Original subtitles

Heart-Pounding! Maken-Hime! Secret Training Two

I heard from Haruko-senpai!

You're doing training?

They say that strength comes from continuation!

Please allow me to help, too!

Well, let's go at it with energy!

Let's do narrow stance push-ups today.

Putting your fingers close together in a triangle, like this,

will allow you to do push-ups with a narrow stance.

It may be more difficult than normal push-ups so reduce the repetitions.

So three sets of five to ten push-ups are enough!

Now, let's begin!

One-two! One-two!

If you want strong arms, do it a maximum of five to six repetitions.

If you want narrow arms, aim for around thirty repetitions.

That's the rule to follow!

One-two! One-two! One-two!

One-two! One-two!

It's good to talk to the muscles you're strengthening while training.

For these push-ups that would be your outer arms and your chest.

Try your best triceps brachii!

Hang in there, pectoralis major!

One-two! One-two! One-two!

One-two! One-t...

U-Um, your face is too close to my chest!

Um. Next are sit-ups, but please don't look too closely.

Okay?

The hip raises we're about to do will strengthen your stomach

as well as the surrounding muscles!

But please don't force yourself when your back hurts

or when it's painful to do ten repetitions.

It's a promise!

One-two! One-two!

Do this in three sets of ten to thirty repetitions, as well!

When it hurts to do more than ten, please switch to normal sit ups!

Here we go!

One-two! One-two! One-two!

One-two! One-two!

The muscle that has to work hard is obviously your abs!

Please talk to them properly!

It's fine to bend your knees a little,

but always keep your thighs perpendicular!

Huh?

Why are we training near the poolside?

That's obvious!

So we can jump in after working up a sweat!

One-two! One-two! One-two!

One-two! One-two! One-two!

One-two! One-two!

All right! That's enough for today!

It's dangerous if you stand there!

I'm sorry!

I didn't think you would be there!

L-Let's do some safe training next!

This next training exercise also uses many different muscles.

Please don't ignore the muscles and talk to all of them properly.

If you have confidence in your neck muscles

you can use your hands only for support.

Please pay attention to the abdominal and back muscles, too!

If you can do a beautiful bridge, it means your muscles are well balanced!

Work hard on your training until you can do it beautifully!

The burden on your neck muscles changes depending on your arm support.

So support yourself with your arms if you lack confidence in your neck.

Let's begin!

One-two! One-two! One-two!

One-two! One-two! One-two!

One-two! One-two!

This is starting to make me hungry.

But I have to be held back!

Sweets after exercise taste extra special!

Let's eat some snacks together after we finish.

One-two! One-two! One-two!

One-two! One-two! One-two!

One-two!

You don't have to hit a certain number, so do them carefully!

Doing three sets of a few repetitions each is plenty!

You can pause during the bridge pose or lift your heels for more results!

One-two! One-two! One-two!

One-two! One-two! One-t...

D-D-Don't bring your face in that close!

You're examining me too much...

I guess a bikini is showing too much.

I'll go change.

This won't distract you.

Let's start fresh with squats!

I'm sure you learned this from Haruko-senpai,

but be careful with your back and your posture to protect your hips.

These squats are a little hard, so three sets of ten to fifteen reps is good.

This training is for quadriceps and inner thighs!

Be sure to cheer them on properly!

One-two! One-two! One-two!

One-two! One-two! One-two!

One-two! If you hunch your back, it'll burden your hips.

So please make sure to keep your back straight!

Y-You're wrong! I'm not crossing my arms to hide my chest!

Understand? I'm going to continue!

One-two! One-two! One-two!

One-two! One-two! One-two!

One-two! One-two! Huh?

Please don't look!

We'll end with flexibility.

We'll focus on the joints today.

One, two, three, four, five, six, seven, eight, nine, ten.

Now, we'll open!

One, two, three, four, five, six, seven, eight, nine, ten.

Please do it so it doesn't hurt.

Then, one more time!

Close, open, close.

How was it?

It may have been a bit difficult,

but if you continue you'll definitely get results!

Please train with me again!

I'm glad I didn't go overboard and wear this.

I borrowed this from Aki-sensei, but if I wore something like this,

we wouldn't have been able to do any training at all.

But I'll definitely become a woman who fits in this swimsuit someday!