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1
00:13:34,639 --> 00:13:36,615
请多关照。
2
00:13:36,639 --> 00:13:41,615
今后,我将负责指导这个社团。
3
00:13:41,639 --> 00:13:42,615
好的。
4
00:13:42,639 --> 00:13:50,639
你在上一场比赛中,排名上升到了哪里?
5
00:13:52,639 --> 00:13:58,639
我还没有取得过两连胜,最高排名是第四。
6
00:13:59,639 --> 00:14:04,615
啊,是这样。县大赛第四名。
7
00:14:04,639 --> 00:14:05,615
是这样啊。
8
00:14:05,639 --> 00:14:08,749
我要让你在县大赛夺冠,不仅如此,
9
00:14:08,773 --> 00:14:13,639
还要在全国大赛中夺冠,
所以我成为了这个社团的教练。
10
00:14:19,639 --> 00:14:20,615
好的。
11
00:14:20,639 --> 00:14:22,615
从今天开始,请多关照。
12
00:14:22,639 --> 00:14:23,639
是的,请多指教。
13
00:14:25,639 --> 00:14:33,639
好了,首先,我想看看你的瞬间爆发力,
所以在这里,请展示一下反复横跳。
14
00:14:34,639 --> 00:14:35,615
好的。
15
00:14:35,639 --> 00:14:43,639
请吧。
16
00:14:45,639 --> 00:14:46,615
嗯。
17
00:14:46,639 --> 00:14:54,639
为什么要停下来?
18
00:15:02,639 --> 00:15:04,615
等一下,再跳得更远一点。
19
00:15:04,639 --> 00:15:05,639
等一下,再跳远一点。
20
00:15:19,296 --> 00:15:20,871
你之前能跳这么远吗?
21
00:15:20,895 --> 00:15:22,871
对不起。
22
00:15:22,895 --> 00:15:25,871
没关系,瞬间爆发力大致上明白了。
23
00:15:25,895 --> 00:15:27,871
那么下次,开始跑步。
24
00:15:27,895 --> 00:15:29,871
好的。
25
00:15:29,895 --> 00:15:37,895
腰再高一点。
26
00:15:39,895 --> 00:15:41,871
好的。
27
00:15:41,895 --> 00:15:44,871
再试一次。
28
00:15:44,895 --> 00:15:47,871
在这条线上。
29
00:15:47,895 --> 00:15:49,871
关于位置。
30
00:15:49,895 --> 00:15:51,871
预备,跑!
31
00:15:51,895 --> 00:15:56,871
再试一次。
32
00:15:56,895 --> 00:15:59,871
关于位置。
33
00:15:59,895 --> 00:16:01,871
预备,跑!
34
00:16:01,895 --> 00:16:09,895
为了跑得快,重要的是起步。
35
00:16:12,895 --> 00:16:16,871
再试一次。
36
00:16:16,895 --> 00:16:18,871
关于位置。
37
00:16:18,895 --> 00:16:20,871
预备,跑!
38
00:16:20,895 --> 00:16:22,871
停下来。
39
00:16:22,895 --> 00:16:27,871
看这边。
40
00:16:27,895 --> 00:16:30,871
如果这样被击中,
你会摇摇晃晃吗?就是这样。
41
00:16:30,895 --> 00:16:32,871
不要晃动轴。
42
00:16:32,895 --> 00:16:33,873
好的。
43
00:16:33,897 --> 00:16:35,871
好的,再试一次。
44
00:16:35,895 --> 00:16:37,871
关于位置。
45
00:16:37,895 --> 00:16:39,871
预备,跑!
46
00:16:39,895 --> 00:16:41,871
不要晃动。
47
00:16:41,895 --> 00:16:43,871
再高点儿。
48
00:16:43,895 --> 00:16:45,871
好的。
49
00:16:45,895 --> 00:16:46,871
看这里。
50
00:16:46,895 --> 00:16:47,873
好的。
51
00:16:47,897 --> 00:16:51,871
稍微感觉一下被压到的程度,以免飘起来。
52
00:16:51,895 --> 00:16:52,873
好的。
53
00:16:52,897 --> 00:16:54,871
好好感觉。
54
00:16:54,895 --> 00:17:00,871
你确保做了拉伸吗?
55
00:17:00,895 --> 00:17:03,871
是的,练习前后都做了。
56
00:17:03,895 --> 00:17:07,872
练习前后,各做了多久?
57
00:17:07,895 --> 00:17:09,872
大约10分钟。
58
00:17:09,895 --> 00:17:12,872
啊,稍微不够,还不够。
59
00:17:12,895 --> 00:17:17,872
要传达感觉,也需要柔韧性。
60
00:17:17,895 --> 00:17:18,873
好的。
61
00:17:18,896 --> 00:17:21,872
那这边做柔韧性运动吧。
62
00:17:21,895 --> 00:17:22,895
好的。
63
00:17:34,400 --> 00:17:36,976
你总是一个人做柔韧性运动吗?
64
00:17:37,000 --> 00:17:37,977
是的。
65
00:17:38,000 --> 00:17:45,976
就这些吗?
66
00:17:46,000 --> 00:17:54,000
关节周围的肌肉受限。
67
00:17:55,000 --> 00:17:56,976
因为用力压。
68
00:17:57,000 --> 00:17:58,976
如果感到疼痛,
69
00:17:59,000 --> 00:18:00,976
要明确地说。
70
00:18:01,000 --> 00:18:01,976
好的。
71
00:18:02,000 --> 00:18:02,976
不要勉强。
72
00:18:03,000 --> 00:18:03,977
好的。
73
00:18:04,000 --> 00:18:09,976
这样可以吗?
74
00:18:10,000 --> 00:18:10,977
好的。
75
00:18:11,000 --> 00:18:12,976
好柔软。
76
00:18:13,000 --> 00:18:19,976
把手放在这里。
77
00:18:20,000 --> 00:18:22,976
好了,这次把身体弯下来。
78
00:18:23,000 --> 00:18:28,976
这样可以吗?
79
00:18:29,000 --> 00:18:30,000
好的。
80
00:18:32,000 --> 00:18:33,000
好了。
81
00:18:34,000 --> 00:18:36,000
好了。
82
00:18:47,166 --> 00:18:50,767
柔韧性真好。
83
00:19:11,807 --> 00:19:14,383
那下次试试分开腿。
84
00:19:14,406 --> 00:19:15,384
分开腿。
85
00:19:15,407 --> 00:19:23,407
好柔软。
86
00:19:24,406 --> 00:19:31,383
老师走到后面。
87
00:19:31,406 --> 00:19:34,383
这不会很痛苦吗?
88
00:19:34,406 --> 00:19:35,406
是的。
89
00:19:37,406 --> 00:19:39,383
稍微继续深呼吸。
90
00:19:39,406 --> 00:19:42,383
从鼻子吸气,从嘴巴吐出。
91
00:19:42,406 --> 00:19:50,406
再多多呼吸。
92
00:20:03,406 --> 00:20:05,383
好了,没事。
93
00:20:05,406 --> 00:20:07,383
那下次把头。
94
00:20:07,406 --> 00:20:09,383
向后。
95
00:20:09,406 --> 00:20:11,383
再拉长一点。
96
00:20:11,406 --> 00:20:13,383
好的。
97
00:20:13,406 --> 00:20:15,383
是的,用力坐下。
98
00:20:15,406 --> 00:20:23,406
膝盖紧紧地靠着腰部呢。
99
00:20:25,406 --> 00:20:27,383
有点疼。
100
00:20:27,406 --> 00:20:29,383
有点疼吗?
101
00:20:29,406 --> 00:20:31,383
是的。
102
00:20:31,406 --> 00:20:33,383
不要踩,没什么事的,
103
00:20:33,406 --> 00:20:35,383
疼的时候要早点说。
104
00:20:35,406 --> 00:20:37,383
是的。
105
00:20:37,406 --> 00:20:39,383
好了,慢慢转圈。
106
00:20:39,406 --> 00:20:43,383
关节没有完全打开呢。
107
00:20:43,406 --> 00:20:47,383
没关系,稍微有点。
108
00:20:47,406 --> 00:20:51,383
是的。
109
00:20:51,406 --> 00:20:55,383
关节没有完全打开。
110
00:20:55,406 --> 00:20:57,383
没关系,稍微有点。
111
00:20:57,406 --> 00:20:59,383
可能是肌肉比较细。
112
00:20:59,406 --> 00:21:07,383
这个不疼。
113
00:21:07,406 --> 00:21:09,383
是的。
114
00:21:09,406 --> 00:21:11,383
这里也是。
115
00:21:11,406 --> 00:21:13,383
是的。
116
00:21:13,406 --> 00:21:15,383
这里也是。
117
00:21:15,406 --> 00:21:17,406
是的。
118
00:21:19,406 --> 00:21:21,383
好了。
119
00:21:21,406 --> 00:21:23,383
那么下次换背面。
120
00:21:23,406 --> 00:21:29,383
好的。
121
00:21:29,406 --> 00:21:31,383
在这种状态下,
122
00:21:31,406 --> 00:21:33,383
分开膝盖。
123
00:21:33,406 --> 00:21:37,383
好柔软啊。
124
00:21:37,406 --> 00:21:43,383
按摩我。
125
00:21:43,406 --> 00:21:45,406
是的。
126
00:21:47,406 --> 00:21:49,383
这个不疼吗?
127
00:21:49,406 --> 00:21:51,406
是的。
128
00:22:08,126 --> 00:22:16,126
关节的柔软度已经到了极限,
是因为肌肉力量不足吗?
129
00:22:16,727 --> 00:22:21,702
所以不能在比赛中获胜吗?
130
00:22:21,727 --> 00:22:27,727
好了,那么就这样分开腿。
131
00:22:29,727 --> 00:22:32,702
好了,用力。
132
00:22:32,727 --> 00:22:40,727
从小身体就比较柔软吗?
133
00:22:44,727 --> 00:22:46,702
是的呢。
134
00:22:46,727 --> 00:22:47,727
好了。
135
00:23:02,270 --> 00:23:06,871
起跑时踏步要稳。
136
00:23:19,166 --> 00:23:20,742
要用力压下去。
137
00:23:20,767 --> 00:23:25,742
不疼吗?
138
00:23:25,767 --> 00:23:26,767
没问题。
139
00:23:58,336 --> 00:23:59,911
怎么了?疼吗?
140
00:23:59,934 --> 00:24:01,171
没问题。
141
00:24:01,194 --> 00:24:02,671
要继续吗?
142
00:24:02,694 --> 00:24:03,172
是的。
143
00:24:03,195 --> 00:24:11,195
注意,不要忘记呼吸。
144
00:24:13,194 --> 00:24:14,194
是的。
145
00:25:07,454 --> 00:25:12,030
看,接下来,四次倍数,四次倍数。
146
00:25:12,055 --> 00:25:20,055
用力推出去,看。
147
00:25:21,055 --> 00:25:24,030
好了,继续按摩。
148
00:25:24,055 --> 00:25:28,030
力气,用力压下去吧
149
00:25:28,055 --> 00:25:29,031
好的
150
00:25:29,056 --> 00:25:37,056
压下去了,喘不过气了
151
00:25:41,055 --> 00:25:45,030
紧吗?
152
00:25:45,055 --> 00:25:47,030
是的,没问题
153
00:25:47,055 --> 00:25:55,030
唉,就这样吧,这么柔软之类的,按摩一下
154
00:25:55,055 --> 00:25:57,030
喘口气吧,那就
155
00:25:57,055 --> 00:26:00,030
在比赛中不能取得胜利吧
156
00:26:00,055 --> 00:26:04,030
想在比赛中获胜呢
157
00:26:04,055 --> 00:26:06,055
真不容易啊
158
00:26:17,855 --> 00:26:19,431
看,不要破坏姿势
159
00:26:19,454 --> 00:26:27,454
老师说可以破坏姿势吗?
160
00:26:30,454 --> 00:26:38,454
这个地方好像比较弱
161
00:26:43,454 --> 00:26:46,431
重点按摩一下,好吗?
162
00:26:46,454 --> 00:26:48,454
嗯,嗯
163
00:27:01,078 --> 00:27:04,055
啊啊啊啊啊
164
00:27:04,078 --> 00:27:11,375
这个姿势真累人啊
165
00:27:11,398 --> 00:27:17,455
好的,下次换仰卧吧
166
00:27:17,480 --> 00:27:25,480
伸展腿部
167
00:27:37,728 --> 00:27:39,303
把腿抬高
168
00:27:39,326 --> 00:27:46,303
这边摇晃一下
169
00:27:46,326 --> 00:27:51,303
那边也摇晃一下
170
00:27:51,326 --> 00:27:56,303
好的
171
00:27:56,326 --> 00:28:01,326
在这儿自己把脚拿过来
172
00:28:20,864 --> 00:28:22,439
不要忘了好好呼吸
173
00:28:22,462 --> 00:28:27,439
呼吸变浅了哦
174
00:28:27,462 --> 00:28:35,462
这个姿势疼吗?
175
00:28:46,462 --> 00:28:51,439
还是这边比较好,把腿分开
176
00:28:51,462 --> 00:28:59,439
这一节比较柔软
177
00:28:59,462 --> 00:29:06,439
自己能保持这个姿势吗?
178
00:29:06,462 --> 00:29:08,439
疼
179
00:29:08,462 --> 00:29:16,462
果然这里的肌肉撑不住
180
00:29:32,222 --> 00:29:33,798
身体不要躲闪
181
00:29:33,823 --> 00:29:39,798
这样是无法在比赛中获胜的
182
00:29:39,823 --> 00:29:43,798
所有的强队都在做这个
183
00:29:43,823 --> 00:29:51,823
还没结束,还有
184
00:29:54,823 --> 00:29:56,798
啊~
185
00:29:56,823 --> 00:30:04,823
柔韧性是有的
186
00:30:16,823 --> 00:30:19,823
只是耐力不够
187
00:30:21,823 --> 00:30:24,798
把腿分开,稳一点
188
00:30:24,823 --> 00:30:32,823
不要闭眼,不要转移视线
189
00:30:33,823 --> 00:30:36,823
看着老师做吧
190
00:30:50,070 --> 00:30:58,070
嗯,要打开了
191
00:31:09,590 --> 00:31:13,247
啊啊啊啊啊
192
00:31:13,270 --> 00:31:15,270
嗯
193
00:31:16,671 --> 00:31:20,646
啊啊啊啊啊
194
00:31:20,671 --> 00:31:23,646
怎么办呢?
195
00:31:23,671 --> 00:31:31,671
这件比赛服,平时也穿这件练习
196
00:31:34,391 --> 00:31:42,391
在比赛的时候呢?
197
00:31:43,510 --> 00:31:46,846
更小的东西会跑得更快。
198
00:31:46,871 --> 00:31:51,686
练习和比赛,总是这样的。
199
00:31:51,711 --> 00:31:56,167
如果不处于相同的状态,即使在比赛时。
200
00:31:56,192 --> 00:31:59,086
不能展现出好的身体状态。
201
00:31:59,111 --> 00:32:04,047
让我们让身体变得更轻松,然后进行训练。
202
00:32:04,070 --> 00:32:07,047
啊啊啊啊啊啊。
203
00:32:07,070 --> 00:32:11,487
要让身体变得更轻松。
204
00:32:11,510 --> 00:32:13,487
嗯。
205
00:32:13,510 --> 00:32:21,487
高抬腿。
206
00:32:21,510 --> 00:32:29,366
用力打开,就像刚才那样。
207
00:32:29,391 --> 00:32:33,671
保持呼吸。
208
00:32:41,230 --> 00:32:44,207
在这样的状态下。
209
00:32:44,230 --> 00:32:52,126
看,从尺寸来看。
210
00:32:52,151 --> 00:32:56,967
嗯。
211
00:32:56,990 --> 00:33:04,990
啊啊啊啊啊啊,不要闭上,打开,打开。
212
00:33:10,750 --> 00:33:14,671
如果一直是这样,是无法赢得比赛的。
213
00:36:45,184 --> 00:36:46,784
喂,把腿好好打开。
214
00:38:17,135 --> 00:38:19,110
在做什么呢?
215
00:38:19,135 --> 00:38:21,110
下一个。
216
00:38:21,135 --> 00:38:23,110
把这边对着屁股。
217
00:38:29,135 --> 00:38:31,110
用力踢屁股。
218
00:38:35,135 --> 00:38:37,110
试着这样动起来。
219
00:38:41,135 --> 00:38:43,110
是的,是的,是的。
220
00:38:47,135 --> 00:38:49,110
真可惜。
221
00:38:59,135 --> 00:39:01,110
看。
222
00:39:01,135 --> 00:39:03,110
放在后面。
223
00:39:03,135 --> 00:39:05,110
在这里,在这里。
224
00:39:13,135 --> 00:39:15,110
不要躲开屁股。
225
00:39:15,135 --> 00:39:17,110
用力弯腰。
226
00:39:17,135 --> 00:39:19,110
是的,是的,是的。
227
00:39:39,135 --> 00:39:41,110
好了,可以了。
228
00:39:47,135 --> 00:39:49,110
啊。
229
00:39:49,135 --> 00:39:51,110
要跑掉了吗?
230
00:39:51,135 --> 00:39:53,110
因为没好好弯腰。
231
00:39:53,135 --> 00:39:55,110
呐。
232
00:39:59,135 --> 00:40:01,110
露出热情的脸。
233
00:40:29,135 --> 00:40:31,110
用身体。
234
00:40:31,135 --> 00:40:37,110
拉伸。
235
00:40:37,135 --> 00:40:39,110
做深蹲,深蹲。
236
00:40:39,135 --> 00:40:41,110
膝盖打开,上下运动。
237
00:40:51,135 --> 00:40:53,110
做深蹲的时候。
238
00:40:53,135 --> 00:40:55,110
手放在哪个位置?
239
00:42:58,559 --> 00:43:00,135
还没结束呢,看。
240
00:43:00,159 --> 00:43:02,135
站起来,站起来。
241
00:43:02,159 --> 00:43:04,135
站起来,站起来。
242
00:43:04,159 --> 00:43:08,135
像老师一样面对着。
243
00:43:08,159 --> 00:43:12,135
转向这边,裙子。
244
00:43:12,159 --> 00:43:20,159
手放在哪个位置?
245
00:43:26,159 --> 00:43:28,135
把脸抬高。
246
00:43:28,159 --> 00:43:36,135
这时,如果背部挺得圆圆的,看起来会很丑。
247
00:43:36,159 --> 00:43:44,159
还能做到,看吧
248
00:43:46,159 --> 00:43:50,135
可以依靠先生的手
249
00:43:50,159 --> 00:43:52,159
是的,是的,是的
250
00:44:18,159 --> 00:44:20,135
分开腿,分开腿
251
00:44:20,159 --> 00:44:28,135
可以吗,就这样动起来吗
252
00:44:28,159 --> 00:44:32,159
可以把手放在先生身上吗
253
00:44:34,159 --> 00:44:36,135
可以
254
00:44:36,159 --> 00:44:44,159
真可惜
255
00:44:50,159 --> 00:44:52,135
可以的
256
00:44:52,159 --> 00:45:00,159
是不是同时休息
257
00:45:10,159 --> 00:45:12,135
脸出来了
258
00:45:12,159 --> 00:45:14,159
呼吸出来了
259
00:45:29,623 --> 00:46:17,623
啊~啊~
260
00:46:31,103 --> 00:46:32,679
站起来
261
00:46:32,702 --> 00:46:38,679
请把腰挺出来
262
00:46:38,702 --> 00:46:46,702
要看中央线
263
00:46:47,702 --> 00:47:32,679
请把腰挺出来
264
00:47:32,702 --> 00:47:34,679
另一侧也要一样
265
00:47:34,702 --> 00:47:44,702
请把腰挺出来
266
00:48:10,702 --> 00:48:12,679
第一次看到这样
267
00:48:12,702 --> 00:48:14,679
动作要轻松
268
00:48:14,702 --> 00:48:18,679
旋转吧
269
00:48:18,702 --> 00:48:20,679
呼吸要上来了
270
00:48:20,702 --> 00:48:22,679
不行吧
271
00:48:22,702 --> 00:48:26,679
不要忘了分开腿
272
00:48:26,702 --> 00:48:28,679
可以拿着
273
00:48:28,702 --> 00:48:30,702
请出来
274
00:48:32,702 --> 00:48:42,702
请把腰挺出来
275
00:49:06,702 --> 00:49:30,702
打开
276
00:50:22,702 --> 00:50:30,702
分开腿,分开腿
277
00:50:38,702 --> 00:50:40,679
侧开
278
00:51:33,568 --> 00:51:35,143
早上好
279
00:51:35,168 --> 00:51:43,168
今天的练习,完全不行
280
00:51:44,168 --> 00:51:50,143
下次开始,会更加努力
281
00:51:50,168 --> 00:51:53,143
做好准备吧
282
00:52:15,487 --> 00:52:18,063
换上了新的练习服
283
00:52:18,086 --> 00:52:23,063
昨天用的练习服面积太大
284
00:52:23,086 --> 00:52:26,063
那件衣服效果不好
285
00:52:26,086 --> 00:52:31,063
准备了更接近实践形式的制服
286
00:52:31,086 --> 00:52:35,063
确认一下能不能穿上吧,慢慢等
287
00:52:35,086 --> 00:52:40,063
保持原状
288
00:52:40,086 --> 00:52:48,086
那边更容易伸展吧
289
00:52:51,086 --> 00:52:55,063
好的,面向这边
290
00:52:55,086 --> 00:53:02,063
今天也要小心翼翼地进行拉伸
291
00:53:02,086 --> 00:53:05,063
好的,那就开始吧
292
00:53:05,086 --> 00:53:08,063
把手放在桌子上
293
00:53:08,086 --> 00:53:38,063
靠近桌子边
294
00:53:38,086 --> 00:53:41,063
看着吗
295
00:53:41,086 --> 00:53:44,063
是的,看着呢
296
00:53:44,086 --> 00:53:46,063
好的
297
00:53:46,086 --> 00:53:49,063
那我就转过来这边
298
00:53:49,086 --> 00:53:55,063
因为股关节只有一边受伤
299
00:53:55,086 --> 00:54:01,086
那你就把脚放在桌子上
300
00:54:02,086 --> 00:54:05,063
用力伸展大腿的内侧
301
00:54:05,086 --> 00:54:08,063
用力
302
00:54:08,086 --> 00:54:12,063
要让膝盖不受伤,就要稳定地施加体重
303
00:54:12,086 --> 00:54:14,063
好的
304
00:54:14,086 --> 00:54:20,063
你能尽量伸展吗?
305
00:54:20,086 --> 00:54:22,063
好的
306
00:54:22,086 --> 00:54:29,063
这种拉伸动作如果姿势不对,是完全没有效果的
307
00:54:29,086 --> 00:54:32,063
是的
308
00:54:32,086 --> 00:54:38,063
看,身体在躲闪
309
00:54:38,086 --> 00:54:40,063
好的
310
00:54:40,086 --> 00:54:48,063
如果打了弗拉斯比,动动手也没关系吧
311
00:54:48,086 --> 00:54:50,063
好的
312
00:54:50,086 --> 00:54:52,063
怎么了
313
00:54:52,086 --> 00:54:54,063
没关系
314
00:54:54,086 --> 00:54:56,063
怎么了
315
00:54:56,086 --> 00:54:57,063
是的
316
00:54:57,088 --> 00:55:03,063
我受不了这么多
317
00:55:03,086 --> 00:55:07,063
好的
318
00:55:07,086 --> 00:55:13,063
身体感觉身体感觉
319
00:55:13,086 --> 00:55:15,063
好的
320
00:55:15,086 --> 00:55:19,063
好了, clear
321
00:55:19,086 --> 00:55:21,086
两个人做
322
00:55:25,086 --> 00:55:27,063
好的,身体朝这边
323
00:55:27,086 --> 00:55:35,086
现在要注意伸展的肌肉
324
00:55:37,086 --> 00:55:39,063
这边也是
325
00:55:39,086 --> 00:55:45,063
也要用力伸展
326
00:55:45,086 --> 00:55:47,063
啊
327
00:55:47,086 --> 00:55:52,086
这里
328
00:55:54,086 --> 00:55:56,063
能清楚地感觉到吗?
329
00:55:56,086 --> 00:56:04,086
怎么了
330
00:56:07,086 --> 00:56:14,086
说不出来吗?
331
00:56:28,672 --> 00:56:30,246
啊,屁股
332
00:56:30,271 --> 00:56:35,246
不说话的话,怎么知道呢?
333
00:56:35,271 --> 00:56:41,246
大腿内侧,伸展不好吗?
334
00:56:41,271 --> 00:56:45,246
要用力伸展
335
00:56:45,271 --> 00:56:52,246
对着教练做也没关系
336
00:56:52,271 --> 00:56:53,271
好的
337
00:57:18,271 --> 00:57:19,871
不会疼吧
338
00:57:33,567 --> 00:57:41,567
怎么了,这样不够吗?
339
00:57:42,567 --> 00:57:45,543
看,稳定地转过来
340
00:57:45,567 --> 00:57:47,543
屁股的肌肉现在怎么样?
341
00:57:47,567 --> 00:57:49,543
一边确认
342
00:57:49,567 --> 00:57:50,543
嗯
343
00:57:50,568 --> 00:57:57,567
已经变成肌肉了
344
00:58:14,592 --> 00:58:16,168
无论如何都要保持原样
345
00:58:16,192 --> 00:58:20,192
能忍受吗?
346
00:58:51,775 --> 00:58:53,351
差不多要破纪录了啊
347
00:58:53,375 --> 00:58:57,351
挺好
348
00:58:57,375 --> 00:59:01,351
在这里使点劲
349
00:59:01,375 --> 00:59:05,351
尝试将力量注入到
350
00:59:05,375 --> 00:59:10,351
放松
351
00:59:10,375 --> 00:59:12,351
用力
352
00:59:12,375 --> 00:59:15,351
放松
353
00:59:15,375 --> 00:59:18,351
用力
354
00:59:18,375 --> 00:59:20,375
放松
355
00:59:21,375 --> 00:59:23,351
好
356
00:59:23,375 --> 00:59:31,375
接下来
357
00:59:33,375 --> 00:59:35,351
旋转着进来
358
00:59:35,375 --> 00:59:37,351
这只脚
359
00:59:37,375 --> 00:59:42,351
好,就这样
360
00:59:42,375 --> 00:59:44,351
尽量让脚跟上
361
00:59:44,375 --> 00:59:46,351
像这样
362
00:59:46,375 --> 00:59:54,351
直接跟上
363
00:59:54,375 --> 00:59:56,375
好
364
01:00:13,568 --> 01:00:15,143
我马上,差不多
365
01:00:15,168 --> 01:00:23,168
怎么了?
366
01:00:41,168 --> 01:00:43,143
这样下去,要完蛋了
367
01:00:43,168 --> 01:00:46,143
不像练习的
368
01:00:46,168 --> 01:00:49,143
喂,调整好呼吸
369
01:00:49,168 --> 01:00:57,168
调整呼吸,太搞笑了
370
01:01:00,168 --> 01:01:08,168
没法调整
371
01:01:09,168 --> 01:01:10,144
这边
372
01:01:10,168 --> 01:01:18,168
怎么了?
373
01:01:23,168 --> 01:01:27,143
挺直,腰也用力
374
01:01:27,168 --> 01:01:30,168
腰塌下
375
01:01:32,168 --> 01:01:34,143
扔掉
376
01:02:00,168 --> 01:02:04,143
这么做按摩和训练,没问题吧
377
01:02:04,168 --> 01:02:07,143
对不起
378
01:02:07,168 --> 01:02:10,143
好,那就这样反转
379
01:02:10,168 --> 01:02:18,168
怎么样,把屁股再往前伸点
380
01:02:27,168 --> 01:02:30,143
接着上一次
381
01:02:30,168 --> 01:02:33,143
这样就能挺住
382
01:02:33,168 --> 01:02:36,143
能挺住吗?
383
01:02:36,168 --> 01:02:44,168
是的,要说出来
384
01:02:45,168 --> 01:02:50,143
别发出奇怪的声音
385
01:02:50,168 --> 01:02:54,143
喂,好好把握
386
01:02:56,168 --> 01:03:04,143
有很大力量
387
01:03:09,168 --> 01:03:17,168
刚好送了新的运动服
388
01:03:33,168 --> 01:03:41,168
好好反转
389
01:03:42,168 --> 01:03:50,168
哪里?这里弱吗?
390
01:03:57,168 --> 01:04:05,168
这里弱吗?
391
01:04:09,168 --> 01:04:15,143
了解自己的弱点很重要
392
01:04:18,168 --> 01:04:21,168
好像能做到
393
01:04:25,168 --> 01:04:33,168
说过要挺住,哪里是弱点?
394
01:04:40,168 --> 01:04:46,168
这里吗?还是那里?
395
01:04:51,168 --> 01:04:53,143
好
396
01:04:53,168 --> 01:04:56,143
换个姿势
397
01:04:56,168 --> 01:05:02,143
这次尝试倒立开腿
398
01:05:02,168 --> 01:05:10,168
看,再把屁股打开
399
01:05:11,168 --> 01:05:14,143
再用力推屁股
400
01:05:14,168 --> 01:05:17,168
往后
401
01:05:31,902 --> 01:05:33,478
再弯腰进去些
402
01:05:33,503 --> 01:05:35,478
上半身尽量低
403
01:05:35,503 --> 01:05:37,478
深深地弯腰
404
01:05:37,503 --> 01:05:45,503
这里是我的弱点吗
405
01:05:46,503 --> 01:05:50,503
哎呀
406
01:06:06,079 --> 01:06:07,655
好像听到奇怪的声音
407
01:06:07,679 --> 01:06:15,655
这不是原本陆地训练的声音
408
01:06:15,679 --> 01:06:23,679
怎么样
409
01:06:24,679 --> 01:06:27,679
能忍受吗
410
01:06:33,679 --> 01:06:35,655
忍住,忍住
411
01:06:35,679 --> 01:06:37,679
坚持住,要坚持不住了
412
01:06:51,199 --> 01:06:52,775
休息一下,换脚
413
01:06:52,798 --> 01:06:54,775
再弯腰进去些
414
01:06:54,798 --> 01:06:56,775
啊,明白了
415
01:06:56,798 --> 01:06:58,775
明白了
416
01:06:58,798 --> 01:07:02,775
试着像现在这样动起来
417
01:07:02,798 --> 01:07:08,775
用这只手温柔地
418
01:07:08,798 --> 01:07:10,775
好的
419
01:07:10,798 --> 01:07:18,798
很好,就这样
420
01:07:20,798 --> 01:07:22,775
不止手指
421
01:07:22,798 --> 01:07:28,798
这会儿老师应该很热吧
422
01:07:30,798 --> 01:07:32,798
你怎么样?能坚持住吗?
423
01:07:45,023 --> 01:07:47,599
妈妈在做什么?
424
01:07:47,623 --> 01:07:55,623
妈妈在做什么?
425
01:08:10,623 --> 01:08:12,599
妈妈在做什么?
426
01:08:12,623 --> 01:08:20,599
妈妈,我能行
427
01:08:20,622 --> 01:08:24,599
别说不行的那种话
428
01:08:24,622 --> 01:08:28,599
试试看,稍微做一下
429
01:08:28,622 --> 01:08:36,622
够了,行了
430
01:08:40,622 --> 01:08:48,622
怎么了?刚才不是说要忍耐吗?
431
01:08:50,622 --> 01:08:56,599
说过了吗?
432
01:08:56,622 --> 01:09:02,622
开局,开局
433
01:09:06,622 --> 01:09:14,622
这里是我的弱点
434
01:09:20,622 --> 01:09:24,599
把这里作为重点,稳稳地进攻
435
01:09:24,622 --> 01:09:30,622
反转,变得更强大
436
01:09:34,622 --> 01:09:42,622
这里,滑滑的
437
01:09:50,622 --> 01:09:52,599
这里
438
01:09:52,622 --> 01:10:00,622
看起来能行
439
01:10:16,622 --> 01:10:18,599
再试试
440
01:10:18,622 --> 01:10:22,599
不行
441
01:10:22,622 --> 01:10:24,599
不能再试了
442
01:10:24,622 --> 01:10:32,622
可以开局了
443
01:10:47,359 --> 01:10:48,935
不可能吧
444
01:10:48,960 --> 01:10:50,935
如果我说求你了
445
01:10:50,960 --> 01:10:52,935
为什么听不进去呢?
446
01:10:52,960 --> 01:10:54,935
嗯
447
01:10:54,960 --> 01:10:56,935
对不起
448
01:10:56,960 --> 01:10:58,935
啊,又疼了
449
01:10:58,960 --> 01:11:02,935
对不起,又疼了
450
01:11:02,960 --> 01:11:04,935
啊,啊
451
01:11:04,960 --> 01:11:12,960
怎么办才能忍受呢?
452
01:11:24,960 --> 01:11:26,960
啊,对不起
453
01:11:30,960 --> 01:11:32,935
给我点压力
454
01:11:32,960 --> 01:11:34,935
一定要让身体记住才行
455
01:11:34,960 --> 01:11:42,960
脚要尽量打开
456
01:13:18,399 --> 01:13:20,975
这样的时间也很重要
457
01:13:21,000 --> 01:13:23,975
把体力耗尽吧
458
01:13:24,000 --> 01:13:32,000
肌肉变得僵硬了
459
01:13:33,000 --> 01:13:39,000
训练的时候就是这样
460
01:13:41,000 --> 01:13:49,000
腰疼
461
01:14:28,095 --> 01:14:29,671
啊,啊,啊
462
01:14:29,694 --> 01:14:32,671
生命力这么强的人,其实是很脆弱的
463
01:14:32,694 --> 01:14:33,671
啊,好的
464
01:14:33,695 --> 01:14:35,671
啊,往后一点
465
01:14:35,694 --> 01:14:36,671
啊,好的
466
01:14:36,695 --> 01:14:44,695
啊,啊,啊
467
01:15:28,855 --> 01:15:31,855
好了,稍微,啊,舒服了
468
01:15:32,355 --> 01:15:33,355
嘿
469
01:15:47,904 --> 01:15:49,479
脚要尽量打开
470
01:15:49,503 --> 01:15:57,503
脚要闭紧
471
01:16:00,503 --> 01:16:02,503
脚疼
472
01:16:04,503 --> 01:16:06,503
脚疼
473
01:16:25,662 --> 01:16:27,239
不能很好地放下来
474
01:16:27,264 --> 01:16:34,239
啊,撑开了
475
01:16:34,264 --> 01:16:42,264
抓不住呢
476
01:16:53,264 --> 01:16:55,239
瘦弱的人有多少个
477
01:16:55,264 --> 01:16:58,239
弱者
478
01:16:58,264 --> 01:17:03,264
脚要伸展吗?
479
01:17:45,264 --> 01:17:47,239
疼
480
01:17:47,264 --> 01:17:55,264
不行吧
481
01:18:01,264 --> 01:18:03,264
这样的话
482
01:20:08,479 --> 01:20:10,456
今天不会就这样结束
483
01:20:10,479 --> 01:20:12,456
还想准备很多事情
484
01:20:16,479 --> 01:20:18,479
哎呀哎呀哎呀
485
01:20:50,967 --> 01:20:52,944
这个姿势一定很痛苦
486
01:20:52,967 --> 01:20:58,944
但是为了红色家伙这么做
487
01:20:58,967 --> 01:21:00,944
整齐的
488
01:21:00,967 --> 01:21:02,944
无论发生什么
489
01:21:02,967 --> 01:21:05,944
都能忍受
490
01:21:28,192 --> 01:21:29,768
再也不能忍受的话
491
01:21:29,792 --> 01:21:37,792
到这里来吧,小鸡
492
01:21:45,792 --> 01:21:47,768
你看,这不是挺好的吗?
493
01:21:47,792 --> 01:21:53,768
这边
494
01:21:55,792 --> 01:22:03,768
你看,好好看着
495
01:22:03,792 --> 01:22:11,792
这里如果能忍受的话,就没问题
496
01:22:16,792 --> 01:22:24,792
不是不可能
497
01:23:34,431 --> 01:23:37,408
够了,就这样吧
498
01:24:29,431 --> 01:24:32,408
厉害
499
01:24:32,431 --> 01:24:33,408
要出来了
500
01:24:33,432 --> 01:24:35,408
没进去那么多
501
01:25:02,431 --> 01:25:06,408
怎么办
502
01:25:13,431 --> 01:25:15,408
不行了
503
01:25:15,431 --> 01:25:19,408
不舒服,没进去
504
01:25:19,431 --> 01:25:22,408
可以进去,嘴巴疼
505
01:25:36,431 --> 01:25:39,408
这边
506
01:26:43,431 --> 01:26:45,408
这边更穷
507
01:28:25,024 --> 01:28:30,600
好了,在我的指导和若月的努力下,
508
01:28:30,623 --> 01:28:36,600
终于进入全国决赛。
509
01:28:36,623 --> 01:28:40,600
加油了吗?
510
01:28:40,623 --> 01:28:41,600
是的。
511
01:28:41,625 --> 01:28:47,600
所以明天就是决赛了,但是在此之前,
512
01:28:47,623 --> 01:28:48,600
是的。
513
01:28:48,625 --> 01:28:52,600
再进行一次基本的训练吧。
514
01:28:52,623 --> 01:28:53,623
好的。
515
01:28:55,623 --> 01:28:56,600
那么,
516
01:28:56,623 --> 01:28:57,600
来吧,
517
01:28:57,625 --> 01:29:00,623
反复练习,熟练掌握。
518
01:29:13,920 --> 01:29:15,496
好的,加油。
519
01:29:15,520 --> 01:29:15,997
是的。
520
01:29:16,020 --> 01:29:18,020
这次把背对着这边
521
01:29:30,238 --> 01:29:33,815
比第一天进步了很多
522
01:29:33,840 --> 01:29:34,817
好的。
523
01:29:34,841 --> 01:29:36,815
好了,OK
524
01:29:36,840 --> 01:29:40,815
接下来进行起跑训练
525
01:29:40,840 --> 01:29:48,815
要像正式比赛一样练习
526
01:29:48,840 --> 01:29:49,817
好的。
527
01:29:49,841 --> 01:29:51,815
关于位置
528
01:29:51,840 --> 01:29:54,815
加油!
529
01:29:54,840 --> 01:29:58,815
再高点
530
01:29:58,840 --> 01:29:59,817
好的。
531
01:29:59,841 --> 01:30:02,815
再下来一次
532
01:30:02,840 --> 01:30:05,815
关于位置
533
01:30:05,840 --> 01:30:07,815
加油!
534
01:30:07,840 --> 01:30:09,815
好了,可以了
535
01:30:09,840 --> 01:30:10,817
好的。
536
01:30:10,841 --> 01:30:13,815
再高点
537
01:30:13,840 --> 01:30:14,815
稳住,使劲!
538
01:30:14,840 --> 01:30:15,815
好的。
539
01:30:15,840 --> 01:30:16,817
再来一次
540
01:30:16,841 --> 01:30:20,815
关于位置
541
01:30:20,840 --> 01:30:22,815
加油!
542
01:30:22,840 --> 01:30:26,815
好了,可以了
543
01:30:26,840 --> 01:30:27,815
身体不要晃动
544
01:30:27,840 --> 01:30:28,817
好了。
545
01:30:28,841 --> 01:30:30,815
漂亮的起跑姿势
546
01:30:30,840 --> 01:30:32,815
好的。
547
01:30:32,840 --> 01:30:33,815
好了,面对前方
548
01:30:33,840 --> 01:30:34,817
好的。
549
01:30:34,841 --> 01:30:38,815
接下来
550
01:30:38,840 --> 01:30:40,815
深蹲
551
01:30:40,840 --> 01:30:41,815
不行了
552
01:30:41,840 --> 01:30:42,815
好的。
553
01:30:42,840 --> 01:30:43,815
可以的
554
01:30:43,840 --> 01:30:44,815
好的
555
01:30:44,840 --> 01:30:45,817
那么,老师也一起合作吧
556
01:30:45,841 --> 01:30:47,815
请指教
557
01:30:47,840 --> 01:30:53,815
好的,老师,我再站在你面前
558
01:30:53,840 --> 01:30:54,840
好的
559
01:30:55,840 --> 01:30:57,815
好的
560
01:30:57,840 --> 01:30:59,815
接下来,头上
561
01:30:59,840 --> 01:31:00,817
好的
562
01:31:00,841 --> 01:31:02,815
好的
563
01:31:02,840 --> 01:31:03,817
慢慢来
564
01:31:03,841 --> 01:31:05,815
弯腰
565
01:31:05,840 --> 01:31:06,817
1
566
01:31:06,841 --> 01:31:09,815
再低一些
567
01:31:09,840 --> 01:31:10,815
好的
568
01:31:10,840 --> 01:31:11,817
2
569
01:31:11,841 --> 01:31:14,815
更低
570
01:31:14,840 --> 01:31:16,815
3
571
01:31:16,840 --> 01:31:18,815
同时,再低一些
572
01:31:18,840 --> 01:31:19,817
2
573
01:31:19,841 --> 01:31:27,841
嗯
574
01:32:02,840 --> 01:32:03,815
还没完,再稍微来一下
575
01:32:03,840 --> 01:32:04,817
好的
576
01:32:04,841 --> 01:32:06,815
好的
577
01:32:06,840 --> 01:32:07,817
这次反过来
578
01:32:07,841 --> 01:32:09,815
好的
579
01:32:09,840 --> 01:32:13,815
在头上,挥手示意
580
01:32:13,840 --> 01:32:14,815
好的
581
01:32:14,840 --> 01:32:15,817
对手是
582
01:32:15,841 --> 01:32:17,815
1
583
01:32:17,840 --> 01:32:20,815
更低
584
01:32:20,840 --> 01:32:21,817
2
585
01:32:21,841 --> 01:32:26,815
更低
586
01:32:26,840 --> 01:32:27,815
好的
587
01:32:27,840 --> 01:32:28,815
3
588
01:32:28,840 --> 01:32:29,817
好的,9
589
01:32:29,841 --> 01:32:37,841
嗯
590
01:34:08,511 --> 01:34:12,087
这里弱点,这里
591
01:34:12,112 --> 01:34:20,112
我这边怎么样?
592
01:34:21,112 --> 01:34:26,087
把屁股再往前伸
593
01:34:26,112 --> 01:34:28,087
分开腿
594
01:34:28,112 --> 01:34:36,112
双腿分开
595
01:34:45,112 --> 01:34:53,112
肚子饿了
596
01:35:17,112 --> 01:35:25,112
疼
597
01:35:29,112 --> 01:35:37,112
回去不了
598
01:35:39,112 --> 01:35:47,087
下次起来
599
01:35:47,112 --> 01:35:55,112
朝这边分开腿
600
01:35:59,112 --> 01:36:01,087
双腿分开
601
01:36:03,112 --> 01:36:11,087
稳住
602
01:36:13,112 --> 01:36:17,087
身体也打开
603
01:36:19,112 --> 01:36:23,112
可惜啊
604
01:36:25,112 --> 01:36:27,087
不用手
605
01:36:29,112 --> 01:36:37,112
喉咙痛
606
01:36:39,112 --> 01:36:41,087
是啊,是啊
607
01:36:41,112 --> 01:36:45,087
喉咙痛
608
01:36:45,112 --> 01:36:47,112
不锻炼喉咙不行
609
01:39:43,488 --> 01:39:48,064
怎么了?加油
610
01:39:48,087 --> 01:39:51,064
正在努力中
611
01:39:51,087 --> 01:39:54,087
没在睡觉吧?
612
01:40:10,087 --> 01:40:13,087
一生明日
613
01:40:23,422 --> 01:40:25,024
用力的肘部起来
614
01:40:27,024 --> 01:40:35,024
什么东西?
615
01:40:53,024 --> 01:40:55,000
请再深入一点。
616
01:40:55,024 --> 01:41:03,000
味道很好。
617
01:41:03,024 --> 01:41:07,000
请再深入一点。
618
01:41:07,024 --> 01:41:11,000
疼。
619
01:41:11,024 --> 01:41:19,024
是谁说在特训中睡觉的?
620
01:42:03,024 --> 01:42:07,000
请用这边头来走路。
621
01:42:07,024 --> 01:42:15,024
力气出来了。
622
01:42:21,024 --> 01:42:29,024
变热了。
623
01:43:07,416 --> 01:43:08,416
好了。
624
01:44:01,152 --> 01:44:50,752
真有趣。
625
01:44:52,752 --> 01:44:56,728
突然。
626
01:44:56,752 --> 01:45:04,728
还在进行中。
627
01:45:04,752 --> 01:45:10,728
下一次是四个前滚翻。
628
01:45:10,752 --> 01:45:14,752
慢慢来没关系,朝这边用力。
629
01:45:16,752 --> 01:45:18,728
朝这边用力。
630
01:45:18,752 --> 01:45:26,752
低头。
631
01:45:28,752 --> 01:45:34,728
自己扩张屁股的肌肉。
632
01:45:34,752 --> 01:45:38,752
用双手。
633
01:45:40,752 --> 01:45:42,728
真用力。
634
01:45:42,752 --> 01:45:50,752
屁股位置很高。
635
01:46:00,752 --> 01:46:02,752
屁股变高了。
636
01:46:28,752 --> 01:46:30,728
再扩大一点给我看。
637
01:46:30,752 --> 01:46:38,752
上半身下来。
638
01:46:56,752 --> 01:46:58,728
再朝这边。
639
01:46:58,752 --> 01:47:00,752
屁股抬高。
640
01:47:24,752 --> 01:47:32,752
屁股变高了。
641
01:47:46,176 --> 01:47:47,775
要死了,要死了。
642
01:48:30,984 --> 01:48:32,960
怎么了?结束了?
643
01:48:35,984 --> 01:48:37,960
怎么办?明天的决赛。
644
01:48:38,984 --> 01:48:39,984
因为这种事情。
645
01:48:42,984 --> 01:48:44,960
快睡吧,上面。
646
01:48:58,984 --> 01:49:00,960
请慢慢动起来。
647
01:49:21,984 --> 01:49:24,960
关节变得柔软了,看看。
648
01:49:50,984 --> 01:49:52,960
很奇怪,不是吗?
649
01:49:52,984 --> 01:49:55,960
不是已经说过好几次了吗?
650
01:50:08,984 --> 01:50:10,960
各自的故事。
651
01:51:28,984 --> 01:51:36,984
呼吸稳定后,再朝这边用力。
652
01:51:45,984 --> 01:51:50,960
好了,这个。好了,快看。
653
01:51:50,984 --> 01:51:57,960
从这里慢慢,腰部出来。
654
01:51:57,984 --> 01:51:59,960
好了。
655
01:52:25,984 --> 01:52:28,960
不要停下来,不要停下来。
656
01:52:28,984 --> 01:52:33,960
觉得不行的地方,因为还会再来。
657
01:53:02,984 --> 01:53:04,960
好了,没关系。
658
01:53:10,984 --> 01:53:13,960
上半身低下来,就这样。
659
01:53:13,984 --> 01:53:16,960
对,就是这样,可以了。
660
01:53:41,984 --> 01:53:46,960
背后把手伸出来。
661
01:54:07,935 --> 01:54:09,912
再试一次,恭喜你
662
02:06:07,104 --> 02:06:08,680
嗯
663
02:06:08,703 --> 02:06:10,680
啊
664
02:06:10,703 --> 02:06:16,680
哇
665
02:06:16,703 --> 02:06:20,680
嗯
666
02:06:20,703 --> 02:06:28,703
哇
39131