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1
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本视频是由东京都立大学教育委员会的活动所提出的。
2
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今天…
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你好。山田先生，艾克莱斯来了。他在吗？
4
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啊，对不起，对不起，让您久等了。
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你好，请多关照。
6
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啊，请多关照，今天也请多关照。
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打扰了。
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你还好吗？
9
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是的，我很好！
10
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再往前一点。
11
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再一点，老师，不能再多了。
12
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再稍微一点。
13
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啊，好的！
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手。
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嗯？
16
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过头了，过头了，太重了。
17
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啊，老师，有点！
18
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加油，身体不要贴在这里，不要贴着肚子，
感觉像是被向上拉着！
19
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啊，好的，老师，不！
20
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为什么？
21
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不！
22
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不，我明白了，我明白了，那么，首先！
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好的！
24
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你的手，你的手张开着。
25
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没张开，再张开点。
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再大点！
27
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好的！
28
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再大点！
29
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老师，我要抬起脚了！
30
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所以，重心会往前移。
31
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啊，好的，好的！
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对对，然后，向前，手向上。
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对！
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嗯！
35
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弓得太厉害了，不用弓着！
36
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啊，对不起！
37
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对，对，做得好！
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老师，我，感觉身体在发抖！
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因为你肚子没用力。
40
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啊，啊！
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做得很好，但是，比刚才做得更好了。
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真的吗？
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嗯！
44
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为什么会退回去？
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不！
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预备！
47
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好！
48
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被向上拉扯着！
49
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被谁拉了。
50
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真的耶！
51
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那个，老师，还没好吗？
52
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还没呢！
53
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因为可以停下所以会做！
54
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停。
55
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哦，不错嘛！
56
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可以坚持好几分钟了呢！
57
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真的吗？
58
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虽然不知道坚持了多久！
59
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啊，是吗。
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那么，也把倒立脚做上吧。
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倒立脚，好，好！
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向上，向上！
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肩膀，最近。
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向前，重心。
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重心，向前，重心。
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对对对，对对对，向上拉。
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啊，那个！
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明明可以做倒立脚的。
69
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啊，是吗。
70
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果然，用右手，不一样呢，柔软度。
71
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嘛，大概，可能还有一些歪斜之类的。
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再来一次。
73
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这样不行吗？
74
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不行！
75
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膝盖，不行吗？
76
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不行！ 还不行吗？
77
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不行！
78
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膝盖，抬起膝盖，对！
79
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在这里，重心，重心放在这里。
80
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我，有那么好吗？
81
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为什么那么可惜呢？
82
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好！
83
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怎么样？
84
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为什么！
85
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嗯、
86
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不行，膝盖着地。
87
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啊，真的！
88
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不要拉！
89
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对对对，被向上拉着，肚子好累！
90
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老师，还没好吗？
91
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还没呢，因为我还没停啊。
92
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停！
93
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小张啊，要是能生下来就好了。
94
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停！
95
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是吧！
96
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但是，这样呼吸的话，会死掉的！
97
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呼吸、别呼吸！
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是要呼吸的，吸气，用鼻子吸，用嘴呼气！
99
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再来一次，用鼻子吸气，用嘴呼气！
100
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用鼻子吸气，用嘴呼气！
101
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这是很正常的事情！
102
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开始了哦！
103
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为什么！
104
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诶！
105
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为什么会变成这样！
106
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不是，因为老师说得太有意思了。
要用鼻子吸气，这才是呼吸！
107
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平时喜欢呼吸，哈啊、哈啊地那样做吗？
108
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不怎么有意识地去呼吸！
109
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要知道！
110
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好，开始了。
111
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那个，我觉得从上往下比从下往上更容易理解。
112
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从这里开始的，像这样。
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从这里开始的！
114
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对！
115
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为什么身体要弯成那样？
116
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不用弯！保持这样直着就好！
117
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那种“吱～”的声音，不用发出来！
118
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那个，老师，请纠正我，那么。
119
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哪、哪里，啊，等、啊！
120
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啊，对对对，对对对！
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啊！
122
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你看，你不是会嘛！
123
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很简单嘛！
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热！
125
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是吧，很简单！
126
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因为还是第一次教别人这么简单的事！
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啊，不好意思！我，是不是不行啊？
128
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嗯，嗯，嗯，嗯，比刚才好多了。
129
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那个，老师，这个，要做到什么时候啊？
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再坚持一下！
131
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啊！
132
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再坚持一下！
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啊，是不是用上力气了？
134
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啊，在用力了哦！
135
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啊，那个，我，这是我的全力了！
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啊，对不起！
137
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这个会消失的哦，等你做到了那个的时候！
138
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啊，太好了！能做到的！
139
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做吧。
140
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啊！
141
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果然，啊！
142
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啊！
143
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不行了吗！
144
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嘛，那这个，总之，比刚才好多了，算你过关吧。
145
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啊，有。
146
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那，就这样，不处刑你了？
147
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是的，有。
148
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张开腿，放到肩膀上。
149
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好的。
150
00:05:24,000 --> 00:05:27,999
然后，好，像不良少年那样做。
151
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那，就做不良少年那样。
152
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嗯，一次哦。
153
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放在膝盖上，这里，把肘放上来。
154
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看，重心在这里。
155
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在这里，为什么，呃，屁股会掉下来，所以不行。
156
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放下屁股，呃，好，这里。
157
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在这里，这很关键。
158
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错了，不是那样做的！
159
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啊，不是这样吗？
160
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稍微抬高一点。
161
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终于能做到了呢。
162
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我，腿型要散架了！
163
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没关系。
164
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从这里开始，放平。
165
00:06:02,000 --> 00:06:03,999
在做什么？
166
00:06:04,000 --> 00:06:05,999
从这里开始，像雨刮器一样摆动！
167
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雨刮器！
168
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好的！
169
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这个也是，雨刮器！
170
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为什么，要打开这里？
171
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你在哪里跑？
172
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啊！
173
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差不多了。
174
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欸，那，有什么不对吗？
175
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跑这么多，真的很辛苦，还是第一次啊！
176
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老师，屁股，是放在那里的吗？
177
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就这样，这里会打开！
178
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好的，好的，还有，这里也要再打开一点！
179
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啊，好！
180
00:06:28,000 --> 00:06:31,999
然后，屁股，稍微抬高一点。
181
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那样做会不会太勉强了？
182
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这不是胡来嘛！
183
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对，再来一点！
184
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啊啊，怎么样？怎么样？
185
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哈，老师，要不我们换一下？
186
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不，等一下！
187
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啊啊，啊啊，啊啊！
188
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以后就见不到面了，不能一直这样下去！
189
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对，对！
190
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好不容易才被选中的！
191
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我明明很努力在做了！
192
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再努力一点点。
193
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好，刮水器！
194
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嗯，欸，不是这里，不是这里！
195
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是这里，这里。
196
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好的！
197
00:07:05,000 --> 00:07:08,999
在这里，用这个，用这个手臂的力量，张开腿。
198
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对，然后，臀部，抬起来。
199
00:07:11,000 --> 00:07:15,999
怎么样？
200
00:07:16,000 --> 00:07:18,999
嗯，嘛，还不错吧！
201
00:07:19,000 --> 00:07:20,000
好吗？
202
00:07:20,000 --> 00:07:21,999
加油，真的，怎么样？
203
00:07:22,000 --> 00:07:23,999
这里，有髋关节打开的感觉吗？
204
00:07:24,000 --> 00:07:26,999
啊啊，没事了！
205
00:07:27,000 --> 00:07:28,000
没事？
206
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是的！
207
00:07:29,000 --> 00:07:30,000
不行，算了吧，他，这个。
208
00:07:30,000 --> 00:07:31,999
等等，我可能懂！
209
00:07:32,000 --> 00:07:33,000
我懂。
210
00:07:33,000 --> 00:07:35,999
今天，感觉很舒服，皮肤伸展。
211
00:07:36,000 --> 00:07:37,999
不，老师，推。
212
00:07:38,000 --> 00:07:40,999
用这个，这样，用肘部推的感觉。
213
00:07:41,000 --> 00:07:42,999
不，老师，推。不，因为腿长。
214
00:07:43,000 --> 00:07:44,000
很长！
215
00:07:44,000 --> 00:07:45,000
腿长。
216
00:07:45,000 --> 00:07:48,999
身高165cm，坐高95cm，
所以下面只有75cm，是坐高的高度。
217
00:07:49,000 --> 00:07:50,000
不，老师，推。
218
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来，再来。
219
00:07:51,000 --> 00:07:52,000
来，好了。
220
00:07:52,000 --> 00:07:54,999
一二三！
221
00:07:55,000 --> 00:07:57,000
好的！
222
00:07:58,000 --> 00:07:59,999
嗯！
223
00:08:00,000 --> 00:08:01,000
这是什么意思？
224
00:08:01,000 --> 00:08:02,999
放在这里。
225
00:08:03,000 --> 00:08:11,000
这样，然后，这样，那边也是，
好的，左手，对，向上推，漂亮！
226
00:08:14,000 --> 00:08:16,999
啊，老师，不行！
227
00:08:17,000 --> 00:08:18,000
为什么？
228
00:08:18,000 --> 00:08:19,000
变成尿了。
229
00:08:19,000 --> 00:08:20,000
尿？
230
00:08:20,000 --> 00:08:21,000
是！
231
00:08:21,000 --> 00:08:22,000
这是暴行相关的比赛。
232
00:08:22,000 --> 00:08:23,999
啊，这个呢，是不一样的。
233
00:08:24,000 --> 00:08:26,000
那可是件好事啊。
234
00:08:31,000 --> 00:08:35,999
做好了！做好了吗？这里感觉有在伸展！
235
00:08:36,000 --> 00:08:37,000
看起来有在伸展吗？
236
00:08:37,000 --> 00:08:38,999
但是，还在说谎！
237
00:08:39,000 --> 00:08:40,999
因为，屁股，掉得很低，真的。
238
00:08:41,000 --> 00:08:44,999
拜托了！
239
00:08:45,000 --> 00:08:46,999
好了，可以了，下一个。
240
00:08:47,000 --> 00:08:49,000
下一个是什么？
241
00:08:49,000 --> 00:08:50,000
下一个很简单！
242
00:08:50,000 --> 00:08:51,000
是！
243
00:08:51,000 --> 00:08:52,000
请向右侧躺下。
244
00:08:52,000 --> 00:08:53,000
是呢，没错！
245
00:08:53,000 --> 00:08:56,999
而且，像这样做！
246
00:08:57,000 --> 00:08:58,000
弄得一团糟。
247
00:08:58,000 --> 00:08:59,000
为什么啊！
248
00:08:59,000 --> 00:09:00,000
是那样的吗！
249
00:09:01,000 --> 00:09:02,000
嗯！
250
00:09:02,000 --> 00:09:04,999
做到了嘛！
251
00:09:05,000 --> 00:09:06,000
怎么了！
252
00:09:06,000 --> 00:09:08,999
屁股，很好，不要抬起腹部。
253
00:09:09,000 --> 00:09:10,999
把肚子紧贴地板。
254
00:09:11,000 --> 00:09:12,000
嗯？
255
00:09:12,000 --> 00:09:13,999
肚子！
256
00:09:14,000 --> 00:09:15,000
嗯！
257
00:09:15,000 --> 00:09:16,999
地板，贴着吗？
258
00:09:17,000 --> 00:09:18,000
贴着呢！
259
00:09:18,000 --> 00:09:19,999
紧贴着呢！
260
00:09:20,000 --> 00:09:21,999
贴着吗？
261
00:09:22,000 --> 00:09:23,000
这边有效果！
262
00:09:23,000 --> 00:09:24,000
贴、贴着呢！
263
00:09:24,000 --> 00:09:25,000
贴着吗？
264
00:09:25,000 --> 00:09:27,000
贴着呢！
265
00:09:27,000 --> 00:09:28,000
做好了吗？
266
00:09:28,000 --> 00:09:29,000
是的，做好了！
267
00:09:30,000 --> 00:09:31,000
这样，腰部会伸展吧？
268
00:09:31,000 --> 00:09:32,000
与其说是伸展，不如说是…！
269
00:09:32,000 --> 00:09:35,999
该怎么说呢？
270
00:09:36,000 --> 00:09:38,999
贴、贴着对吧？
271
00:09:39,000 --> 00:09:40,000
对对对！
272
00:09:40,000 --> 00:09:42,999
这里啊，有种舒服的感觉吗？
273
00:09:43,000 --> 00:09:44,000
只是疼啊！
274
00:09:44,000 --> 00:09:45,000
疼点没事！
275
00:09:45,000 --> 00:09:47,999
好爽啊！
276
00:09:48,000 --> 00:09:49,999
才不是呢，正好相反！
277
00:09:50,000 --> 00:09:53,999
会、会了吗？你做到了吗？
278
00:09:54,000 --> 00:09:56,999
嗯嗯，虽然有点奇怪，但是好像做到了。
279
00:09:57,000 --> 00:09:58,000
啊，太好了。
280
00:09:58,000 --> 00:09:59,999
是做到了，但是，可以吗？
281
00:10:00,000 --> 00:10:03,999
啊，啊，伊丹休息！
282
00:10:04,000 --> 00:10:06,999
什么休息，这可是休息的姿势！
283
00:10:07,000 --> 00:10:08,999
诶，真的吗？
284
00:10:09,000 --> 00:10:11,999
其实这里本来是要剃的，
要剃的，但我停下来了给你看啊！
285
00:10:12,000 --> 00:10:14,999
不，不行啊，从这种地方剃什么的，绝对不行啊！
286
00:10:15,000 --> 00:10:16,999
为什么一直说不行不行！
287
00:10:17,000 --> 00:10:18,999
因为你说不行，所以才不行啊！
288
00:10:19,000 --> 00:10:21,999
那么，老师，试着稍微拉一下，里面有车坐着呢！
289
00:10:22,000 --> 00:10:23,999
脖子会折断的，你没事吧？
290
00:10:24,000 --> 00:10:25,999
不，我是说到底能不能剃掉！
291
00:10:26,000 --> 00:10:27,999
人能不能剃掉啊喂！
292
00:10:28,000 --> 00:10:31,999
啊，老师，你醒得好早啊！
293
00:10:32,000 --> 00:10:35,999
老师，这个姿势对吗？
294
00:10:36,000 --> 00:10:38,999
哦，好，好，对对对对！
295
00:10:39,000 --> 00:10:40,000
哦，是我！
296
00:10:40,000 --> 00:10:41,000
对对！
297
00:10:41,000 --> 00:10:42,999
绑得好紧啊！
298
00:10:43,000 --> 00:10:45,999
不过嘛，就是这种感觉。
299
00:10:46,000 --> 00:10:47,000
真的吗？
300
00:10:47,000 --> 00:10:49,999
这个姿势慢慢就能做到了。只要每天练习就好了。
301
00:10:50,000 --> 00:10:54,000
不过，在家自己一个人也能做，睡觉前就试试看吧！
302
00:10:57,000 --> 00:10:58,000
OK！
303
00:10:58,000 --> 00:11:05,999
那么，保持这个姿势，这次把腿折起来。
304
00:11:06,000 --> 00:11:07,999
这个很简单吧？
305
00:11:08,000 --> 00:11:16,000
然后，这次，把手往前伸，
然后“嗒嗒嗒嗒嗒”地走起来。
306
00:11:20,000 --> 00:11:21,999
是指尖，那个。
307
00:11:22,000 --> 00:11:23,999
是手。
308
00:11:24,000 --> 00:11:25,000
是。
309
00:11:25,000 --> 00:11:29,999
然后，伸直了，再往前走的时候，
屁股就会往上浮起来，对吧？
310
00:11:30,000 --> 00:11:31,000
嗯！
311
00:11:31,000 --> 00:11:33,999
想再往前走一点，屁股就会往上抬，对吧？
312
00:11:34,000 --> 00:11:39,999
回到前面，把手放回前面。
313
00:11:40,000 --> 00:11:47,999
对对，而且，把下巴贴在地板上的时候，
肩膀就很难伸展了。
314
00:11:48,000 --> 00:11:49,000
在发抖吗？
315
00:11:49,000 --> 00:11:50,000
那个，用手做了吗？
316
00:11:50,000 --> 00:11:51,000
嗯！
317
00:11:51,000 --> 00:11:52,000
这个，肩膀是不是夹紧了？
318
00:11:52,000 --> 00:11:55,999
嗯...把手再张开一点，臀部再抬高一点。
319
00:11:56,000 --> 00:11:57,999
咦？咦？啊？
320
00:11:58,000 --> 00:11:59,999
手再张开一点，向两边。
321
00:12:00,000 --> 00:12:06,999
对！对！对！对，臀部，对对对！
322
00:12:07,000 --> 00:12:08,999
不对，臀部，这个，对吗？
323
00:12:09,000 --> 00:12:10,999
嗯...有点像肩倒立。
324
00:12:11,000 --> 00:12:12,999
稍微，让我能看明白一点，你先做一下。
325
00:12:13,000 --> 00:12:14,999
嗯，那你看好了！
326
00:12:15,000 --> 00:12:18,999
看、看、看，这个抬高的程度，还有手张开的程度。
327
00:12:19,000 --> 00:12:20,000
好！
328
00:12:20,000 --> 00:12:21,000
像这样。
329
00:12:22,000 --> 00:12:23,000
这个，好厉害啊！
330
00:12:23,000 --> 00:12:24,000
嗯！
331
00:12:24,000 --> 00:12:25,000
果然名不虚传！
332
00:12:25,000 --> 00:12:28,999
然后，调整腿张开的角度，空间感就会好一些。
333
00:12:29,000 --> 00:12:30,000
腿部的空间。
334
00:12:30,000 --> 00:12:31,999
啊，张开就轻松多了！
335
00:12:32,000 --> 00:12:33,000
啊！
336
00:12:33,000 --> 00:12:37,046
我其实是希望你们并拢的，但如果一开始觉得吃力，
337
00:12:37,070 --> 00:12:38,999
张开腿来做会轻松一些。
338
00:12:39,000 --> 00:12:42,999
可以吗？
339
00:12:43,000 --> 00:12:44,000
真美啊！
340
00:12:44,000 --> 00:12:45,000
谢谢！
341
00:12:45,000 --> 00:12:47,999
原来如此！
342
00:12:48,000 --> 00:12:50,000
其实，在这个体式（三重伸展）里，是要放松的。
343
00:12:58,000 --> 00:12:59,000
看、看、看。
344
00:12:59,000 --> 00:13:01,999
然后，这样一来，臀部就会抬起来！
345
00:13:02,000 --> 00:13:03,000
抬不起来！
346
00:13:03,000 --> 00:13:04,000
抬起来！
347
00:13:04,000 --> 00:13:05,000
用意识。
348
00:13:05,000 --> 00:13:06,000
好！
349
00:13:06,000 --> 00:13:08,999
不对！
350
00:13:09,000 --> 00:13:10,000
快点！
351
00:13:10,000 --> 00:13:11,000
老师，你不是抬起来了吗？
352
00:13:11,000 --> 00:13:13,999
抬起来，然后把手往前伸。
353
00:13:14,000 --> 00:13:18,999
然后，肩膀再往下放一点。
354
00:13:19,000 --> 00:13:21,999
不过啊，在这个体式里，下巴是要贴在这里的。
355
00:13:22,000 --> 00:13:23,000
啊，原来是这种感觉！
356
00:13:23,000 --> 00:13:24,999
对对，对对，啊，太美了！
357
00:13:25,000 --> 00:13:26,000
好漂亮啊！
358
00:13:26,000 --> 00:13:27,000
真的吗？
359
00:13:27,000 --> 00:13:28,999
哦，好形状！
360
00:13:29,000 --> 00:13:31,999
哎呀呀，好热，好热！
361
00:13:32,000 --> 00:13:33,000
会伸长吗？
362
00:13:33,000 --> 00:13:34,999
感觉要掉下来了！
363
00:13:35,000 --> 00:13:36,000
没关系的！
364
00:13:36,000 --> 00:13:37,999
不，会不会有点勉强啊？
365
00:13:38,000 --> 00:13:39,000
可以，可以，可以，可以！
366
00:13:39,000 --> 00:13:40,000
真的吗？
367
00:13:40,000 --> 00:13:41,000
非常好！
368
00:13:41,000 --> 00:13:44,000
哎呀呀！
369
00:13:44,000 --> 00:13:45,999
在伸长吗？
370
00:13:46,000 --> 00:13:48,999
不，已经要忍不住了！
371
00:13:49,000 --> 00:13:50,000
忍不住了！
372
00:13:50,000 --> 00:13:51,000
好！
373
00:13:51,000 --> 00:13:52,999
那么，这个，要保持十秒！
374
00:13:53,000 --> 00:13:54,000
不行！
375
00:13:54,000 --> 00:13:55,000
哈哈哈，开玩笑的！
376
00:13:56,000 --> 00:13:57,000
可以吧？
377
00:13:57,000 --> 00:13:58,000
好！
378
00:13:58,000 --> 00:13:59,000
这个，做得真好！
379
00:13:59,000 --> 00:14:00,000
啊，做得真好！
380
00:14:00,000 --> 00:14:04,999
这个呢，做着做着就会慢慢变得轻松了！
381
00:14:05,000 --> 00:14:06,000
真的吗？
382
00:14:06,000 --> 00:14:07,000
是真的！
383
00:14:07,000 --> 00:14:11,999
那么，现在，已经向后伸展得很好了，
接下来，我们卷起来吧！
384
00:14:12,000 --> 00:14:13,000
好！
385
00:14:13,000 --> 00:14:14,000
现在，这个，很简单了！
386
00:14:14,000 --> 00:14:15,000
好！
387
00:14:15,000 --> 00:14:16,999
刚才，最喜欢你额头贴地的时候！
388
00:14:17,000 --> 00:14:21,999
好！
389
00:14:22,000 --> 00:14:23,999
这个，就这样做吗？
390
00:14:24,000 --> 00:14:26,999
这样的话，这个腰部的部分就会伸展！
391
00:14:27,000 --> 00:14:31,999
那个，应该，已经，伸展了哦！
392
00:14:32,000 --> 00:14:33,999
这样就好了！然后，这里就会伸展。
393
00:14:34,000 --> 00:14:35,000
啊，原来如此！
394
00:14:35,000 --> 00:14:38,999
这个也像很棒的拉伸一样，做得很好！
395
00:14:39,000 --> 00:14:40,000
啊，原来如此！
396
00:14:40,000 --> 00:14:42,999
这个，不错呢！
397
00:14:43,000 --> 00:14:44,000
嗯！
398
00:14:44,000 --> 00:14:45,000
一直都是这个体型。
399
00:14:45,000 --> 00:14:52,000
这个就像是今天，为努力的自己做的劈叉姿势一样。
400
00:14:53,000 --> 00:14:55,999
这个，没什么特别的啦！
401
00:14:56,000 --> 00:14:58,999
力量，全身，放松哦！
402
00:14:59,000 --> 00:15:01,999
好！
403
00:15:02,000 --> 00:15:03,000
放松力量的时候，会发抖吗？
404
00:15:03,000 --> 00:15:04,999
是的，正在放松！
405
00:15:05,000 --> 00:15:07,999
可以吗？
406
00:15:08,000 --> 00:15:10,000
可以！
407
00:15:10,000 --> 00:15:13,999
那么，请轻松地抬起来！
408
00:15:14,000 --> 00:15:17,999
然后，最后，做一次深呼吸！
409
00:15:18,000 --> 00:15:19,999
把手放在垫子前面！
410
00:15:20,000 --> 00:15:22,999
慢慢地，用鼻子吸气！
411
00:15:23,000 --> 00:15:25,999
慢慢地，流畅地吸气！
412
00:15:26,000 --> 00:15:28,999
吸——气！
413
00:15:29,000 --> 00:15:31,999
用嘴巴，哈——，呼气。
414
00:15:32,000 --> 00:15:34,999
重复这个动作。
415
00:15:35,000 --> 00:15:36,999
好，吸气！
416
00:15:37,000 --> 00:15:39,999
好，手！
417
00:15:40,000 --> 00:15:43,999
再吸一次！
418
00:15:44,000 --> 00:15:48,000
好，手！
419
00:15:50,000 --> 00:15:51,000
好！
420
00:15:51,000 --> 00:15:55,999
老师，那条腿，打不开吗？
421
00:15:56,000 --> 00:15:57,999
我也打不开！
422
00:15:58,000 --> 00:15:59,999
试试看！
423
00:16:00,000 --> 00:16:02,999
做到了吗？
424
00:16:03,000 --> 00:16:07,999
肩上，用力太过了！
425
00:16:08,000 --> 00:16:12,999
通常，用鼻子吸气，用嘴巴呼气，
力量就会从全身释放掉！
426
00:16:13,000 --> 00:16:14,999
不对，是肩膀，用力，往上提！
427
00:16:15,000 --> 00:16:16,999
然后，咚的一声，就掉下来了。
428
00:16:17,000 --> 00:16:18,999
保持那个状态。
429
00:16:19,000 --> 00:16:20,999
在这里，吸气，吸气，吸气！
430
00:16:21,000 --> 00:16:29,000
这样可不行哦。
431
00:16:30,000 --> 00:16:34,999
要有一直被向上拉的感觉。
432
00:16:35,000 --> 00:16:38,999
修正这个问题，就是这节瑜伽课的目的，对吧？
433
00:16:39,000 --> 00:16:43,000
背挺得真直！
434
00:16:45,000 --> 00:16:46,999
好，吸气！
435
00:16:47,000 --> 00:16:48,999
用力！
436
00:16:49,000 --> 00:16:50,999
用力！
437
00:16:51,000 --> 00:16:56,999
好，做得很好！
438
00:16:57,000 --> 00:16:58,000
今天也辛苦了！
439
00:16:58,000 --> 00:16:59,000
辛苦了！
440
00:16:59,000 --> 00:17:01,999
我感觉没怎么练，怎么会这么累啊！
441
00:17:02,000 --> 00:17:03,000
辛苦了！
442
00:17:03,000 --> 00:17:04,000
累坏了吗？
443
00:17:04,000 --> 00:17:05,000
拿到了，拿到了！
444
00:17:05,000 --> 00:17:07,999
擦擦汗，把那个“瘦脸霜”拿过来！
445
00:17:08,000 --> 00:17:09,000
啊，谢谢！
446
00:17:09,000 --> 00:17:11,999
不好意思！
447
00:17:12,000 --> 00:17:13,999
明天也要带着肌肉酸痛去打工！
448
00:17:14,000 --> 00:17:15,000
啊，是啊！
449
00:17:15,000 --> 00:17:16,999
变成肌肉痛就好了，要不要稍微做一下伸展运动呢！
450
00:17:17,000 --> 00:17:18,000
伸展运动！
451
00:17:18,000 --> 00:17:19,000
嗯！
452
00:17:19,000 --> 00:17:20,999
那么，稍微往前一点！
453
00:17:21,000 --> 00:17:22,000
往前，往前，好了！
454
00:17:22,000 --> 00:17:25,999
这样做很重要吗！
455
00:17:26,000 --> 00:17:27,999
好，双脚并拢！
456
00:17:28,000 --> 00:17:29,000
好！
457
00:17:29,000 --> 00:17:30,999
好，往前弯！
458
00:17:31,000 --> 00:17:32,000
一、三、四！
459
00:17:32,000 --> 00:17:33,000
老师，太勉强了！
460
00:17:33,000 --> 00:17:34,000
老师，我会断掉的！
461
00:17:34,000 --> 00:17:37,000
五、六、七、八！
462
00:17:37,000 --> 00:17:38,999
预备——！
463
00:17:39,000 --> 00:17:42,000
一、二、三、四！
464
00:17:43,000 --> 00:17:44,999
五、六、七、八！
465
00:17:45,000 --> 00:17:47,999
如果用力的话，该倒的就会倒下去哦！
466
00:17:48,000 --> 00:17:50,999
吸气，哈——，呼气，请放松力气！
467
00:17:51,000 --> 00:17:52,999
一、二、三、四！
468
00:17:53,000 --> 00:17:55,999
五、六、别说话！
469
00:17:56,000 --> 00:17:57,000
一、八！
470
00:17:57,000 --> 00:17:59,999
预备——！
471
00:18:00,000 --> 00:18:02,999
一、二、三、四！
472
00:18:03,000 --> 00:18:05,999
五、六、七、八！
473
00:18:06,000 --> 00:18:08,999
啊，要断掉了！
474
00:18:09,000 --> 00:18:10,000
没断掉嘛！
475
00:18:10,000 --> 00:18:11,999
好，OK！
476
00:18:12,000 --> 00:18:13,999
接下来，请打开双腿，向两侧！
477
00:18:14,000 --> 00:18:15,000
要打开双腿吗？
478
00:18:15,000 --> 00:18:17,999
哦，开得真大啊！那个，那个，但是打不开一圈！
479
00:18:18,000 --> 00:18:20,999
那么，先，向右！
480
00:18:21,000 --> 00:18:23,999
伸直双臂！
481
00:18:24,000 --> 00:18:25,000
好！
482
00:18:25,000 --> 00:18:26,999
一、二、三、四！
483
00:18:27,000 --> 00:18:28,999
五、六、七、八！
484
00:18:29,000 --> 00:18:30,999
这里伸展到了吗？
485
00:18:31,000 --> 00:18:32,000
啊，我不知道了！
486
00:18:32,000 --> 00:18:33,999
不知道吗？明明可以知道的，要用心去感受哦！
487
00:18:34,000 --> 00:18:35,000
预备——！
488
00:18:35,000 --> 00:18:36,999
一、二、三、四！
489
00:18:37,000 --> 00:18:39,999
五、六、七、八！
490
00:18:40,000 --> 00:18:41,000
好，换边！
491
00:18:41,000 --> 00:18:42,000
好，另一边在伸展！
492
00:18:42,000 --> 00:18:44,999
好！
493
00:18:45,000 --> 00:18:46,999
一、二、三、四！
494
00:18:47,000 --> 00:18:48,000
五、六、七、八！
495
00:18:48,000 --> 00:18:49,999
如果再帮我压一下的话，大概可以！
496
00:18:50,000 --> 00:18:51,000
啊，好痛！
497
00:18:51,000 --> 00:18:52,000
好的，好的，往哪边？
498
00:18:52,000 --> 00:18:53,000
不，要当被推的人！
499
00:18:53,000 --> 00:18:54,000
预备——起！
500
00:18:54,000 --> 00:18:55,999
一、二、三、四！
501
00:18:56,000 --> 00:18:57,999
五、六、七、八！
502
00:18:58,000 --> 00:18:59,000
啊，要断了！
503
00:18:59,000 --> 00:19:00,000
是哪一边呢？
504
00:19:00,000 --> 00:19:01,999
那么，最后，去中间吧！
505
00:19:02,000 --> 00:19:04,999
那样的话老师，请您拉一下！
506
00:19:05,000 --> 00:19:06,999
老师请拉！
507
00:19:07,000 --> 00:19:08,000
我先推一下！
508
00:19:08,000 --> 00:19:09,999
先推一下，如果看起来能行的话我就拉！
509
00:19:10,000 --> 00:19:11,000
预备——起！
510
00:19:11,000 --> 00:19:12,999
一、二、三、四！
511
00:19:13,000 --> 00:19:14,000
要是弄不好的话，一辈子就待在这儿了！
512
00:19:14,000 --> 00:19:15,999
得在台阶上再倒下才行啊！
513
00:19:16,000 --> 00:19:17,999
从那边拉不了啊。
514
00:19:18,000 --> 00:19:20,999
一、二、三、四！
515
00:19:21,000 --> 00:19:23,999
五、六、七、八！
516
00:19:24,000 --> 00:19:26,999
拉！
517
00:19:27,000 --> 00:19:28,999
所以，老师，请往那边倒下。
518
00:19:29,000 --> 00:19:32,999
就算拉了，反正也倒不下来，再做了也没意义啊！
519
00:19:33,000 --> 00:19:34,999
老师，请再一起跑一次。
520
00:19:35,000 --> 00:19:36,999
老师，很高吗？
521
00:19:37,000 --> 00:19:38,000
啊，让我来拉吧。
522
00:19:38,000 --> 00:19:39,000
抓住两端！
523
00:19:39,000 --> 00:19:40,999
好，预备——起！
524
00:19:41,000 --> 00:19:43,999
一、二、三、四！
525
00:19:44,000 --> 00:19:45,999
五、六、七、八！
526
00:19:46,000 --> 00:19:47,999
刚才是不是用了什么技巧？不要紧吧？
527
00:19:48,000 --> 00:19:49,000
玩滑梯真开心！
528
00:19:49,000 --> 00:19:50,000
好，好！
529
00:19:50,000 --> 00:19:54,999
嘛，不过，对于‘斯普雷吉’，积极一点总没错吧？
530
00:19:55,000 --> 00:19:56,999
已经下来了。
531
00:19:57,000 --> 00:20:04,999
啊，啊，老师，我、我的身体，
刚才好像要死了一样！
532
00:20:05,000 --> 00:20:06,999
哈哈哈哈哈！
533
00:20:07,000 --> 00:20:09,999
头晕乎乎的，快坐下！
534
00:20:10,000 --> 00:20:11,000
好！
535
00:20:11,000 --> 00:20:12,000
啊！
536
00:20:12,000 --> 00:20:13,000
好，辛苦了！
537
00:20:13,000 --> 00:20:16,999
啊，肚子，已经不行了！啊，好累！
538
00:20:17,000 --> 00:20:18,000
不要紧吧？
539
00:20:18,000 --> 00:20:19,000
啊，好多的汗！
540
00:20:19,000 --> 00:20:20,000
在那边的哪个？
541
00:20:20,000 --> 00:20:21,000
啊，嗯，应该是在这边吧！
542
00:20:21,000 --> 00:20:28,999
啊，水分，老师，水分，快补充水分！
543
00:20:29,000 --> 00:20:30,000
老师呢？
544
00:20:30,000 --> 00:20:34,000
我，嗯，大概，啊，是这个吗？啊，有多少？
545
00:20:39,000 --> 00:20:40,000
啊，没有，嗯，那就那样吧！
546
00:20:40,000 --> 00:20:41,000
啊，好，上！
547
00:20:41,000 --> 00:20:42,000
谢谢！
548
00:20:42,000 --> 00:20:44,999
啊，好冷！没事吧？
549
00:20:45,000 --> 00:20:46,000
没事，没事，啊，对不起！
550
00:20:46,000 --> 00:20:47,000
我也觉得这个不错，就这个吧。
551
00:20:47,000 --> 00:20:49,999
啊，不不不，我也是，啊，老师，这个，对不起！
552
00:20:50,000 --> 00:20:51,999
啊，彼此彼此，谢谢！
553
00:20:52,000 --> 00:20:53,000
非常感谢！
554
00:20:53,000 --> 00:20:54,000
啊，对不起。
555
00:20:54,000 --> 00:20:55,999
啊，不，嗯，这样程度就没问题！
556
00:20:56,000 --> 00:20:58,999
那个，水，贴纸，灰浆，啊！
557
00:20:59,000 --> 00:21:00,000
厉害啊！
558
00:21:00,000 --> 00:21:02,744
嗯，那个，那么，那个，啊，啊，嗯，
559
00:21:02,768 --> 00:21:05,999
我们家的，我们家的那个，这个，米内德罗，
560
00:21:06,000 --> 00:21:07,000
办公室，能给我吗？
561
00:21:07,000 --> 00:21:08,000
嗯，如果可以的话！
562
00:21:08,000 --> 00:21:09,000
嗯，那我就不客气了！
563
00:21:09,000 --> 00:21:10,999
啊，等、等、等一下，没事！
564
00:21:11,000 --> 00:21:12,999
啊，完全没事，嗯，可以吗？
565
00:21:13,000 --> 00:21:14,000
嗯，嗯，请拿着！
566
00:21:14,000 --> 00:21:15,000
谢谢！
567
00:21:15,000 --> 00:21:21,999
啊，老师，不不不，那个，那个，
568
00:21:22,000 --> 00:21:23,000
对不起，让你费心了！
569
00:21:23,000 --> 00:21:24,999
是啊，稍微帮个忙，果然，还是想打扫一下啊！
570
00:21:25,000 --> 00:21:27,999
啊，那个，科梅娜的cp，可以给我吗？
571
00:21:28,000 --> 00:21:29,000
嗯，请！
572
00:21:29,000 --> 00:21:30,999
好的，谢谢，我收下了！
573
00:21:31,000 --> 00:21:32,999
等等，嗯，是饮料吗？
574
00:21:33,000 --> 00:21:34,000
完全没问题！
575
00:21:34,000 --> 00:21:35,000
是镁片。
576
00:21:35,000 --> 00:21:36,000
镁片！
577
00:21:36,000 --> 00:21:37,000
竟然有那种东西？
578
00:21:37,000 --> 00:21:38,000
您好像知道啊！
579
00:21:38,000 --> 00:21:39,999
那种，嗯，什么，店里竟然有那种东西？
580
00:21:40,000 --> 00:21:42,999
嗯，是法国的水！
581
00:21:43,000 --> 00:21:44,999
法国？
582
00:21:45,000 --> 00:21:46,000
法国！
583
00:21:46,000 --> 00:21:47,000
不是日本！
584
00:21:47,000 --> 00:21:48,000
吃法国菜！
585
00:21:48,000 --> 00:21:50,999
要不要吃点蛋糕？
586
00:21:51,000 --> 00:21:52,999
不，感觉，啊，好像能喝下去了！
587
00:21:53,000 --> 00:21:58,999
好喝！快喝啊！
588
00:21:59,000 --> 00:22:00,000
啊，啊，嗯！
589
00:22:00,000 --> 00:22:01,000
没有音乐吗？
590
00:22:01,000 --> 00:22:02,000
啊，啊，嗯！
591
00:22:02,000 --> 00:22:03,999
啊，但是，没关系，没关系！
592
00:22:04,000 --> 00:22:05,000
我！
593
00:22:05,000 --> 00:22:13,000
嗯，感觉，喉咙有点痒，一下子就喝完了，
不过法国的那个，什么，镁，不太懂
594
00:22:20,779 --> 00:22:24,999
但是，感觉味道很怪啊，应该说是味道很怪！
595
00:22:25,000 --> 00:22:26,000
很硬吧？
596
00:22:26,000 --> 00:22:27,999
硬的，是硬水吗？
597
00:22:28,000 --> 00:22:29,000
是的！
598
00:22:29,000 --> 00:22:30,000
真的吗！
599
00:22:30,000 --> 00:22:31,000
是的！是的！
600
00:22:31,000 --> 00:22:32,000
什么，什么，你，什么时候，
601
00:22:34,000 --> 00:22:36,999
喝过，我，也喝过水之类的！
602
00:22:37,000 --> 00:22:41,999
啊，感觉，感觉，味道很怪，我还没看水呢！
603
00:22:42,000 --> 00:22:46,999
好，啊，那么，请复习一下今天的内容！
604
00:22:47,000 --> 00:22:48,000
复、复习吗？
605
00:22:48,000 --> 00:22:49,000
嗯！
606
00:22:49,000 --> 00:22:50,999
第一句的说法！
607
00:22:51,000 --> 00:22:54,999
对，花了不少时间啊！
608
00:22:55,000 --> 00:22:56,000
不，有点，
609
00:22:56,000 --> 00:22:57,999
花了三十分钟左右呢，就因为那个！
610
00:22:58,000 --> 00:22:59,000
这个很难的！
611
00:22:59,000 --> 00:23:00,999
不难，想复杂了就难了！
612
00:23:01,000 --> 00:23:02,000
想复杂了就难了！
613
00:23:02,000 --> 00:23:03,999
那么，要点是什么呢？
614
00:23:04,000 --> 00:23:05,999
呃，
615
00:23:06,000 --> 00:23:09,999
要运用腹部的力量！
616
00:23:10,000 --> 00:23:11,000
对！
617
00:23:11,000 --> 00:23:13,999
好，张开双腿，运用腹部的力量，
618
00:23:14,000 --> 00:23:15,000
对！
619
00:23:15,000 --> 00:23:16,999
张开，
620
00:23:17,000 --> 00:23:18,000
对，
621
00:23:18,000 --> 00:23:19,999
用鼻子，用鼻子，吸气，
622
00:23:20,000 --> 00:23:21,000
对！
623
00:23:21,000 --> 00:23:22,000
好，
624
00:23:22,000 --> 00:23:23,000
然后，用嘴巴，用嘴巴，
625
00:23:23,000 --> 00:23:24,999
对，还有，最后，还有什么来着？
626
00:23:25,000 --> 00:23:28,999
那个，那个，
627
00:23:29,000 --> 00:23:30,000
啊，也是这样啊！
628
00:23:30,000 --> 00:23:31,000
就是那种被猛地拉起来的感觉！
629
00:23:31,000 --> 00:23:33,999
感觉脸被向上提着，
630
00:23:34,000 --> 00:23:35,000
原来如此！
631
00:23:35,000 --> 00:23:38,999
这样的话，身体就不会自己弯曲，
身体也能伸展开，而且姿态会变美！
632
00:23:39,000 --> 00:23:40,000
是啊！
633
00:23:40,000 --> 00:23:45,999
在想要用力的地方，总是感觉好像有什么线连着，
被拉着一样。
634
00:23:46,000 --> 00:23:47,999
对，对！
635
00:23:48,000 --> 00:23:49,000
太厉害了，
636
00:23:49,000 --> 00:23:50,000
我明白了！
637
00:23:50,000 --> 00:23:51,000
要怎么学呢？
638
00:23:51,000 --> 00:23:53,999
嗯，
639
00:23:54,000 --> 00:23:58,000
像这样，
640
00:23:58,000 --> 00:24:03,999
像这样，或者像这样，
641
00:24:04,000 --> 00:24:05,999
是啊，你也做过！
642
00:24:06,000 --> 00:24:11,999
嗯，我试过各种方法，不，
以前都是自己摸索着做，但是方法很僵硬，
643
00:24:12,000 --> 00:24:14,999
是吧，我可是很努力的呢！
644
00:24:15,000 --> 00:24:16,999
不，是老师教的，
645
00:24:17,000 --> 00:24:20,999
所以，那个，我一直以为老师脸大是因为被光照着，
646
00:24:21,000 --> 00:24:22,999
所以，
647
00:24:23,000 --> 00:24:25,999
为什么会这样啊！
648
00:24:26,000 --> 00:24:27,999
您没事吧？
649
00:24:28,000 --> 00:24:31,988
嗯，没事。感觉特别厉害，是终极的
650
00:24:32,012 --> 00:24:35,999
……怎么说呢，就是完全放松的感觉，
651
00:24:36,000 --> 00:24:37,999
啊，原来如此，
652
00:24:38,000 --> 00:24:40,999
嗯，就是那个……那个……
653
00:24:41,000 --> 00:24:42,999
就是那个……那个……
654
00:24:43,000 --> 00:24:45,999
果然，对于这个下蹲的动作没问题，
655
00:24:46,000 --> 00:24:47,000
啊，原来如此，
656
00:24:47,000 --> 00:24:48,000
所以，
657
00:24:48,000 --> 00:24:49,999
感觉好像要漏出来了，
658
00:24:50,000 --> 00:24:52,999
你有感觉到那种“漏出来”的感觉吗？
659
00:24:53,000 --> 00:24:56,999
对，对，角啊，轴啊，都在晃动，
660
00:24:57,000 --> 00:25:00,999
真的呢，说得这么慢，这是什么啊，太厉害了，
661
00:25:01,000 --> 00:25:03,999
哦，请，请，
662
00:25:04,000 --> 00:25:07,999
啊，老师，这个是在锻炼背肌哦，
663
00:25:08,000 --> 00:25:09,999
不是头晕什么的，
664
00:25:10,000 --> 00:25:11,000
老师，您没事吧？
665
00:25:11,000 --> 00:25:12,999
不，我精神好得很，
666
00:25:13,000 --> 00:25:16,999
超级的，啊，累，真是的，
耳朵啊，累了吗，你怎么了，
667
00:25:17,000 --> 00:25:22,999
嗯...呜呜呜...怎么感觉在哭...呜呜呜...
668
00:25:23,000 --> 00:25:27,999
啊...怎么办...真的...感觉意识模糊...啊...请...请...
669
00:25:28,000 --> 00:25:29,999
意识不太好，
670
00:25:30,000 --> 00:25:35,999
啊...怎么办...啊...真的...是老师，是老师...
671
00:25:36,000 --> 00:25:38,999
啊...明明想照顾您的...
672
00:25:39,000 --> 00:25:42,999
啊...好的，您不是看起来像魔芋爽吗？
673
00:25:43,000 --> 00:25:45,999
啊...老师...
674
00:25:46,000 --> 00:25:47,999
您看起来很疲惫的样子，
675
00:25:48,000 --> 00:25:50,999
啊...今天是第一次...
676
00:25:51,000 --> 00:25:52,999
肩膀停下来了吗？
677
00:25:53,000 --> 00:25:54,999
不，一开始是那个...
678
00:25:55,000 --> 00:25:56,999
啊...不，没有那么严重，
679
00:25:57,000 --> 00:25:58,999
一开始没事的，
680
00:25:59,000 --> 00:26:00,999
啊...好像很痛的样子，
681
00:26:01,000 --> 00:26:02,999
啊...是这样啊，
682
00:26:03,000 --> 00:26:11,000
啊...对不起呢...都怪我...
683
00:26:15,000 --> 00:26:16,999
啊...再一下下...
684
00:26:17,000 --> 00:26:19,999
不用那么麻烦...麻烦您了...
685
00:26:20,000 --> 00:26:27,999
是个正经的地方，
686
00:26:28,000 --> 00:27:00,999
啊...怎么办...
687
00:27:01,000 --> 00:27:09,000
您还好吗？
688
00:27:25,000 --> 00:27:26,999
啊...没事，
689
00:27:27,000 --> 00:27:55,999
啊...为什么...
690
00:27:56,000 --> 00:27:57,999
老师，要喝吗？
691
00:27:58,000 --> 00:28:01,999
啊...从这里...
692
00:28:02,000 --> 00:28:05,999
要喝吗？
693
00:28:06,000 --> 00:28:14,000
啊...没事，
694
00:28:16,000 --> 00:28:18,999
啊...不，没事，
695
00:28:19,000 --> 00:28:20,999
不，您是肌肉僵硬了吧，
696
00:28:21,000 --> 00:28:24,999
啊...没事，
697
00:28:25,000 --> 00:28:33,000
再一下下就好，
698
00:28:46,000 --> 00:28:50,000
不会累的，
699
00:28:52,000 --> 00:29:02,000
啊...
700
00:29:12,000 --> 00:29:22,000
啊...老师...
701
00:29:38,000 --> 00:29:40,000
再一下下，
702
00:29:42,000 --> 00:29:44,000
啊...
703
00:30:09,000 --> 00:30:11,000
不会累的，
704
00:30:13,000 --> 00:30:15,000
啊...
705
00:30:39,000 --> 00:30:41,000
不行的，老师，
706
00:30:43,000 --> 00:31:28,999
啊...
707
00:31:29,000 --> 00:31:37,000
不妙了，
708
00:31:41,000 --> 00:32:41,999
啊...
709
00:32:42,000 --> 00:32:46,999
老师，您生病了吗？
710
00:32:47,000 --> 00:32:48,999
您好美，
711
00:32:49,000 --> 00:33:18,999
啊...
712
00:33:19,000 --> 00:33:20,999
您还好吗？
713
00:33:21,000 --> 00:33:34,999
啊...您还好吗？能回去吗？
714
00:33:35,000 --> 00:33:36,999
啊...没事，我回去。
715
00:33:37,000 --> 00:33:38,999
啊，是的，
716
00:33:39,000 --> 00:33:42,999
啊，
717
00:33:43,000 --> 00:33:44,999
你还好吗，
718
00:33:45,000 --> 00:33:54,999
啊，
719
00:33:55,000 --> 00:33:56,999
真的还好吗，
720
00:33:57,000 --> 00:33:58,999
去远一点的地方看看，
721
00:33:59,000 --> 00:34:02,999
啊，稍微安心一点，
722
00:34:03,000 --> 00:34:12,998
啊，非常感谢，
723
00:34:13,000 --> 00:34:14,998
非常感谢，
724
00:34:15,000 --> 00:34:16,998
啊，老师，
725
00:34:17,000 --> 00:34:20,998
想尝试很多次吗，
726
00:34:21,000 --> 00:34:26,998
在这里睡觉的话会着凉的，
727
00:34:27,000 --> 00:34:34,998
来，我们走吧，
728
00:34:35,000 --> 00:34:45,000
我们走吧，
729
00:34:47,000 --> 00:34:48,998
你好，
730
00:34:49,000 --> 00:34:50,998
今天，我是，
731
00:34:51,000 --> 01:04:48,998
我是，
732
01:04:49,000 --> 01:04:57,000
老师，
733
01:05:05,000 --> 01:05:07,000
老师，请做这个。
734
01:05:09,000 --> 01:06:04,998
我是，
735
01:06:05,000 --> 01:06:13,000
没关系，马上就好，
736
01:06:16,000 --> 01:06:17,998
不，
737
01:06:18,000 --> 01:13:55,998
啊，
738
01:13:56,000 --> 01:13:57,998
这个是，
739
01:13:58,000 --> 01:14:06,000
老师，
740
01:14:24,000 --> 01:15:46,000
我是，
741
01:15:48,000 --> 01:23:57,000
啊，
742
01:23:58,000 --> 01:24:23,998
啊，好痛，
743
01:24:24,000 --> 01:25:53,000
啊，
744
01:25:54,000 --> 01:25:55,998
啊，好痛，
745
01:25:56,000 --> 01:26:19,000
啊，
746
01:26:22,000 --> 01:26:46,998
啊，好痛，
747
01:26:47,000 --> 02:14:53,000
啊，
49470
