,485 geen 632 00:44:49,089 --> 00:44:51,023 Nie te intens nie 633 00:44:51,458 --> 00:44:52,558 Wil jy die kampioenskap wen? 634 00:44:53,526 --> 00:44:54,059 ja 635 00:44:57,063 --> 00:44:58,263 Kan jy harder werk? 636 00:45:02,202 --> 00:45:03,135 Juffrou Yuko 637 00:45:03,336 --> 00:45:05,337 Nee, ek moet gaan 638 00:45:05,405 --> 00:45:06,372 Verdra dit 639 00:45:06,539 --> 00:45:08,173 Ek kan dit nie help nie 640 00:45:12,245 --> 00:45:14,313 Gaan gaan gaan 641 00:45:26,059 --> 00:45:27,893 Kyk 642 00:45:27,994 --> 00:45:29,628 jy moet vashou 643 00:45:32,766 --> 00:45:33,799 Is dit reg? 644 00:45:34,934 --> 00:45:36,335 Kan nie 645 00:45:37,904 --> 00:45:39,705 Hurk dan weer 646 00:45:42,976 --> 00:45:44,209 gebruik korrekte postuur 647 00:45:44,677 --> 00:45:46,345 hande op die hart 648 00:45:46,346 --> 00:45:49,081 Kan jou boude 'n bietjie hoër gelig word? 649 00:45:50,383 --> 00:45:51,717 handhaaf om in stand te hou 650 00:45:51,885 --> 00:45:52,951 handhaaf 651 00:45:53,186 --> 00:45:57,189 Kan nie geskud word nie, maak nie saak wat nie 652 00:45:57,757 --> 00:45:59,124 weet jy? 653 00:46:06,299 --> 00:46:07,566 Niks meer nie 654 00:46:08,168 --> 00:46:11,303 Jy moet vashou en nie rondbeweeg nie. 655 00:46:13,339 --> 00:46:14,707 kom aan 656 00:46:16,443 --> 00:46:18,143 afrigter 657 00:46:18,178 --> 00:46:19,511 Komaan, juffrou Yuko 658 00:46:21,581 --> 00:46:22,781 ek het reeds 659 00:46:24,684 --> 00:46:26,351 Ek is besig om dood te gaan 660 00:46:43,903 --> 00:46:45,070 wil gaan 661 00:46:46,039 --> 00:46:47,039 wil gaan 662 00:46:50,643 --> 00:46:51,477 wil gaan 663 00:47:03,890 --> 00:47:05,190 afrigter 664 00:47:05,725 --> 00:47:09,361 Hoe lank sal dit aanhou? 665 00:47:10,864 --> 00:47:12,064 Moet nog voortgaan 666 00:47:13,033 --> 00:47:16,402 Ek het nog nooit so 'n intense oefening gedoen nie 667 00:47:24,577 --> 00:47:26,178 Dit sal nie eindig voordat ek klaar is nie 668 00:47:27,247 --> 00:47:28,414 afrigter 669 00:47:34,487 --> 00:47:36,055 Is dit so? 670 00:47:40,093 --> 00:47:41,093 So gemaklik 671 00:47:46,266 --> 00:47:48,133 Coach, ek gaan weer 672 00:47:48,968 --> 00:47:50,636 Gaan weer 673 00:47:54,874 --> 00:47:56,542 Gaan kom 674 00:47:59,479 --> 00:48:00,646 Wil kom 675 00:48:04,584 --> 00:48:05,951 afrigter 676 00:48:32,846 --> 00:48:34,380 Juffrou Yuko 677 00:48:35,582 --> 00:48:39,485 Gaan jy môre ook 'n spesiale oefening doen? 678 00:48:44,324 --> 00:48:45,524 goed 679 00:49:07,380 --> 00:49:08,447 Juffrou Yuko 680 00:49:09,282 --> 00:49:10,149 Hallo 681 00:49:10,216 --> 00:49:11,150 Hallo 682 00:49:11,151 --> 00:49:12,584 Vandag ook gekom 683 00:49:13,653 --> 00:49:16,889 Gaan dan voort om hard te oefen 684 00:49:17,657 --> 00:49:19,425 OK ek sal my bes probeer 685 00:49:21,094 --> 00:49:23,028 Die sportklere wat ek vir jou gegee het 686 00:49:23,463 --> 00:49:24,596 Jy dra dit 687 00:49:26,633 --> 00:49:28,567 Ja, ek dra dit 688 00:49:28,735 --> 00:49:30,869 baie mooi 689 00:49:35,275 --> 00:49:38,010 geskik vir jou 690 00:49:40,046 --> 00:49:42,681 Is die grootte bietjie te klein? 691 00:49:44,184 --> 00:49:44,883 Ja 692 00:49:45,585 --> 00:49:46,018 'n Bietjie 693 00:49:49,155 --> 00:49:52,224 Kom ek kyk later ook daarna 694 00:50:03,603 --> 00:50:06,672 Groot, baie mooi 695 00:50:09,342 --> 00:50:10,709 so skaam 696 00:50:12,979 --> 00:50:14,580 Laat ek dit van nader bekyk 697 00:50:16,049 --> 00:50:17,182 Is dit so? 698 00:50:19,386 --> 00:50:20,085 Ja 699 00:50:21,454 --> 00:50:22,855 Super mooi 700 00:50:24,023 --> 00:50:26,191 Draai weer om 701 00:50:35,769 --> 00:50:37,903 puik 702 00:50:40,807 --> 00:50:42,341 Laat ek dit van nader bekyk 703 00:50:52,285 --> 00:50:55,254 Kom ons begin dan met strek. 704 00:50:58,992 --> 00:51:03,395 sit jou hande op jou kop 705 00:51:06,666 --> 00:51:08,500 Gryp jou hand hier 706 00:51:09,035 --> 00:51:10,002 Is dit so? 707 00:51:10,503 --> 00:51:13,072 Draai stadig na regs 708 00:51:13,873 --> 00:51:14,740 goed 709 00:51:17,711 --> 00:51:18,944 Span jou middellyf 710 00:51:25,151 --> 00:51:27,786 Die agterkant van die hand ook 711 00:51:28,054 --> 00:51:28,520 goed 712 00:51:28,621 --> 00:51:30,789 Die ribbes hier 713 00:51:35,428 --> 00:51:36,762 Wat is fout? 714 00:51:37,497 --> 00:51:39,398 fyn 715 00:51:39,666 --> 00:51:40,666 jammer 716 00:51:48,508 --> 00:51:50,542 Skakel dan oor na die ander kant 717 00:51:51,177 --> 00:51:52,044 goed 718 00:51:55,782 --> 00:51:57,683 Gaan 'n bietjie verder af 719 00:52:08,795 --> 00:52:11,030 Voel jy asof jy uitmekaar trek? 720 00:52:11,664 --> 00:52:12,698 het 721 00:52:13,133 --> 00:52:15,067 wawyd oop 722 00:52:17,871 --> 00:52:20,072 Moenie vergeet hoe om asem te haal nie 723 00:52:20,140 --> 00:52:21,106 goed 724 00:52:26,179 --> 00:52:28,347 Strek jou hand opwaarts 725 00:52:28,381 --> 00:52:29,982 Druk hard op 726 00:52:30,016 --> 00:52:31,116 goed 727 00:52:45,432 --> 00:52:48,267 Ek sal bietjie strek 728 00:52:49,135 --> 00:52:51,103 Hou jou hande reguit 729 00:52:51,171 --> 00:52:51,570 goed 730 00:53:07,287 --> 00:53:09,188 Die liggaam beweeg vorentoe 731 00:53:09,589 --> 00:53:10,823 Verskoon my 732 00:53:10,824 --> 00:53:12,157 Hou jou rug reguit 733 00:53:16,363 --> 00:53:18,697 Asemhalingsmetodes moet ook gekoördineer word 734 00:53:21,401 --> 00:53:22,134 Daar 735 00:53:33,580 --> 00:53:36,348 My asemhaling is 'n bietjie deurmekaar, me. Yuko. 736 00:53:36,349 --> 00:53:37,483 Verskoon my 737 00:53:39,786 --> 00:53:41,487 Wees ritmies 738 00:54:12,385 --> 00:54:14,019 Wat is fout Is dit reg? 739 00:54:17,424 --> 00:54:18,757 kom aan 740 00:54:18,758 --> 00:54:19,558 goed 741 00:54:19,559 --> 00:54:21,493 Bewend 742 00:54:22,162 --> 00:54:23,095 Verskoon my 743 00:54:25,298 --> 00:54:26,165 'n Bietjie sterker 744 00:54:30,403 --> 00:54:31,503 daardie 745 00:54:32,105 --> 00:54:33,472 Niks meer nie 746 00:54:49,556 --> 00:54:51,857 Wat het met juffrou Yuko gebeur? 747 00:54:52,992 --> 00:54:54,093 Verskoon my 748 00:54:56,029 --> 00:54:57,796 Jy bewe te veel, reg? 749 00:54:57,797 --> 00:54:58,997 jammer 750 00:55:01,034 --> 00:55:02,134 Is dit reg? 751 00:55:02,769 --> 00:55:05,371 Miskien was ek gister te moeg 752 00:55:07,040 --> 00:55:07,840 ja 753 00:55:08,842 --> 00:55:12,211 Strek jou onderlyf ook. 754 00:55:13,079 --> 00:55:14,046 goed 755 00:55:14,414 --> 00:55:16,949 Hierdie voet gaan terug 756 00:55:17,751 --> 00:55:18,884 Is dit so? 757 00:55:22,188 --> 00:55:25,991 Net so, leun jou bolyf stadig vorentoe 758 00:55:28,361 --> 00:55:29,895 Fokus op die voorvoet 759 00:55:30,563 --> 00:55:31,697 Trek dit 760 00:55:37,871 --> 00:55:39,605 Aandag is belangrik 761 00:56:11,271 --> 00:56:13,072 hou jou postuur 762 00:56:13,406 --> 00:56:14,273 goed 763 00:56:15,842 --> 00:56:17,076 kom aan 764 00:56:37,997 --> 00:56:39,898 Wat is fout Is dit reg? 765 00:57:07,460 --> 00:57:10,863 Hou dieselfde postuur as gister geen 766 00:57:26,713 --> 00:57:28,881 Nee, dit kan nie so intens wees nie 767 00:57:37,090 --> 00:57:38,557 geen 768 00:57:40,393 --> 00:57:42,394 Nee, ek moet gaan 769 00:57:43,363 --> 00:57:44,630 wil gaan 770 00:57:54,774 --> 00:57:56,909 Hoekom kan jy dit nie verduur nie? 771 00:57:58,878 --> 00:58:01,880 Jammer, ek kan dit nie meer verduur nie 772 00:58:03,316 --> 00:58:04,083 staan ​​op 773 00:58:05,385 --> 00:58:07,186 Dit kom nader aan die spel 774 00:58:08,421 --> 00:58:10,622 Kom ons oefen vandag ook hurk 775 00:58:11,558 --> 00:58:12,591 goed 776 00:58:19,299 --> 00:58:21,567 Ek sal jou van agter af help 777 00:58:21,568 --> 00:58:22,201 goed 778 00:58:22,502 --> 00:58:23,936 Neem eers jou tyd 779 00:58:26,639 --> 00:58:28,374 Dit maak nie saak of dit stadiger is nie 780 00:58:28,842 --> 00:58:29,975 Gaan verder af 781 00:58:36,449 --> 00:58:38,016 Kom weer 782 00:58:44,157 --> 00:58:45,657 daardie 783 00:58:45,692 --> 00:58:46,759 daardie 784 00:58:49,629 --> 00:58:50,963 staan ​​stil 785 00:58:52,198 --> 00:58:53,298 Gaan 'n bietjie af 786 00:58:55,668 --> 00:58:57,803 Nee, dit sal nie werk nie 787 00:58:58,138 --> 00:59:00,005 Het glad nie gehurk nie 788 00:59:00,173 --> 00:59:01,073 Maar 789 00:59:03,343 --> 00:59:04,476 Hurk neer 790 00:59:07,814 --> 00:59:08,781 Gaan verder af 791 00:59:09,916 --> 00:59:10,682 stop 792 00:59:11,351 --> 00:59:12,151 te stop 793 00:59:15,321 --> 00:59:16,155 geen 794 00:59:18,091 --> 00:59:19,191 Niks meer nie 795 00:59:24,664 --> 00:59:27,232 Moenie rondbeweeg nie 796 00:59:27,534 --> 00:59:28,834 Wag nee 797 00:59:30,170 --> 00:59:31,370 wees geduldig geen 798 00:59:31,771 --> 00:59:32,571 geen 799 00:59:34,507 --> 00:59:36,408 Nee, ek kan dit nie meer verduur nie 800 00:59:42,449 --> 00:59:43,916 Nee, ek moet gaan 801 00:59:59,666 --> 01:00:00,666 Kom weer van agter af 802 01:00:01,568 --> 01:00:02,568 Weer stadiger 803 01:00:05,905 --> 01:00:08,006 OK stop 804 01:00:30,196 --> 01:00:32,331 Jy bewe so hard 805 01:00:42,342 --> 01:00:43,742 Is dit reg? 806 01:00:53,553 --> 01:00:55,120 geen 807 01:00:56,656 --> 01:00:58,891 Nee, ek moet gaan 808 01:00:59,559 --> 01:01:01,894 Gaan gaan gaan 809 01:01:08,535 --> 01:01:10,836 Doen dit goed 810 01:01:11,838 --> 01:01:12,671 Maar 811 01:01:13,073 --> 01:01:14,373 Is dit reg? 812 01:01:16,409 --> 01:01:19,578 Dan sal ek jou help 813 01:01:21,381 --> 01:01:23,982 Dit behoort goed te wees as jy my net vashou. 814 01:01:25,318 --> 01:01:27,186 OK ek sal probeer 815 01:01:36,863 --> 01:01:39,231 Hoekom bly jy na my kyk? 816 01:01:40,900 --> 01:01:43,235 fyn 817 01:01:53,947 --> 01:01:55,814 puik 818 01:01:56,549 --> 01:01:58,083 Sulke wellustige oë 819 01:02:01,688 --> 01:02:04,189 Jy hoef nie jou aandag af te lei nie 820 01:02:04,958 --> 01:02:06,492 kyk vir my 821 01:02:15,969 --> 01:02:21,707 Sulke pragtige lippe 822 01:02:24,544 --> 01:02:26,245 Wat is fout? 823 01:02:30,383 --> 01:02:31,817 Wil jy soen? 824 01:02:37,357 --> 01:02:39,024 Kan soen 825 01:02:42,696 --> 01:02:44,363 Juffrou Xizi kan die inisiatief neem 826 01:02:58,144 --> 01:02:59,645 so oulik 827 01:03:21,368 --> 01:03:22,801 Regtig proaktief 828 01:03:24,104 --> 01:03:25,304 baie goed 829 01:04:05,512 --> 01:04:07,679 Moenie die hurkende postuur vergeet nie 830 01:04:07,781 --> 01:04:08,714 goed 831 01:04:10,116 --> 01:04:11,050 Hurk stadig neer 832 01:04:11,918 --> 01:04:12,751 goed 833 01:04:29,803 --> 01:04:30,836 Verskoon my 834 01:04:58,965 --> 01:05:00,232 Kyk 835 01:05:05,171 --> 01:05:07,940 Soen my net 836 01:05:08,074 --> 01:05:09,074 soen hier 837 01:05:09,275 --> 01:05:10,609 Direkte soen? 838 01:05:48,314 --> 01:05:49,982 Die uitdrukking is so goed 839 01:06:05,465 --> 01:06:06,832 So gemaklik 840 01:06:31,858 --> 01:06:33,392 Juffrou Yuko 841 01:06:34,594 --> 01:06:36,228 Die manier waarop jy lek is so eroties 842 01:06:40,367 --> 01:06:41,600 So gemaklik 843 01:06:57,016 --> 01:06:59,151 Dis so gemaklik daar 844 01:07:04,224 --> 01:07:05,891 Gee dit 'n lek 845 01:07:08,395 --> 01:07:09,128 Is dit so? 846 01:08:28,708 --> 01:08:31,110 Die hurkhouding moet korrek wees 847 01:08:55,435 --> 01:08:58,037 Fokus op die onderlyf 848 01:08:59,873 --> 01:09:01,940 Dit is baie belangrike opleiding 849 01:09:04,778 --> 01:09:06,045 Wees geduldig 850 01:09:32,706 --> 01:09:34,306 kan nie rus nie 851 01:09:41,247 --> 01:09:42,648 So gemaklik 852 01:10:05,538 --> 01:10:07,306 Kan jy nog hard aanhou werk? 853 01:10:10,143 --> 01:10:13,312 Jy maak inderdaad vordering 854 01:10:15,615 --> 01:10:17,015 Komaan 855 01:10:37,070 --> 01:10:37,870 Juffrou Yuko 856 01:10:38,805 --> 01:10:40,339 Die spoed moet geleidelik vinniger word 857 01:10:43,309 --> 01:10:44,476 puik 858 01:10:50,483 --> 01:10:52,351 Dis dit 859 01:10:52,452 --> 01:10:53,552 aanhou 860 01:10:58,558 --> 01:10:59,958 Kan ek kom? 861 01:11:02,062 --> 01:11:03,362 Mag ek? 862 01:11:28,421 --> 01:11:32,157 Kom baie 863 01:11:32,792 --> 01:11:33,392 ja 864 01:11:35,695 --> 01:11:37,629 Wys my jou tong 865 01:11:45,872 --> 01:11:47,239 Juffrou Yuko 866 01:11:47,540 --> 01:11:49,608 Jy is regtig wonderlik 867 01:11:54,914 --> 01:11:57,583 Neem dan 'n ruskans 868 01:12:12,065 --> 01:12:15,601 Die oefening was nou net 'n bietjie intens 869 01:12:17,070 --> 01:12:18,037 ja 870 01:12:18,538 --> 01:12:21,473 Strel eers jou spiere 871 01:12:23,043 --> 01:12:24,276 jammer om te pla 872 01:12:34,721 --> 01:12:38,991 Maar jou voete is regtig pragtig 873 01:12:40,293 --> 01:12:41,894 Dankie 874 01:12:47,233 --> 01:12:49,501 Ontspan dan net 'n bietjie 875 01:12:49,636 --> 01:12:50,736 goed 876 01:12:57,577 --> 01:12:59,244 Regtig gemaklik 877 01:13:01,948 --> 01:13:04,416 Dis oukei, jy kan jouself geniet 878 01:13:05,685 --> 01:13:08,187 Dit is belangrik om te ontspan 879 01:13:08,288 --> 01:13:09,288 ja 880 01:13:21,134 --> 01:13:22,301 Wat is fout? 881 01:13:32,178 --> 01:13:34,813 Dit is belangrik om te ontspan 882 01:13:35,582 --> 01:13:36,382 ja 883 01:13:36,416 --> 01:13:37,783 Moenie geweld gebruik nie 884 01:14:06,079 --> 01:14:08,814 Baie moegheid het opgehoop 885 01:14:09,816 --> 01:14:10,916 Regtig? 886 01:14:11,818 --> 01:14:14,153 Dit was nou 'n bietjie intens 887 01:14:16,256 --> 01:14:19,892 Laat ek jou dan met olie masseer. 888 01:14:21,494 --> 01:14:22,528 Gebruik olie? 889 01:14:38,111 --> 01:14:39,578 Hoe voel dit om olie te gebruik? 890 01:14:40,780 --> 01:14:44,850 Ja baie gemaklik 891 01:14:55,562 --> 01:14:58,263 Jy hoef nie nou geduldig te wees nie 892 01:14:59,833 --> 01:15:01,600 Is dit nie nodig om geduldig te wees nie? 893 01:15:01,701 --> 01:15:02,501 ja 894 01:15:02,702 --> 01:15:06,004 Ontspan net en geniet die gemaklike gevoel 895 01:15:06,106 --> 01:15:07,072 goed 896 01:15:17,350 --> 01:15:19,051 Sprei jou bene 'n bietjie 897 01:15:42,509 --> 01:15:44,109 Moenie rondbeweeg nie 898 01:16:02,462 --> 01:16:06,965 Sprei dan jou bene heeltemal uit 899 01:16:06,966 --> 01:16:09,535 Die sole van die twee voete moet aan mekaar raak 900 01:16:43,570 --> 01:16:44,470 Wat is fout? 901 01:16:48,208 --> 01:16:49,675 Baie gemaklik 902 01:17:09,095 --> 01:17:11,630 puik 903 01:17:11,698 --> 01:17:14,066 Die reaksie is so lus 904 01:17:15,035 --> 01:17:16,568 jammer 905 01:17:42,295 --> 01:17:44,363 Dis oukei, geniet net en wees gemaklik 906 01:18:13,493 --> 01:18:14,860 puik 907 01:18:17,330 --> 01:18:18,530 geen 908 01:18:18,998 --> 01:18:20,632 wil graag gaan 909 01:18:24,771 --> 01:18:26,071 geen 910 01:18:44,524 --> 01:18:48,060 Gaan lê dan asseblief 911 01:18:51,998 --> 01:18:53,532 Die uitdrukking is so sexy 912 01:18:54,801 --> 01:18:55,868 so skaam 913 01:19:20,960 --> 01:19:22,428 puik 914 01:19:31,471 --> 01:19:33,806 Baie warm 915 01:19:44,484 --> 01:19:45,951 puik 916 01:19:49,422 --> 01:19:51,056 ontsagwekkende 917 01:19:51,324 --> 01:19:53,592 Die smeermiddel is so warm 918 01:19:55,395 --> 01:19:57,296 Alles het deursigtig geword 919 01:20:13,713 --> 01:20:14,813 Wat is fout? 920 01:20:14,914 --> 01:20:16,281 Nie daar beskikbaar nie 921 01:20:24,724 --> 01:20:26,658 Nie daar beskikbaar nie 922 01:20:36,936 --> 01:20:38,237 is dit hier? 923 01:20:44,611 --> 01:20:45,277 geen 924 01:20:50,517 --> 01:20:51,917 Kyk mooi na my 925 01:20:52,585 --> 01:20:54,386 Dit word warmer 926 01:20:54,854 --> 01:20:56,822 dit maak nie saak nie 927 01:20:57,257 --> 01:20:59,525 Kan nie daar raak nie 928 01:21:00,794 --> 01:21:01,694 Hier? 929 01:21:10,970 --> 01:21:12,838 Regtig gemaklik 930 01:21:22,215 --> 01:21:24,817 Jy kan die gemaklike gevoel meer geniet 931 01:21:26,319 --> 01:21:27,419 Kan jy dit meer geniet? 932 01:21:34,160 --> 01:21:35,961 puik 933 01:21:39,866 --> 01:21:40,566 ek 934 01:21:42,435 --> 01:21:43,335 Kan dit nie meer verduur nie 935 01:21:44,604 --> 01:21:46,004 Dit maak nie saak nie 936 01:21:46,940 --> 01:21:48,440 Geniet dit net 937 01:21:51,478 --> 01:21:53,078 Nee, ek moet gaan 938 01:21:53,480 --> 01:21:55,013 Die tepels moet verwyder word 939 01:21:55,515 --> 01:21:56,515 Kan 940 01:21:57,150 --> 01:21:58,650 Gaan 941 01:22:04,991 --> 01:22:06,492 wil gaan 942 01:22:35,321 --> 01:22:37,189 puik 943 01:22:44,998 --> 01:22:46,765 Hoe gaan dit hier? 944 01:22:47,300 --> 01:22:49,435 So lus 945 01:22:50,470 --> 01:22:52,805 hoe so 946 01:23:13,493 --> 01:23:15,494 Die uitdrukking is so skaam 947 01:23:23,937 --> 01:23:25,003 so nat 948 01:23:25,872 --> 01:23:27,139 want 949 01:23:51,231 --> 01:23:53,632 Die vinger het ingegaan 950 01:24:04,544 --> 01:24:05,844 Ingegaan 951 01:24:06,146 --> 01:24:07,112 Ingegaan 952 01:24:07,580 --> 01:24:08,514 Wat daarvan 953 01:24:09,015 --> 01:24:10,015 Baie gemaklik 954 01:24:13,086 --> 01:24:13,886 geen 955 01:24:33,306 --> 01:24:35,274 So gemaklik 956 01:24:43,216 --> 01:24:45,484 Wat 'n harde geluid 957 01:25:06,039 --> 01:25:07,439 So gemaklik 958 01:25:26,159 --> 01:25:28,694 wil gaan 959 01:25:29,329 --> 01:25:30,596 wil gaan 960 01:26:00,627 --> 01:26:01,760 So gemaklik 961 01:26:10,437 --> 01:26:12,037 So gemaklik 962 01:26:16,176 --> 01:26:17,543 So gemaklik 963 01:26:19,546 --> 01:26:21,847 As jy gemaklik voel, gee dit 'n bietjie meer 964 01:26:38,665 --> 01:26:40,766 Nee, ek moet weer gaan 965 01:26:47,841 --> 01:26:49,942 wil gaan 966 01:26:51,010 --> 01:26:52,111 Gaan 967 01:27:09,462 --> 01:27:11,163 ek het gegaan 968 01:27:12,399 --> 01:27:14,099 Weer gegaan 969 01:27:19,139 --> 01:27:22,508 Kom ons begin dan weer oefen. 970 01:27:24,944 --> 01:27:26,345 goed 971 01:27:34,621 --> 01:27:36,755 Môre is die burger marathon 972 01:27:37,690 --> 01:27:38,323 ja 973 01:27:38,425 --> 01:27:40,192 Om môre goeie resultate te wys 974 01:27:40,593 --> 01:27:42,194 Jy moet vandag ook hard werk 975 01:27:42,262 --> 01:27:43,729 OK ek sal my bes probeer 976 01:27:44,597 --> 01:27:48,033 Begin dan met strek soos gewoonlik 977 01:27:48,234 --> 01:27:49,134 goed 978 01:27:49,369 --> 01:27:51,637 OK, dieselfde as gewoonlik 979 01:27:51,638 --> 01:27:52,738 Staan eers stil 980 01:27:54,974 --> 01:27:57,576 Begin eers van die kant af strek 981 01:27:57,711 --> 01:27:58,544 goed 982 01:27:58,945 --> 01:28:01,447 Buig stadig na regs 983 01:28:01,681 --> 01:28:02,548 goed 984 01:28:10,590 --> 01:28:12,524 Die liggaam word warm 985 01:28:13,460 --> 01:28:14,693 Juffrou Yuko 986 01:28:14,794 --> 01:28:15,861 ja 987 01:28:20,934 --> 01:28:22,401 Wat is fout? 988 01:28:22,435 --> 01:28:23,602 fyn 989 01:28:24,704 --> 01:28:26,271 So gemaklik 990 01:28:35,448 --> 01:28:37,416 Die liggaam is so warm 991 01:28:37,984 --> 01:28:41,754 Begin warm word 992 01:28:51,765 --> 01:28:53,432 Ek wil dit ook hier hê 993 01:29:02,542 --> 01:29:05,277 Ek sweet bietjie hier. 994 01:29:05,478 --> 01:29:06,612 ja 995 01:29:09,482 --> 01:29:11,483 Hou jou liggaam reguit 996 01:29:27,333 --> 01:29:28,901 Dis net die begin 997 01:29:30,103 --> 01:29:32,171 doen dit goed 998 01:29:37,444 --> 01:29:39,845 My middel beweeg 999 01:29:40,246 --> 01:29:41,847 want 1000 01:29:56,262 --> 01:29:57,196 Wat is fout 1001 01:29:57,464 --> 01:29:59,164 So gemaklik 1002 01:30:06,906 --> 01:30:07,840 Wil gaan 1003 01:30:10,009 --> 01:30:11,076 wil gaan 1004 01:30:11,678 --> 01:30:12,778 wil gaan 1005 01:30:30,964 --> 01:30:33,665 Nie sleg nie. My skouers is baie losser. 1006 01:30:36,036 --> 01:30:37,703 Kom ons verander die onderlyf 1007 01:30:39,339 --> 01:30:41,106 Regtervoet terug 1008 01:31:12,105 --> 01:31:13,872 So gemaklik 1009 01:31:39,265 --> 01:31:41,333 Nee, ek wil weer gaan 1010 01:31:43,303 --> 01:31:46,205 Help jou om meer te ontspan 1011 01:31:47,640 --> 01:31:48,640 geen 1012 01:31:49,275 --> 01:31:51,110 Gaan gaan gaan 1013 01:31:51,177 --> 01:31:52,344 wil gaan 1014 01:32:07,727 --> 01:32:09,895 Neem dit rustig 1015 01:32:14,501 --> 01:32:16,235 Jy weet hoe om aan te raak 1016 01:32:19,539 --> 01:32:21,440 Dus 1017 01:32:22,909 --> 01:32:28,047 Kom ons kyk na jou hardloophouding 1018 01:32:28,982 --> 01:32:29,381 goed 1019 01:32:36,723 --> 01:32:40,459 Die postuur word beter en beter 1020 01:32:41,094 --> 01:32:42,361 Dankie 1021 01:32:42,595 --> 01:32:44,096 baie mooi 1022 01:32:47,801 --> 01:32:50,235 Die stappe is ook baie goed 1023 01:32:51,905 --> 01:32:53,639 Dankie aan die afrigter 1024 01:32:58,511 --> 01:33:00,179 Die onderlyf is baie meer stabiel 1025 01:33:01,681 --> 01:33:03,348 Daar is verskille in oefening 1026 01:33:16,529 --> 01:33:18,597 Hande om te waai 1027 01:33:25,372 --> 01:33:27,740 Moenie die manier waarop jy asemhaal ook vergeet nie. 1028 01:33:32,412 --> 01:33:37,249 Ja, dit gaan nie net daaroor om hoër te gaan nie. 1029 01:33:38,118 --> 01:33:41,053 moenie energie mors nie 1030 01:33:41,821 --> 01:33:42,254 goed 1031 01:33:44,624 --> 01:33:47,292 Postuur moet korrek wees 1032 01:33:49,329 --> 01:33:50,796 baie mooi 1033 01:33:56,069 --> 01:33:57,803 jy is hardwerkend 1034 01:34:01,941 --> 01:34:02,775 Is dit reg? 1035 01:34:03,076 --> 01:34:04,043 Goed genoeg 1036 01:34:04,044 --> 01:34:05,544 kom hier 1037 01:34:10,450 --> 01:34:13,419 Haal eers diep asem om jou asemhaling aan te pas 1038 01:34:19,626 --> 01:34:20,692 Is dit reg? 1039 01:34:21,661 --> 01:34:22,761 OK 1040 01:34:23,096 --> 01:34:27,833 Begin dan hurk posisie 1041 01:34:28,334 --> 01:34:29,134 goed 1042 01:34:29,436 --> 01:34:31,236 vorentoe kyk 1043 01:34:34,040 --> 01:34:35,974 Sit jou hande op die agterkant van jou kop 1044 01:34:42,549 --> 01:34:43,248 Dus 1045 01:34:46,286 --> 01:34:47,753 vinger hier 1046 01:34:48,154 --> 01:34:50,222 Gaan stadig af 1047 01:34:51,891 --> 01:34:53,826 Wil jy iets so sexy doen? 1048 01:34:54,728 --> 01:34:55,627 stadig 1049 01:35:06,239 --> 01:35:08,774 Dit is so gemaklik dat ek nie meer kan hurk nie 1050 01:35:08,975 --> 01:35:09,708 kom aan 1051 01:35:11,845 --> 01:35:13,912 vinger 1052 01:35:20,420 --> 01:35:22,121 Vingers is wonderlik 1053 01:35:22,155 --> 01:35:23,522 Kom in 1054 01:35:23,990 --> 01:35:25,424 te onderhou 1055 01:35:26,593 --> 01:35:27,626 geen 1056 01:35:27,660 --> 01:35:29,795 Ek kan dit nie onderhou nie 1057 01:35:32,899 --> 01:35:35,434 Toon resultate van oefening 1058 01:35:38,004 --> 01:35:40,239 Nee, nee 1059 01:35:46,713 --> 01:35:47,980 So gemaklik 1060 01:35:53,386 --> 01:35:55,421 Nee, ek moet gaan 1061 01:35:56,156 --> 01:35:57,823 wil gaan 1062 01:35:57,924 --> 01:35:59,224 Nog nie 1063 01:36:01,294 --> 01:36:03,395 Kan nog nie gaan nie 1064 01:36:04,397 --> 01:36:05,597 Wat om te doen 1065 01:36:18,845 --> 01:36:20,446 geen Wees geduldig 1066 01:36:32,792 --> 01:36:33,826 geen 1067 01:36:34,127 --> 01:36:35,027 geen 1068 01:36:37,564 --> 01:36:40,299 Nee manier, ek kan dit nie help nie 1069 01:36:41,368 --> 01:36:42,301 Kan dit nie meer verduur nie 1070 01:36:42,402 --> 01:36:44,303 Baie gemaklik 1071 01:36:45,905 --> 01:36:47,106 Wees geduldig 1072 01:37:01,287 --> 01:37:02,287 wil gaan 1073 01:37:02,355 --> 01:37:05,290 wil gaan 1074 01:37:17,737 --> 01:37:19,905 So nat 1075 01:37:21,207 --> 01:37:23,609 Laat ek die postuur bevestig 1076 01:37:27,213 --> 01:37:28,480 jy kan my vang 1077 01:37:30,183 --> 01:37:31,183 Neem dit rustig 1078 01:37:38,925 --> 01:37:40,526 Hurk neer 1079 01:37:49,736 --> 01:37:51,804 Niks meer nie 1080 01:37:57,711 --> 01:37:58,811 geen 1081 01:38:03,516 --> 01:38:04,450 Ag nee 1082 01:38:04,617 --> 01:38:06,418 So gemaklik te onderhou 1083 01:38:11,124 --> 01:38:12,124 Daar 1084 01:38:13,827 --> 01:38:15,294 Dis wonderlik daar 1085 01:38:15,729 --> 01:38:17,930 Nee. Dis wonderlik daar. 1086 01:38:22,936 --> 01:38:23,869 geen 1087 01:38:24,938 --> 01:38:26,605 Nee, ek moet regtig gaan 1088 01:38:28,174 --> 01:38:30,275 Nee, ek moet gaan 1089 01:38:41,855 --> 01:38:44,390 Jy het weer gegaan 1090 01:38:49,829 --> 01:38:50,829 klim oor 1091 01:38:51,931 --> 01:38:53,665 dit is nog nie klaar nie 1092 01:38:56,169 --> 01:38:59,004 Hurk asseblief 1093 01:39:03,276 --> 01:39:04,309 geen 1094 01:39:07,614 --> 01:39:08,614 Kom weer af 1095 01:39:22,128 --> 01:39:23,595 geen 1096 01:39:27,801 --> 01:39:29,168 Kom weer 1097 01:40:14,714 --> 01:40:15,848 Sal dit ondraaglik wees? 1098 01:40:18,885 --> 01:40:19,685 Wil weer gaan 1099 01:40:25,325 --> 01:40:26,225 Niks meer nie 1100 01:40:35,402 --> 01:40:36,769 geen 1101 01:40:44,744 --> 01:40:46,945 Ek gaan weer 1102 01:41:00,693 --> 01:41:03,462 Juffrou Yuko, kom terug en verander die rigting 1103 01:41:05,465 --> 01:41:07,332 Dit is nog nie verby nie 1104 01:41:13,873 --> 01:41:15,474 Het korrekte postuur 1105 01:41:16,176 --> 01:41:17,009 is dit so? 1106 01:41:17,744 --> 01:41:21,313 Sit jou hande op die agterkant van jou kop 1107 01:41:31,658 --> 01:41:32,391 geen 1108 01:41:32,392 --> 01:41:33,992 Neem dit rustig 1109 01:41:36,796 --> 01:41:38,497 Kom weer af 1110 01:41:43,636 --> 01:41:45,471 Suig so hard 1111 01:41:53,713 --> 01:41:54,713 Dit werk nie 1112 01:41:57,217 --> 01:41:59,685 Hierdie kant toe sal ek binnekort weer wil gaan 1113 01:42:00,887 --> 01:42:02,121 wil gaan 1114 01:42:03,223 --> 01:42:05,924 geen 1115 01:42:06,426 --> 01:42:07,826 wil gaan 1116 01:42:22,909 --> 01:42:24,777 Wil jy voortgaan? 1117 01:42:25,078 --> 01:42:26,645 Kan nie ophou nie 1118 01:42:28,848 --> 01:42:30,315 Ek is reeds weg 1119 01:42:31,651 --> 01:42:32,718 So gemaklik 1120 01:42:39,626 --> 01:42:40,893 So gemaklik 1121 01:42:59,012 --> 01:43:01,547 Beweeg dit en kyk self 1122 01:43:01,548 --> 01:43:03,449 Niks meer nie 1123 01:43:08,655 --> 01:43:10,255 te gemaklik 1124 01:43:20,900 --> 01:43:22,000 geen 1125 01:43:22,235 --> 01:43:24,370 Wil gaan 1126 01:43:24,404 --> 01:43:25,604 Mag ek? 1127 01:43:26,840 --> 01:43:28,540 Kan ek gaan? 1128 01:43:32,245 --> 01:43:33,212 Gaan gaan gaan 1129 01:43:47,260 --> 01:43:48,394 Hoekom het jy weer gegaan? 1130 01:43:49,829 --> 01:43:51,463 want 1131 01:43:51,664 --> 01:43:54,033 Jy het dit gesê, ek ook 1132 01:44:09,349 --> 01:44:10,516 Stap asseblief op 1133 01:44:11,117 --> 01:44:12,017 goed 1134 01:44:14,687 --> 01:44:16,688 Jy moet hurk 1135 01:44:16,856 --> 01:44:19,024 Postuur moet korrek wees 1136 01:44:22,162 --> 01:44:24,430 Kom stadig af 1137 01:44:31,604 --> 01:44:32,871 weer 1138 01:44:38,478 --> 01:44:40,512 Sal ingaan 1139 01:44:40,880 --> 01:44:41,914 Sal ingaan 1140 01:44:50,857 --> 01:44:52,558 handhaaf 1141 01:44:52,726 --> 01:44:54,159 handhaaf 1142 01:45:01,901 --> 01:45:02,968 geen 1143 01:45:05,105 --> 01:45:06,205 So gemaklik 1144 01:45:13,046 --> 01:45:15,481 Dis regtig gemaklik daar 1145 01:45:20,053 --> 01:45:22,087 Die postuur moet korrek wees 1146 01:45:23,923 --> 01:45:25,324 te onderhou 1147 01:45:25,325 --> 01:45:26,325 goed 1148 01:45:28,595 --> 01:45:30,162 So gemaklik 1149 01:45:33,433 --> 01:45:35,100 wees geduldig 1150 01:45:37,637 --> 01:45:40,005 ek wil gaan 1151 01:45:41,808 --> 01:45:43,108 wil gaan 1152 01:46:10,470 --> 01:46:12,604 So gemaklik 1153 01:46:24,250 --> 01:46:26,351 Baie gemaklik 1154 01:46:36,296 --> 01:46:37,463 Ag nee 1155 01:46:37,764 --> 01:46:39,932 Druk tot die punt waar jy dit nie kan verduur nie 1156 01:46:42,669 --> 01:46:45,204 Nie goed nie, te gemaklik 1157 01:46:46,506 --> 01:46:48,540 wil gaan 1158 01:46:55,648 --> 01:46:57,683 leun terug 1159 01:47:18,605 --> 01:47:21,340 Dit voel so gemaklik as jy daaraan raak 1160 01:47:22,275 --> 01:47:23,609 Baie gemaklik 1161 01:47:24,377 --> 01:47:25,744 regtig gemaklik 1162 01:47:29,983 --> 01:47:31,450 geen 1163 01:47:38,091 --> 01:47:40,859 Niks meer nie 1164 01:47:57,277 --> 01:47:58,944 So gemaklik 1165 01:48:11,725 --> 01:48:13,692 puik 1166 01:48:14,761 --> 01:48:17,229 Dit is so gemaklik dat ek nie kan ophou nie 1167 01:48:36,149 --> 01:48:37,616 So gemaklik 1168 01:48:38,451 --> 01:48:39,852 wat om te doen 1169 01:48:40,019 --> 01:48:42,187 Baie gemaklik 1170 01:48:48,728 --> 01:48:49,962 So gemaklik 1171 01:48:51,264 --> 01:48:52,731 Groot, wonderlik 1172 01:48:53,166 --> 01:48:56,502 wil gaan 1173 01:49:19,626 --> 01:49:21,427 ontsagwekkende 1174 01:49:22,195 --> 01:49:24,263 Die poes is so nat 1175 01:49:31,171 --> 01:49:32,604 Nie goed nie. So gemaklik. 1176 01:49:32,706 --> 01:49:33,572 Ag nee 1177 01:49:33,707 --> 01:49:35,874 Hierdie haan is sleg 1178 01:49:41,548 --> 01:49:42,648 Juffrou Yuko 1179 01:49:44,217 --> 01:49:45,184 So gemaklik 1180 01:49:53,059 --> 01:49:54,259 So gemaklik 1181 01:49:54,828 --> 01:49:56,829 Wil regtig gaan 1182 01:49:58,598 --> 01:49:59,665 wil gaan 1183 01:50:22,155 --> 01:50:24,022 Gemaklik genoeg om te gaan 1184 01:50:24,457 --> 01:50:25,457 goed 1185 01:50:26,526 --> 01:50:28,927 Nee, ek moet gaan 1186 01:50:29,262 --> 01:50:31,330 Ek sal dit nie kan verdra nie 1187 01:50:31,564 --> 01:50:33,232 Geniet die gemaklike gevoel 1188 01:50:38,104 --> 01:50:39,071 hoe is dit? 1189 01:50:39,672 --> 01:50:41,440 Baie gemaklik 1190 01:50:41,875 --> 01:50:43,642 Ek sal dit nie kan verdra nie 1191 01:51:04,497 --> 01:51:05,864 So gemaklik 1192 01:51:20,613 --> 01:51:23,115 wil gaan 1193 01:51:36,963 --> 01:51:38,263 staan ​​op 1194 01:51:40,533 --> 01:51:41,633 So gemaklik 1195 01:51:52,245 --> 01:51:53,379 puik 1196 01:51:53,480 --> 01:51:54,713 So gemaklik 1197 01:51:55,815 --> 01:51:57,082 So gemaklik 1198 01:51:58,184 --> 01:52:00,152 Die uitdrukking is so skaam 1199 01:52:06,393 --> 01:52:07,760 So gemaklik 1200 01:52:10,163 --> 01:52:11,530 Ag nee 1201 01:52:28,782 --> 01:52:29,948 Oeps 1202 01:52:50,437 --> 01:52:52,337 Ag nee 1203 01:52:59,746 --> 01:53:01,914 So moeilik 1204 01:53:02,515 --> 01:53:04,817 Wil jy iets so hard insit? 1205 01:53:13,326 --> 01:53:14,727 ontsagwekkende 1206 01:53:22,235 --> 01:53:23,569 Ag nee 1207 01:53:23,937 --> 01:53:25,471 So gemaklik 1208 01:53:35,415 --> 01:53:37,182 So gemaklik 1209 01:53:43,957 --> 01:53:45,090 Ag nee 1210 01:53:45,925 --> 01:53:47,192 So gemaklik 1211 01:53:53,767 --> 01:53:54,900 puik 1212 01:53:55,902 --> 01:53:58,837 Dit is so moeilik dat dit na binne gedruk word. 1213 01:54:00,006 --> 01:54:01,907 So moeilik 1214 01:54:08,148 --> 01:54:10,716 Nee, ek wil weer gaan 1215 01:54:10,817 --> 01:54:11,984 Nee, ek wil gaan 1216 01:54:36,176 --> 01:54:37,242 puik 1217 01:54:38,378 --> 01:54:40,946 gee my meer 1218 01:54:43,149 --> 01:54:44,383 Mag ek? 1219 01:54:44,417 --> 01:54:45,984 Gee vir my 1220 01:54:48,788 --> 01:54:50,255 Ek wil meer kere gaan 1221 01:54:55,862 --> 01:54:58,630 Ek wil baie graag nog 'n paar keer soontoe gaan 1222 01:55:06,039 --> 01:55:08,574 Oeps, alles is so gemaklik 1223 01:55:12,545 --> 01:55:14,279 Ag nee 1224 01:55:19,152 --> 01:55:21,353 Nee, dit is te gemaklik 1225 01:55:28,661 --> 01:55:30,462 Nee, ek moet gaan 1226 01:55:45,612 --> 01:55:46,879 Juffrou Yuko 1227 01:55:48,848 --> 01:55:50,649 geen 1228 01:55:52,085 --> 01:55:57,523 Dit is ongelooflik Die afrigter se haan is so hard. 1229 01:56:10,303 --> 01:56:11,770 Ag nee 1230 01:56:11,838 --> 01:56:13,138 So gemaklik 1231 01:56:13,807 --> 01:56:15,340 wil gaan 1232 01:56:16,376 --> 01:56:17,776 wil gaan 1233 01:56:21,414 --> 01:56:23,248 Kan nie meer staan ​​nie 1234 01:56:46,172 --> 01:56:48,741 afrigter 1235 01:56:48,842 --> 01:56:50,976 Is dit oukei? 1236 01:56:51,811 --> 01:56:53,612 jy is wonderlik 1237 01:56:56,049 --> 01:56:57,116 Is dit so? 1238 01:57:04,157 --> 01:57:05,824 So gemaklik 1239 01:57:09,896 --> 01:57:10,929 Ag nee 1240 01:57:11,664 --> 01:57:14,033 Die afrigter is sleg 1241 01:57:23,610 --> 01:57:24,810 geen 1242 01:57:57,077 --> 01:57:58,177 So gemaklik 1243 01:57:59,946 --> 01:58:02,147 liggaam vorentoe 1244 01:58:07,654 --> 01:58:09,054 reg 1245 01:58:11,424 --> 01:58:13,092 Komaan 1246 01:58:26,106 --> 01:58:27,506 Niks meer nie 1247 01:58:31,244 --> 01:58:32,644 puik 1248 01:58:39,519 --> 01:58:40,719 Juffrou Yuko 1249 01:58:41,421 --> 01:58:44,656 Postuur moet korrek wees 1250 01:58:44,824 --> 01:58:46,358 Postuur moet korrek wees 1251 01:58:49,295 --> 01:58:50,829 is dit so? 1252 01:58:51,264 --> 01:58:53,432 te onderhou 1253 01:59:00,373 --> 01:59:02,441 Juffrou Yuko, hou asseblief terug 1254 01:59:02,776 --> 01:59:04,410 Kan jy dit verdra? 1255 01:59:13,119 --> 01:59:14,553 geen 1256 01:59:18,358 --> 01:59:19,892 geen 1257 01:59:26,332 --> 01:59:28,000 Nog nie 1258 01:59:47,887 --> 01:59:49,021 wil gaan 1259 01:59:52,492 --> 01:59:53,892 draai om 1260 01:59:55,028 --> 01:59:56,228 Kan nie ophou nie 1261 01:59:56,596 --> 01:59:57,963 te onderhou 1262 02:00:02,902 --> 02:00:04,103 Kan jy? 1263 02:00:04,270 --> 02:00:05,237 ja 1264 02:00:07,640 --> 02:00:09,274 dis al 1265 02:00:12,812 --> 02:00:14,213 So gemaklik 1266 02:00:20,120 --> 02:00:21,220 geen 1267 02:00:25,825 --> 02:00:27,526 Dit sal ondraaglik wees 1268 02:00:27,961 --> 02:00:29,928 Boude hoër 1269 02:00:32,465 --> 02:00:34,166 So gemaklik 1270 02:00:35,035 --> 02:00:37,603 Dit is so gemaklik om van onder af vas te hou 1271 02:00:40,407 --> 02:00:42,074 Ag nee 1272 02:00:45,578 --> 02:00:46,612 wil gaan 1273 02:00:56,656 --> 02:00:57,823 geen 1274 02:01:01,995 --> 02:01:03,462 Moet nog voortgaan 1275 02:01:04,531 --> 02:01:05,698 Niks meer nie 1276 02:01:08,635 --> 02:01:10,903 Werk hard vir môre 1277 02:01:11,738 --> 02:01:12,504 weet jy? 1278 02:01:12,772 --> 02:01:13,906 Ek sal hard werk 1279 02:01:26,553 --> 02:01:28,320 Nee, ek moet gaan 1280 02:01:38,898 --> 02:01:40,199 geen 1281 02:01:44,170 --> 02:01:45,371 geen 1282 02:01:45,638 --> 02:01:47,039 Nee, dis te gemaklik 1283 02:01:49,476 --> 02:01:51,009 Sweet so baie 1284 02:02:12,265 --> 02:02:13,165 Ag nee 1285 02:02:14,034 --> 02:02:16,068 Nie goed nie. So gemaklik. 1286 02:02:17,537 --> 02:02:20,305 So wonderlik, so moeilik 1287 02:02:21,041 --> 02:02:23,142 So kragtig, nee, so hard 1288 02:02:27,247 --> 02:02:28,614 Dit sal ondraaglik wees 1289 02:02:29,416 --> 02:02:30,983 Kan regtig nie 1290 02:02:32,719 --> 02:02:34,286 So gemaklik 1291 02:02:41,428 --> 02:02:42,327 geen 1292 02:02:43,730 --> 02:02:48,233 Nee, ek sal dit nie kan verdra nie. 1293 02:02:50,537 --> 02:02:51,804 So gemaklik 1294 02:02:53,573 --> 02:02:55,574 So gemaklik 1295 02:03:00,814 --> 02:03:03,248 Nee, ek moet weer gaan 1296 02:03:04,517 --> 02:03:06,051 Gaan kom 1297 02:03:06,286 --> 02:03:08,454 Ek gaan ook 1298 02:03:18,398 --> 02:03:19,431 geen 1299 02:03:26,873 --> 02:03:28,374 afrigter 1300 02:03:30,243 --> 02:03:31,744 Wil kom 1301 02:03:32,145 --> 02:03:34,246 Kom meer 1302 02:03:36,049 --> 02:03:38,050 Nie goed nie. So gemaklik. 1303 02:03:39,085 --> 02:03:46,525 wil gaan 1304 02:03:46,693 --> 02:03:47,960 Wil kom 1305 02:04:06,413 --> 02:04:08,614 Wonderlik 1306 02:04:11,184 --> 02:04:12,851 Kom baie 1307 02:04:21,661 --> 02:04:23,062 Juffrou Yuko 1308 02:04:23,863 --> 02:04:26,732 Kan jy harder werk in môre se kompetisie? 1309 02:04:29,502 --> 02:04:30,669 Kan 1310 02:04:31,204 --> 02:04:33,505 Ek sal hard werk 1311 02:04:37,544 --> 02:04:38,944 Juffrou Yuko