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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:01,020 --> 00:00:05,940 Heart-Pounding! Maken-Hime! Secret Training One 2 00:00:07,150 --> 00:00:08,580 Welcome home! 3 00:00:08,580 --> 00:00:11,450 Well, how about we start our training? 4 00:00:12,280 --> 00:00:14,020 It'll be all right. 5 00:00:14,020 --> 00:00:18,220 I'll do it with you and the exercises aren't that difficult. 6 00:00:18,220 --> 00:00:19,320 Okay? 7 00:00:20,490 --> 00:00:23,330 Okay. Hurry up and get ready! Get ready! 8 00:00:24,700 --> 00:00:26,770 Let's start with sit-ups. 9 00:00:26,770 --> 00:00:29,070 Watch me carefully. 10 00:00:29,070 --> 00:00:34,540 Starting from this position, raise your upper body a little, 11 00:00:34,540 --> 00:00:36,570 then return to the original position. 12 00:00:38,310 --> 00:00:41,380 Many people sit up all the way when they do sit-ups, 13 00:00:41,380 --> 00:00:45,250 but that isn't as effective and can hurt your lower back. 14 00:00:49,460 --> 00:00:52,620 Doing it this way doesn't cause much strain on your lower back 15 00:00:52,620 --> 00:00:55,390 so you can train safely! 16 00:00:57,530 --> 00:01:00,470 So, let's begin! 17 00:01:00,470 --> 00:01:11,110 One-two! One-two! One-two! 18 00:01:11,110 --> 00:01:15,450 After you do a few, you'll realize that staying up is very tiring. 19 00:01:15,450 --> 00:01:19,320 So it's okay to fully touch the floor every once in a while. 20 00:01:21,490 --> 00:01:28,830 One-two! One-two! 21 00:01:28,830 --> 00:01:34,470 You should aim for three sets of twenty to thirty sit-ups. 22 00:01:34,470 --> 00:01:38,200 That's about right for a thin, but macho body. 23 00:01:38,740 --> 00:01:40,740 Results may vary 24 00:01:42,110 --> 00:01:45,480 Doing about twenty to thirty sit-ups is what's important. 25 00:01:45,480 --> 00:01:49,350 Instead of building a ton of muscle, you build endurance. 26 00:01:49,350 --> 00:01:51,650 Hey! Where are you looking?! 27 00:01:53,550 --> 00:01:56,160 Next are squats! 28 00:01:56,160 --> 00:01:59,720 There are a lot of things to watch out for so keep a good eye on me. 29 00:02:01,390 --> 00:02:04,130 And not with perverted eyes! 30 00:02:04,130 --> 00:02:07,830 Squats are a lot harder than they seem. 31 00:02:08,770 --> 00:02:10,140 Look. 32 00:02:10,140 --> 00:02:14,410 First, face your knees forward and make sure not to turn them. 33 00:02:14,410 --> 00:02:18,740 And, stick out your butt a little, 34 00:02:18,740 --> 00:02:21,850 keeping your back constantly straight. 35 00:02:21,850 --> 00:02:26,720 If you don't follow this form, you might hurt your knees or lower back. 36 00:02:26,720 --> 00:02:30,880 Although this is just training, you may damage your joints. 37 00:02:33,160 --> 00:02:37,460 Face a wall and you'll naturally keep your knees from going forward. 38 00:02:37,460 --> 00:02:40,590 Once you get used to squats, you won't need to be near a wall anymore. 39 00:02:42,330 --> 00:02:44,900 So, let's begin! 40 00:02:44,900 --> 00:02:50,670 One-two! One-two! One-two! 41 00:02:52,180 --> 00:02:56,200 You should do three sets of twenty to thirty as well. 42 00:02:57,220 --> 00:03:01,450 If you pause when you're all the way down or modify it in other ways, 43 00:03:01,450 --> 00:03:02,940 it may increase its effectiveness. 44 00:03:04,290 --> 00:03:07,790 The lower position of the squat is very important, 45 00:03:07,790 --> 00:03:11,850 so make sure to check your form in a mirror often to master it properly. 46 00:03:12,930 --> 00:03:19,910 One-two! One-two! One-two! 47 00:03:19,910 --> 00:03:27,570 One-two! One-two! Oops! 48 00:03:32,990 --> 00:03:37,760 Jeez, keep your focus a little! 49 00:03:37,760 --> 00:03:40,320 I'm going to change because I built up a sweat. 50 00:03:41,260 --> 00:03:43,320 You better not peek! 51 00:03:46,470 --> 00:03:47,700 How about this? 52 00:03:47,700 --> 00:03:50,370 Isn't this better for your concentration? 53 00:03:50,370 --> 00:03:53,770 If you do something weird again... 54 00:03:56,740 --> 00:03:57,770 Got it? 55 00:03:59,780 --> 00:04:01,910 Good. 56 00:04:01,910 --> 00:04:03,750 About the basic swing. 57 00:04:03,750 --> 00:04:05,780 First is your feet! 58 00:04:05,780 --> 00:04:10,020 Lift your right leg forward... 59 00:04:10,020 --> 00:04:13,290 ...and push forward with your left leg as you swing downward. 60 00:04:15,030 --> 00:04:20,260 Opposite from going forward, step back to start position while keeping guard. 61 00:04:21,570 --> 00:04:26,440 Don't be thrown around by your sword and always keep beautiful form. 62 00:04:28,610 --> 00:04:34,910 Make sure that your sword doesn't sway and pull it back again... 63 00:04:34,910 --> 00:04:36,280 And swing down! 64 00:04:37,750 --> 00:04:42,280 It's a good idea to check your form without holding anything first. 65 00:04:43,520 --> 00:04:47,730 One-two! Return! 66 00:04:47,730 --> 00:04:56,440 One-two! Return! One-two! Return! 67 00:04:56,440 --> 00:04:59,940 The trick is to pay careful attention to all your movements. 68 00:04:59,940 --> 00:05:02,530 As well as swinging carefully and beautifully. 69 00:05:03,680 --> 00:05:07,910 If you slack at any part, the whole form looks pathetic. 70 00:05:07,910 --> 00:05:11,750 So be careful when raising your sword and returning to start, too. 71 00:05:11,750 --> 00:05:13,890 Try swinging in front of a mirror. 72 00:05:13,890 --> 00:05:18,580 If you feel the form doesn't look cool, review all your basics to fix it. 73 00:05:20,730 --> 00:05:31,430 One-two! Return! One-two! Return! One-two! 74 00:05:32,400 --> 00:05:36,610 Wow! That felt great! 75 00:05:36,610 --> 00:05:41,880 Five hundred swings may not seem like much, but let's go light today, all right? 76 00:05:42,900 --> 00:05:44,900 Be careful of blisters 77 00:05:45,080 --> 00:05:48,120 Now! Onto the next exercise! 78 00:05:48,120 --> 00:05:51,760 As you can see, next are push-ups! 79 00:05:51,760 --> 00:05:57,860 Keep your body straight. Don't let your hips drop. 80 00:05:59,630 --> 00:06:03,400 If your arms shake just by holding this position, 81 00:06:03,400 --> 00:06:04,800 it means you're out of shape! 82 00:06:06,640 --> 00:06:10,130 Let's do one slowly, first. 83 00:06:12,580 --> 00:06:17,450 So? Were you able to tell which arm muscles you used? 84 00:06:17,450 --> 00:06:21,890 It's important that you train while focusing on the muscles you're using. 85 00:06:23,820 --> 00:06:26,560 All right! Let's do them for real! 86 00:06:26,560 --> 00:06:31,000 One-two! One-two! One-two! 87 00:06:32,400 --> 00:06:37,000 You should be doing three sets of twenty to thirty for this one, too. 88 00:06:37,000 --> 00:06:41,010 If doing thirty is too easy for you, you can put your feet on a stand. 89 00:06:41,010 --> 00:06:45,030 Or do them while doing a handstand. Or have weights on you. 90 00:06:47,180 --> 00:06:50,680 The important point is to focus on your muscles on the way down, 91 00:06:50,680 --> 00:06:53,650 not the way up. 92 00:06:53,650 --> 00:06:57,990 If you let yourself drop too easily, it lowers the effectiveness to half. 93 00:06:57,990 --> 00:07:02,590 One-two! One-two! One-two! 94 00:07:02,590 --> 00:07:08,770 One-two! One-two! One... Huh? 95 00:07:08,770 --> 00:07:11,600 I-It's not like I'm not trying to cushion myself! 96 00:07:11,600 --> 00:07:15,010 See? If I wanted I can drop down this much... 97 00:07:15,010 --> 00:07:17,840 Right? I'm not using them to hold me up... 98 00:07:19,480 --> 00:07:21,740 Focus on the training! 99 00:07:22,680 --> 00:07:24,950 Lastly is the stretch. 100 00:07:26,520 --> 00:07:30,010 It's all right if you can't do this much at the start. 101 00:07:31,660 --> 00:07:36,090 Stretch as far as you can and hold it. 102 00:07:36,090 --> 00:07:40,660 If you exhale while stretching, you'll be able to stretch a bit more. 103 00:07:41,230 --> 00:07:43,070 Results vary 104 00:07:43,070 --> 00:07:54,240 One, two, three, four, five, six, seven, eight, nine, ten! 105 00:07:56,180 --> 00:07:58,680 Now, the opposite side! 106 00:07:58,680 --> 00:08:10,120 One, two, three, four, five, six, seven, eight, nine, ten! 107 00:08:11,730 --> 00:08:14,100 Now, the opposite side! 108 00:08:14,100 --> 00:08:26,030 One, two, three, four, five, six, seven, eight, nine, ten! 109 00:08:27,150 --> 00:08:28,910 Now, the middle! 110 00:08:30,950 --> 00:08:35,290 If you stretch every day you'll become more flexible! 111 00:08:35,290 --> 00:08:39,860 And, forcing a stretch until it hurts is not allowed! 112 00:08:39,860 --> 00:08:42,230 If you do that, you're not getting more flexible. 113 00:08:42,230 --> 00:08:46,700 You're just hurting your muscles and hurting your training. 114 00:08:46,700 --> 00:08:48,890 Be patient and do it slowly. 115 00:08:50,600 --> 00:08:52,940 Now, again! 116 00:08:52,940 --> 00:08:54,700 Right! 117 00:08:55,640 --> 00:08:57,110 Left! 118 00:08:57,880 --> 00:08:59,810 Middle! 119 00:09:02,180 --> 00:09:06,080 Okay, the training is over for today! 120 00:09:06,080 --> 00:09:09,680 I bet your body is tired out and that you'll sleep well tonight! 121 00:09:10,720 --> 00:09:14,990 Do it every day and aim to be a cool, thin macho! 122 00:09:21,330 --> 00:09:24,700 My arm hasn't gotten fatter, has it? 123 00:09:26,300 --> 00:09:31,070 There's no meaning if I train too hard and fatten my arms... 124 00:09:32,310 --> 00:09:33,970 I have to be careful! 125 00:09:40,950 --> 00:09:48,050 But, it's been a long time since training has been this fun.9989

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