All language subtitles for 主播视频-pnk9fhstx xyz-1279
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1
00:00:01,020 --> 00:00:03,120
我是来报名体验的。
2
00:00:03,340 --> 00:00:06,700
有,有看到你的预约。 那你的身高体重是什么?
3
00:00:08,100 --> 00:00:09,100
嗯,1166。.
4
00:00:10,000 --> 00:00:16,450
然后体重是25。 好,那你平常有运动习惯吗?
5
00:00:16,730 --> 00:00:18,790
像这样的也算。 有,有,有。.
6
00:00:19,490 --> 00:00:23,770
好,那…… 我做皮拉提斯啊。 皮拉提斯很棒,很棒。.
7
00:00:24,670 --> 00:00:27,990
好,那我们今天会做一些重讯。.
8
00:00:28,690 --> 00:00:30,610
然后调整一下你的动作。.
9
00:00:31,370 --> 00:00:33,470
好,我们训练一下特性。
10
00:00:33,890 --> 00:00:35,790
好,那我们先帮你量一下体脂吧。
11
00:00:35,990 --> 00:00:39,990
那我们这边比较特别,是用徒手。 真的很特别。.
12
00:00:47,460 --> 00:00:49,880
我在训练喔,不过还是有些紧。.
13
00:00:50,660 --> 00:00:51,980
应该是有点松吧。
14
00:00:52,080 --> 00:00:55,160
就是…… 不过下面很紧吧。 下面很紧。.
15
00:00:57,920 --> 00:01:01,300
然后再…… 但是还是要再训练一下。.
16
00:01:02,140 --> 00:01:03,140
好。.
17
00:01:04,840 --> 00:01:05,840
训练一下。.
18
00:01:13,660 --> 00:01:15,880
因为…… 胸也要多练一下。
19
00:01:16,340 --> 00:01:19,060
体脂靠比较高一点。 所以很大。.
20
00:01:24,120 --> 00:01:25,380
喔,所以你在按摩吗?
21
00:01:26,020 --> 00:01:28,660
这是…… 测量一下全身的体脂。.
22
00:01:34,090 --> 00:01:35,190
腹部要练一下。.
23
00:01:37,030 --> 00:01:39,170
最近吃的要多。 真的。.
24
00:01:54,330 --> 00:01:59,570
好,现在我们练一下背。 嗯。 练屁股。.
25
00:02:00,670 --> 00:02:02,070
那 我们大家先从哪边开始?
26
00:02:02,430 --> 00:02:03,850
先从屁股开始。.
27
00:02:05,050 --> 00:02:06,050
OK。.
28
00:02:08,270 --> 00:02:11,390
那我先示范一下。 那我们先伸展我们的腹肢。.
29
00:02:12,110 --> 00:02:14,750
手拉脚踝,然后往后拉起来。.
30
00:02:15,530 --> 00:02:19,210
好,然后维持这样10秒钟。 好。 然后再换脚。.
31
00:02:50,910 --> 00:02:52,410
我帮你扶住一下。.
32
00:02:53,970 --> 00:02:54,970
快点跌倒。.
33
00:02:58,910 --> 00:03:02,110
好。 然后我们做第二个。 第二个就是往下伸。.
34
00:03:04,350 --> 00:03:06,450
对,对。 很软,很好。.
35
00:03:11,420 --> 00:03:13,220
软床上一度也没少做。.
36
00:03:14,640 --> 00:03:16,080
第二个是伸展。.
37
00:03:18,620 --> 00:03:20,020
第二个是皮拉提斯。
38
00:03:20,220 --> 00:03:21,220
嗯。.
39
00:03:23,440 --> 00:03:24,160
这样要几秒?
40
00:03:24,380 --> 00:03:25,940
这样也是10秒。 好,OK。
41
00:03:26,280 --> 00:03:27,080
那我们换下一个。
42
00:03:27,300 --> 00:03:29,120
好,那我们接下来伸展手臂。
43
00:03:29,420 --> 00:03:32,840
往后拉起来。 对,然后是维持。
44
00:03:33,240 --> 00:03:34,900
是我按摩长拉。
45
00:03:35,180 --> 00:03:35,900
是哦。
46
00:03:36,100 --> 00:03:40,540
对啊,这个可以伸展到你的三口肌跟库北肌。.
47
00:03:58,410 --> 00:03:59,470
手掌朝上。.
48
00:04:00,170 --> 00:04:01,230
手掌朝上。.
49
00:04:01,970 --> 00:04:02,970
对对对。.
50
00:04:08,250 --> 00:04:09,350
再换手一遍。.
51
00:04:24,610 --> 00:04:26,490
然后再伸展肩膀。.
52
00:04:27,770 --> 00:04:28,090
这样吗?
53
00:04:28,091 --> 00:04:29,091
伸 展.
54
00:04:36,360 --> 00:04:38,400
这里。 维 持10秒。.
55
00:04:39,200 --> 00:04:40,200
有。.
56
00:04:50,800 --> 00:04:52,320
伸展三脚肌。.
57
00:04:53,100 --> 00:04:54,100
对。.
58
00:05:11,620 --> 00:05:13,170
可以,那我们换手抱腿。.
59
00:05:27,340 --> 00:05:28,340
这样吗?
60
00:05:28,380 --> 00:05:30,940
对。 然后伸展胸,往后展。.
61
00:05:52,260 --> 00:05:53,540
有伸展的程序吗?
62
00:05:53,700 --> 00:05:54,700
有。.
63
00:06:27,340 --> 00:06:30,840
好,那我们伸展差不多了。 那我们先做第一个动作。 我们先做硬.
64
00:06:37,100 --> 00:06:38,700
腿。 好, 对,然后往下挺胸。.
65
00:06:41,560 --> 00:06:44,960
来。 屁股要翘起来。 膝盖打开。.
66
00:06:45,340 --> 00:06:48,060
膝盖打开屁股才能翘起来。 对。.
67
00:06:48,360 --> 00:06:48,980
这样吗?
68
00:06:49,120 --> 00:06:50,120
对,没事。.
69
00:06:50,400 --> 00:06:52,720
很好。 那东西要拿起来吗?
70
00:06:52,880 --> 00:06:53,880
东西。.
71
00:06:54,820 --> 00:06:55,820
我现在撑着而已。
72
00:06:55,940 --> 00:06:56,940
可以撑着。
73
00:06:57,100 --> 00:06:59,060
好,那我们靠近一点。
74
00:06:59,520 --> 00:07:02,100
对,然后挺胸。 OK,起来之后用屁股推。.
75
00:07:03,120 --> 00:07:05,140
来,推屁股。 往前推。.
76
00:07:05,700 --> 00:07:06,700
先起来。.
77
00:07:09,500 --> 00:07:11,180
对,这样子。
78
00:07:11,400 --> 00:07:13,680
就推屁股。 好,等后面头掉出来。.
79
00:07:44,620 --> 00:07:46,160
好,然后起来。.
80
00:07:47,480 --> 00:07:51,780
感觉很重。 我 帮你扶一下。 来,上来。 要 多一点。.
81
00:07:52,480 --> 00:07:53,700
挺胸,挺胸。
82
00:07:53,860 --> 00:07:57,540
然后屁股往前推。 对,拉起来。 往 下。.
83
00:07:57,880 --> 00:07:58,880
很好。.
84
00:08:00,060 --> 00:08:01,060
OK,上。.
85
00:08:17,310 --> 00:08:19,250
OK。 点是看地板还是看前面?
86
00:08:25,160 --> 00:08:26,640
点看地板就可以了。.
87
00:08:31,910 --> 00:08:34,550
很好,送下巴。 抬头挺胸。.
88
00:08:39,260 --> 00:08:40,260
膝盖打开。
89
00:08:40,600 --> 00:08:41,340
好,这样。
90
00:08:41,540 --> 00:08:45,640
好,我们可以换动作了。 好。.
91
00:08:46,280 --> 00:08:47,680
好,先吃饭。.
92
00:08:48,400 --> 00:08:50,520
我们要用这张椅子。.
93
00:08:53,220 --> 00:08:56,540
然后我们膝盖跪上去。 手伸上。.
94
00:08:57,140 --> 00:09:00,000
然后从这边。 抬头挺胸。 看前面。.
95
00:09:00,560 --> 00:09:04,540
然后手臂夹。 上台。 后背。.
96
00:09:05,660 --> 00:09:06,160
下方。
97
00:09:06,540 --> 00:09:09,980
好,都要维持挺胸。 哇,我这肌肉。 很 硬哦。.
98
00:09:10,680 --> 00:09:12,080
对,很差一段点。.
99
00:09:12,780 --> 00:09:14,240
还有其他地方更硬。.
100
00:09:15,820 --> 00:09:20,980
OK,这样上台。 好,屁股都要翘着。 核心都要收好。.
101
00:09:23,480 --> 00:09:27,780
好,然后我们背先收好。 胸对。 膝盖打开。.
102
00:09:28,560 --> 00:09:29,560
要伸直吗?
103
00:09:29,680 --> 00:09:30,680
不用围弯就可以。.
104
00:09:35,660 --> 00:09:40,280
好,OK。 然后我们手慢慢往上带。 好,背。.
105
00:09:40,440 --> 00:09:41,840
手。 对对对。.
106
00:09:56,280 --> 00:09:56,840
多少下?
107
00:09:57,120 --> 00:09:58,120
这是12下。.
108
00:10:20,360 --> 00:10:21,360
觉得这边有感觉?
109
00:10:21,680 --> 00:10:23,341
有。 有有有。 对,很好。
110
00:10:23,480 --> 00:10:25,560
我觉得 我的脸比较热。 你的脸吗?
111
00:10:42,140 --> 00:10:44,000
好,我们先帮你增加一些难度。.
112
00:10:49,190 --> 00:10:50,190
背要收好。.
113
00:10:51,150 --> 00:10:54,030
这样我有点难专心。 对啊,所以才有难度。.
114
00:10:55,310 --> 00:10:56,310
还在肚脊。.
115
00:11:16,910 --> 00:11:17,910
还比较难。.
116
00:11:35,610 --> 00:11:41,490
好,我们换一个姿势。 来两只手往上撑。 往上。.
117
00:11:41,930 --> 00:11:42,350
OK。
118
00:11:42,770 --> 00:11:43,370
脚高。
119
00:11:43,590 --> 00:11:46,430
很好。 好,我们做核心的稳定。
120
00:11:46,950 --> 00:11:47,350
OK。
121
00:11:47,770 --> 00:11:48,770
我们做伏地挺撑。
122
00:11:49,190 --> 00:11:51,130
好。 先撑着,然后手慢慢下去。.
123
00:11:52,550 --> 00:11:53,970
往外开还是直接蹬下去?
124
00:11:53,990 --> 00:11:55,090
你手抓在这里。.
125
00:11:56,470 --> 00:11:58,710
OK。 好,下去的时候手打开。.
126
00:11:59,870 --> 00:12:01,910
对,挺胸。 很好。.
127
00:12:32,220 --> 00:12:33,560
胸就比较集中。.
128
00:12:35,580 --> 00:12:37,040
老师,你说我有外扩吗?
129
00:12:37,420 --> 00:12:38,780
就是会越来越好看。.
130
00:13:09,360 --> 00:13:10,520
老师,我快没力了。
131
00:13:10,640 --> 00:13:12,760
我帮你扶住。 再 来一下。
132
00:13:13,180 --> 00:13:14,180
上。.
133
00:14:32,900 --> 00:14:34,400
屁股加紧。.
134
00:14:44,360 --> 00:14:47,400
反正没有才内酷啊。 撕一点比较好。.
135
00:14:49,720 --> 00:14:51,920
那我们最后一下。 来下膝。.
136
00:14:52,820 --> 00:14:53,680
好。 上涂。
137
00:14:53,780 --> 00:14:55,220
那我们停在这15秒。
138
00:14:55,360 --> 00:14:55,620
OK。
139
00:14:55,720 --> 00:14:58,220
撑着。 很好。 继续撑着。.
140
00:14:58,860 --> 00:14:59,280
很棒。
141
00:14:59,620 --> 00:15:00,440
来,撑好。
142
00:15:00,560 --> 00:15:03,380
对。 东西.
143
00:15:09,070 --> 00:15:12,391
流 汗了。 很热。.
144
00:15:13,390 --> 00:15:20,080
下面流汗了。 撑住,撑住。.
145
00:15:33,270 --> 00:15:34,270
撑着。.
146
00:15:37,270 --> 00:15:38,370
15秒。.
147
00:15:40,730 --> 00:15:41,730
那时间到了吗?
148
00:15:42,510 --> 00:15:43,510
最后2秒。.
149
00:15:45,390 --> 00:15:47,430
我帮你按摩一下。
150
00:15:47,870 --> 00:15:49,070
辛苦了。
151
00:15:49,190 --> 00:15:51,151
谢谢老师。 不客.
152
00:15:59,850 --> 00:16:02,270
气。 舒 服吗?
153
00:16:03,590 --> 00:16:05,870
不会,有点舒服。 有点舒服。.
154
00:16:08,210 --> 00:16:10,430
那你跟着我。.
155
00:16:43,550 --> 00:16:44,650
要按你的肩膀。.
156
00:16:58,440 --> 00:16:59,500
准备按一下。.
157
00:18:07,960 --> 00:18:10,080
刚刚那么辛苦,多放松一下。.
158
00:19:22,710 --> 00:19:24,390
老师,这是上课的一部分吗?
159
00:19:24,470 --> 00:19:26,570
对啊。 这可以消耗热量。.
160
00:19:28,830 --> 00:19:30,210
要等下换过消耗吗?
161
00:19:30,390 --> 00:19:31,390
对。.
162
00:20:07,240 --> 00:20:09,140
老师,上课都会这样吗?
163
00:20:10,380 --> 00:20:11,380
对。.
164
00:20:27,770 --> 00:20:29,410
这是训练的一种。.
165
00:21:09,870 --> 00:21:11,330
不知道,两个小时吧。.
166
00:21:13,390 --> 00:21:14,850
真的在做运动了吧?
167
00:21:15,110 --> 00:21:16,530
对啊,这是真的在做运动。.
11352
