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All right!
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I'm gonna train hard today!
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Oh! But before that...
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...let's use the scale.
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I haven't weighed myself at all recently...
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I've been working hard at the gym,
so I've probably lost a lot.
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Oh?
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What?
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I've gained weight!
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"Episode 2
'Why Don't You Have Some Protein?'"
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The discovery that she'd somehow
gained weight despite exercising so much
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hit Hibiki like a freight train.
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Now that I think about it,
my body's gotten pretty solid lately.
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My goal's to slim down, but I'm on track
to become a macho gorilla at this rate.
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This is really bad!
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I need to ask Machio- san for advice!
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Oh, that's what was troubling you!
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So your physique changed and your weight
increased in a short amount of time?
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That proves your muscles are bigger
and your body fat percentage is lower!
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Okay...
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Muscle is denser in comparison to fat.
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R-Really?!
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As your muscles grow in size,
naturally, your weight also increases.
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Or to put it another way, even though
fat and muscle weigh the same amount,
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muscle has less volume!
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"Both Weigh 80 kg!"
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While these two weigh the same, the more
muscular one will seem slimmer to you.
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These days, you'll see places claiming that
you can lose X kg in just two months.
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Generally, those gyms incorporate extreme
dietary restrictions into their programs.
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Dieting by itself isn't a bad thing, but...
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But?
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An extreme diet will certainly
lead to temporary weight loss,
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but the lack of nutrients means your
muscle mass decreases as well.
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"Metabolism"
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but the lack of nutrients means your
muscle mass decreases as well.
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"Metabolism"
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And when that happens,
your metabolism slows down, too.
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Consequently, many people "rebound" right
after returning to their original diet.
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And their lower metabolism means it's
even harder to lose weight than before.
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For real? That's awful!
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Exercising and eating a balanced diet
is the best way to build up a nice body.
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Get into exercising regularly, and your figure
will naturally change on its own,
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with no need for an extreme diet.
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Th-That makes sense.
45
00:04:04,450 --> 00:04:07,580
The world offers many dieting methods,
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but I personally think you should always
incorporate exercise into your lifestyle.
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You're both still growing,
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so you should avoid extreme dieting...
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Eat lots and exercise lots!
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Let's muscle!
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In that case, we should start
working out right now!
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--Okay, let's go!
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--Yes, side--!
--Okay, let's go!
54
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It's more efficient to work on your
bigger muscles before your smaller ones.
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Start with stuff like your back.
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My back muscles?
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That's right, if we want to train those...
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A-ha! I'd use the lat pulldown machine!
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Lat pulldown?
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♪ Machio's Muscle Lessons. ♪
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"Trainer Machio's
Strength Training Lessons"
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♪ Machio's Muscle Lessons. ♪
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It's me, your muscle bro!
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"How to Use a Lat Pulldown Machine"
"Trainer: Machio Naruzo"
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Today, we'll learn how to to do a lat pulldown!
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When performing a front pulldown,
bring the bar to your chest.
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Lean back while doing so.
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Slowly return the bar to its original
position without relaxing your grip.
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You can use your back muscles more
efficiently by deliberately squeezing
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your shoulder blades together.
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Lat pulldowns can work out
your central back muscles,
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"Teres Major Muscle"
"Latissimus Dorsi Muscle"
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Lat pulldowns can work out
your central back muscles,
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"Teres Major Muscle"
"Latissimus Dorsi Muscle"
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such as the latissimus dorsi and teres major.
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All right, got it!
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I'll give it a whirl!
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Hold up!
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What's wrong?
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Yeeaahh!
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--Back lat spread!
--If I do too many of these,
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will my back end up looking like his?
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--I don't want to get quite that buff...
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--Right... Left...
--I don't want to get quite that buff...
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Don't worry, Hibiki!
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Machio- san 's muscle class is a level
ultimately achieved by talented people
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who devote their entire lives to training.
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Wow, so it's a lifestyle choice.
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And as summer approaches, some people who
suddenly start coming to the gym will say
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gaining too much muscle
would bother them,
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00:05:59,950 --> 00:06:01,870
but I'd like to tell them not to worry,
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since there's no way they'd gain too much
with their amount of training.
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You almost sound like a spokesperson.
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00:06:10,370 --> 00:06:14,250
But anyway, if that's not your goal,
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why don't you focus on training
for muscular endurance?
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"Muscular Endurance" "Hypertrophy-Specific
Training (HST)"
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Performing lots of reps with lighter
weights will increase muscle endurance.
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I see!
99
00:06:21,870 --> 00:06:23,200
"Muscular Endurance" "Hypertrophy-Specific
Training (HST)"
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Even with lighter weights,
doing so many reps tires you out!
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Start out with a weight that
you can do about 20 reps with.
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By the way, there's another exercise that
works your back called the deadlift...
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But you'll seriously injure
yourself if your form's bad,
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so I can't recommend it to a newbie.
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Th-That's freaky.
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Just what kind of workout is it?
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--Don't worry about it!
--Abdominal and thighs!
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--Focus on improving your overall fitness first.
--Abdominal and thighs!
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--Yeah, I can do the hard stuff after
I've gotten a bit better.
--Abdominal and thighs!
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--Yeah, I can do the hard stuff after
I've gotten a bit better.
--So muscular!
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Phew, I'm beat!
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You did great today!
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Ah, I feel so refreshed!
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Uh, what's this?
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Silverman Gym comes equipped
with a protein bar.
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Welcome to Machio's protein bar.
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Today's special is whey protein
mixed with BCAAs.
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Really?
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Whoa, that's good!
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Your protein's the best!
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Hey, Hibiki, do you know
what golden time is?
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Golden time?
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If you consume protein within
30 minutes of finishing your workout,
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it has a dramatic effect
on your muscle growth.
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Wow, just 30 minutes!
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Though that's a pretty strict time limit.
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It really is!
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Protein, huh?
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Oh, I know! Let's get a little
more protein after this!
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Huh?
131
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"Suddenly, Steak!"
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"Sirloin Steak"
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Yeah!
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--♪ Time to pack on the protein! ♪
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--What part of this is "a little"?
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--♪ Time to pack on the protein! ♪
137
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Just how much does she plan to eat?
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Is she a competitive eater?
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Hibiki hasn't yet realized that there are
other reasons why she hasn't lost weight.
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Hello, Hibiki?
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Hey, Akemi.
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When are you going to the gym today?
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Well, I was gonna go,
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but I think I overdid it
with yesterday's workout.
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My muscles are way more sore than usual.
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Oh, I'm sorry to hear that.
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You'll burn out if you push too hard.
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You'd better rest today.
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Mm, still...
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00:08:59,580 --> 00:09:03,080
I'd hate to spend a perfectly good
Sunday just lazing around.
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I don't have work today, either.
152
00:09:05,160 --> 00:09:09,250
How do you usually spend your Sundays?
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00:09:09,250 --> 00:09:12,290
Let's see, I do stuff like going to
the movies with my friend...
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"The unstoppable man is back."
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Let's see, I do stuff like going to
the movies with my friend...
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"The unstoppable man is back."
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Is that so?
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But today, she turned me down
because she has to help out at home...
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If that's the case, why don't we
train somewhere else today?
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00:09:21,910 --> 00:09:23,120
What?
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00:09:24,700 --> 00:09:28,950
Oh, man, I hadn't even considered the pool!
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Swimming trains every muscle in your body.
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It's easy to adjust the amount
of resistance to your body,
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and lots of people do it
alongside weight training.
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Huh, I can see that!
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Sure, I may seem calm on the surface, but...
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...my swimsuit's too tight!
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Good thing we came before
school swim classes started.
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I need to buy a new one.
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And anyway...
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You still have such a great figure.
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We're the same age and yet this different...
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00:10:04,750 --> 00:10:08,580
D-Don't look! My triceps
are feeling tight today!
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00:10:08,580 --> 00:10:10,830
I'm not examining you
with a magnifying glass!
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Sorry for staring.
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00:10:13,540 --> 00:10:17,910
I wonder if I'll end up looking like
you if I train hard enough.
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My muscles are still developing!
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Let's work hard toward getting
next-level macho bodies together!
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00:10:25,040 --> 00:10:27,580
I'm not trying to become macho, though...
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00:10:27,580 --> 00:10:29,370
By the way, did you know that...
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...you can tell a person's sport
from their body type?
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Just from that?
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Take her, for example.
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She's probably a competitive cyclist.
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For real?!
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Her especially well-developed leg muscles
are characteristic of a cyclist.
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So you can tell by her leg muscles...
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Hm? Hey, wait!
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Skaters have crazy leg muscles, too!
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How perceptive of you.
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I admit I wasn't sure, either.
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But look! Her lower legs have tan lines!
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You're right!
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Someone who wears cycling gear
would get tan lines like that.
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00:11:07,950 --> 00:11:09,700
S-Sounds logical.
196
00:11:09,700 --> 00:11:13,700
I'm amazed you could figure
that out from her body alone!
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See? Isn't this fun?
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00:11:15,790 --> 00:11:17,620
What does that slender woman do?
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00:11:17,620 --> 00:11:22,540
She's quite toned, so she must
do a weight-class sport.
200
00:11:22,540 --> 00:11:26,540
Her prominent knuckles make me think
it's karate, as opposed to boxing.
201
00:11:26,540 --> 00:11:29,660
Then what about the woman
chilling out over there?
202
00:11:29,660 --> 00:11:34,540
Her muscle mass is impressive,
especially her back and upper arms...
203
00:11:34,540 --> 00:11:39,290
Maybe she does a sport with "pulling"
techniques, like judo or wrestling.
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00:11:39,290 --> 00:11:41,330
That's so cool, Akemi!
205
00:11:41,330 --> 00:11:43,540
You should become a detective!
206
00:11:43,540 --> 00:11:46,830
In the end these are guesses,
so I could be wrong.
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00:11:46,830 --> 00:11:51,790
Man, just seeing their well-built
bodies make me feel motivated!
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00:11:51,790 --> 00:11:54,500
I won't be outdone by them!
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00:11:54,500 --> 00:11:56,410
Let's hurry up and go swimming, too!
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00:11:56,410 --> 00:11:57,870
First, some stretching...
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00:11:57,870 --> 00:11:59,080
Stop right there!
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00:11:59,080 --> 00:12:00,540
Cease your stretching!
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00:12:00,540 --> 00:12:01,790
What's wrong, Akemi?
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00:12:01,790 --> 00:12:05,870
Hibiki, do you know why we do stretches?
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00:12:05,870 --> 00:12:09,160
Why? For this, right?
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00:12:09,160 --> 00:12:14,540
To stretch out and loosen up our muscles
so we don't get hurt while exercising.
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00:12:14,540 --> 00:12:17,200
I'm afraid you're mistaken.
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00:12:17,200 --> 00:12:21,160
--Huh?
--Stretching before you exercise is useless.
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00:12:21,160 --> 00:12:24,370
If anything, it's downright harmful!
220
00:12:24,370 --> 00:12:25,330
What?!
221
00:12:25,330 --> 00:12:31,540
Making your body stretch before it
warms up can hurt your tendons and joints.
222
00:12:31,540 --> 00:12:32,750
Seriously?!
223
00:12:32,750 --> 00:12:36,910
Furthermore, stretching is
linked to lower performance.
224
00:12:36,910 --> 00:12:40,040
According to research done by
the University of Zagreb in Croatia,
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00:12:40,040 --> 00:12:43,870
stretching for more than 45 seconds
before exercising decreases
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00:12:43,870 --> 00:12:47,080
muscle strength by an average of 5.5%,
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00:12:47,080 --> 00:12:51,700
and both explosive muscular performance
and jumping power by about 3%.
228
00:12:51,700 --> 00:12:55,040
So you mean stretching makes
your muscles tight instead?!
229
00:12:55,040 --> 00:12:58,700
Almost everyone at the gym stretches
before working out, though!
230
00:12:58,700 --> 00:13:05,370
That's right. A lot of people
still don't know it's bad for you.
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00:13:05,370 --> 00:13:07,500
Well, that sucks.
232
00:13:07,500 --> 00:13:11,830
Does that mean we shouldn't
do anything before exercising?
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00:13:11,830 --> 00:13:13,330
Not at all!
234
00:13:13,330 --> 00:13:16,580
We can do dynamic stretching instead!
235
00:13:16,580 --> 00:13:17,870
Dynamic stretching?
236
00:13:18,200 --> 00:13:20,750
"Akemi's
Dynamic Stretching Lessons"
237
00:13:20,790 --> 00:13:24,950
Dynamic stretches are exercises that move
your limbs, warm up your body,
238
00:13:24,950 --> 00:13:27,790
and boost your muscles' flexibility.
239
00:13:27,790 --> 00:13:32,950
Warming up is linked to injury prevention
and increased performance.
240
00:13:32,950 --> 00:13:34,580
Huh...
241
00:13:34,580 --> 00:13:37,200
"Akemi Approved
Dynamic Stretches by Body Region!"
242
00:13:34,580 --> 00:13:37,200
Here's what I recommend doing!
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00:13:37,200 --> 00:13:40,700
Forward and backward shoulder circles.
244
00:13:40,700 --> 00:13:43,910
Side bends to stretch your abs.
245
00:13:43,910 --> 00:13:46,330
Shoulder circles with elbows bent.
246
00:13:46,330 --> 00:13:49,250
These stretch your shoulder blades.
247
00:13:49,250 --> 00:13:50,700
Toe touches.
248
00:13:50,700 --> 00:13:53,330
These stretch your hamstrings.
249
00:13:54,830 --> 00:13:55,750
Well?
250
00:13:55,750 --> 00:13:59,160
"Chest Stretch"
251
00:13:55,750 --> 00:13:59,160
Completely different from
normal static stretches, right?
252
00:13:59,160 --> 00:14:00,000
"Chest Stretch"
253
00:13:59,160 --> 00:14:00,000
They are!
254
00:14:00,000 --> 00:14:03,750
I feel like my muscles have loosened up!
255
00:14:00,000 --> 00:14:03,750
"Hip Swing Stretch"
256
00:14:04,790 --> 00:14:06,080
Right?
257
00:14:06,080 --> 00:14:09,290
By the way, you know radio calisthenics?
258
00:14:09,290 --> 00:14:11,000
That's dynamic stretching, too.
259
00:14:11,000 --> 00:14:14,000
Oh! The movements are definitely similar!
260
00:14:14,000 --> 00:14:16,950
"Hip Swing Stretch"
261
00:14:14,000 --> 00:14:16,950
So has your heart rate increased?
262
00:14:16,950 --> 00:14:20,000
"Hip Swing Stretch"
263
00:14:16,950 --> 00:14:20,000
Yup! And I'm all warmed up!
264
00:14:20,000 --> 00:14:22,870
"Hip Swing Stretch"
265
00:14:20,000 --> 00:14:22,870
Man, dynamic stretching is great!
266
00:14:23,000 --> 00:14:25,660
I feel like I've exercised plenty
just by doing them!
267
00:14:25,660 --> 00:14:27,330
I'll try them at the gym next time!
268
00:14:33,370 --> 00:14:36,950
Sorry. My swimsuit's ripped.
269
00:14:36,950 --> 00:14:39,830
Let's go buy a replacement.
270
00:14:39,830 --> 00:14:41,120
Yeah.
271
00:14:41,120 --> 00:14:44,830
Make sure to stretch in loose clothing.
272
00:14:51,620 --> 00:14:53,830
Ex-Special Forces, you say?
273
00:14:55,200 --> 00:14:57,200
The perfect appetizer.
274
00:15:08,790 --> 00:15:12,290
The Seven Commandos 4:
The Great Escape of Fury !
275
00:15:12,290 --> 00:15:15,830
Starring Barnold Shortsinator.
276
00:15:15,830 --> 00:15:19,200
"The Seven Commandos: ~Savage Storm~"
"Barnold Shortsinator"
277
00:15:15,830 --> 00:15:19,200
Part four of an action series about
an elite ex-mercenary thrown into the past
278
00:15:19,200 --> 00:15:22,910
"He's unstoppable."
279
00:15:19,200 --> 00:15:22,910
who does battle against
an evil guerrilla army.
280
00:15:22,910 --> 00:15:25,660
who does battle against
an evil guerrilla army.
281
00:15:26,500 --> 00:15:28,040
Okay.
282
00:15:30,450 --> 00:15:31,910
Oh...
283
00:15:31,910 --> 00:15:33,910
Oh, my gawd !
284
00:15:33,910 --> 00:15:36,660
They wrapped up the loose threads
perfectly at the very end!
285
00:15:36,660 --> 00:15:38,290
What a godly movie!
286
00:15:38,290 --> 00:15:40,830
Why was this only privately
screened in Japan?!
287
00:15:40,830 --> 00:15:43,330
And "To Be Continued"!
288
00:15:43,330 --> 00:15:45,080
They'll definitely make a sequel!
289
00:15:45,080 --> 00:15:48,870
So this means the previous one's ending
was just a dream after all, right?!
290
00:15:48,870 --> 00:15:51,290
Hey now, don't jump to conclusions!
291
00:15:51,290 --> 00:15:53,620
Let's rewatch the movies from the very
beginning and carefully analyze them!
292
00:15:53,620 --> 00:15:55,040
"Shin Gorilla"
293
00:15:53,620 --> 00:15:55,040
Let's rewatch the movies from the very
beginning and carefully analyze them!
294
00:15:55,040 --> 00:15:56,750
We're gonna be up all night!
295
00:15:57,290 --> 00:15:58,000
"160 cm/50 kg
B74 W57 H79
12% Body Fat"
296
00:15:58,000 --> 00:16:00,330
Her name's Ayaka Uehara.
297
00:15:58,000 --> 00:16:00,330
"160 cm/50 kg
B74 W57 H79
12% Body Fat"
298
00:16:00,330 --> 00:16:03,870
We became friends after ending up
in the same high school class.
299
00:16:03,870 --> 00:16:06,200
What movies would I recommend? Uh...
300
00:16:06,200 --> 00:16:08,790
Have you seen Bodorowsky's El Possum ?
301
00:16:09,910 --> 00:16:11,580
That answer!
302
00:16:11,580 --> 00:16:13,450
She's a true film buff!
303
00:16:14,580 --> 00:16:18,660
Actually, this is the first
time I've visited her house.
304
00:16:18,660 --> 00:16:21,790
Whenever we hang out, we go to the movies...
305
00:16:21,790 --> 00:16:23,660
All right, found 'em all!
306
00:16:23,660 --> 00:16:27,200
--Yeah!
--So, what order should we watch them in?
307
00:16:27,200 --> 00:16:29,080
By release date, or chronologically?
308
00:16:29,080 --> 00:16:33,660
Which would be 3, 4, 2, 1...
309
00:16:33,660 --> 00:16:35,950
Sorry, Ayaka. I need a hand real quick.
310
00:16:35,950 --> 00:16:37,870
Wh-What gives, Sis?!
311
00:16:37,870 --> 00:16:40,500
Oh, you're watching movies again?
312
00:16:40,500 --> 00:16:42,040
--I have a friend over right now!
313
00:16:42,040 --> 00:16:43,250
--Thanks for having me!
314
00:16:43,250 --> 00:16:45,080
Hey, nice to have you!
315
00:16:45,080 --> 00:16:46,830
Why don't you have her come watch?
316
00:16:46,830 --> 00:16:49,750
--Huh?
--I'll pay you extra. C'mon.
317
00:16:49,750 --> 00:16:51,450
H-Hey, wait a sec!
318
00:16:51,450 --> 00:16:55,080
Damn it, just when we were rarin' to go.
319
00:16:55,080 --> 00:16:57,870
Sorry, Hibiki! I gotta help her out.
320
00:16:57,870 --> 00:16:59,500
It'll only be a second!
321
00:16:59,500 --> 00:17:01,450
Oh, no, I don't mind...
322
00:17:01,450 --> 00:17:06,160
Wait, come to think of it...
What's your family's business, anyway?
323
00:17:07,120 --> 00:17:10,950
Oh, that's right, you don't know yet.
324
00:17:10,950 --> 00:17:12,870
Then why don't you come take a look?
325
00:17:12,870 --> 00:17:14,580
The place is right behind my house.
326
00:17:18,330 --> 00:17:20,290
That's it, wind up more!
327
00:17:20,290 --> 00:17:24,250
--Huh...? Not what I expected...
--Is that all you got?!
328
00:17:24,250 --> 00:17:25,870
I see...
329
00:17:25,870 --> 00:17:28,410
You didn't know about our family business.
330
00:17:28,410 --> 00:17:29,830
Uh, no.
331
00:17:29,830 --> 00:17:35,410
"Glory Gym"
332
00:17:29,830 --> 00:17:35,410
Our dad's a former pro boxer,
and he opened this gym after he retired.
333
00:17:35,410 --> 00:17:38,700
He forced us to learn how to box as well.
334
00:17:38,700 --> 00:17:42,000
When he's out, we serve as the coaches.
335
00:17:42,000 --> 00:17:43,790
Makes sense.
336
00:17:43,790 --> 00:17:49,290
Now I remember--Ayaka says she helps out
with the family business sometimes.
337
00:17:49,290 --> 00:17:52,620
I didn't think she meant
something so hardcore...
338
00:17:52,620 --> 00:17:55,620
Still, the passion here is palpable.
339
00:17:55,620 --> 00:17:57,870
Do you have a lot of strong members?
340
00:17:57,870 --> 00:18:03,500
Hmm, I wonder... We have
a few world champions, I guess.
341
00:18:03,500 --> 00:18:06,000
You mean people normally
considered the best of the best?
342
00:18:08,870 --> 00:18:12,580
Listen up! Pick up the pace, you scumbags!
343
00:18:12,580 --> 00:18:14,660
Yes, ma'am!
344
00:18:15,580 --> 00:18:17,790
And she runs it like we're in Sparta!
345
00:18:17,790 --> 00:18:20,370
Ugh, I'm so tired.
346
00:18:20,370 --> 00:18:23,160
Ayaka, I didn't know you were a boxer!
347
00:18:23,160 --> 00:18:25,120
Is that why you like action movies?
348
00:18:25,120 --> 00:18:27,080
What? No, no.
349
00:18:27,080 --> 00:18:28,910
Movies are my actual hobby.
350
00:18:28,910 --> 00:18:32,040
My dad just made me learn boxing.
351
00:18:32,040 --> 00:18:34,950
It's a pain in the ass.
352
00:18:34,950 --> 00:18:37,500
You say that, and yet you're
doing some fancy footwork.
353
00:18:37,500 --> 00:18:40,790
You've got it down to muscle memory.
354
00:18:40,790 --> 00:18:41,790
Huh?
355
00:18:41,790 --> 00:18:45,330
Ayaka, your abs are amazing!
356
00:18:45,330 --> 00:18:47,660
Oh, are they?
357
00:18:47,660 --> 00:18:50,410
My workout's nothing special, though.
358
00:18:50,410 --> 00:18:52,000
You don't do sit-ups and stuff?!
359
00:18:52,000 --> 00:18:53,620
Let's see...
360
00:18:53,620 --> 00:18:57,290
If you want to work out your abs,
then dragon flags might be good.
361
00:18:57,290 --> 00:19:00,000
Dragon flags? What are those?!
362
00:19:00,000 --> 00:19:02,370
You lie down on the floor like this,
363
00:19:02,370 --> 00:19:05,750
grab onto something
above your head, like a pole,
364
00:19:05,750 --> 00:19:08,750
then you bend both legs slightly,
365
00:19:08,750 --> 00:19:11,790
and if you slowly lower them until
they're just grazing the ground,
366
00:19:11,790 --> 00:19:14,540
you'll work out your abs.
367
00:19:14,540 --> 00:19:15,250
Then, you gradually return
to your original position,
368
00:19:15,250 --> 00:19:16,870
"Don't bounce while you stretch"
369
00:19:15,250 --> 00:19:16,870
Then, you gradually return
to your original position,
370
00:19:16,870 --> 00:19:18,200
"Don't bounce while you stretch"
"Gently bend both legs"
371
00:19:16,870 --> 00:19:18,200
Then, you gradually return
to your original position,
372
00:19:18,200 --> 00:19:23,040
"Shoulders touch the floor"
373
00:19:18,200 --> 00:19:23,040
deliberately forming a straight line
with your back and legs.
374
00:19:24,910 --> 00:19:26,290
Hup.
375
00:19:26,290 --> 00:19:28,790
Three sets of 10 should
be good for starters.
376
00:19:28,790 --> 00:19:30,580
I can't even do one!
377
00:19:30,580 --> 00:19:32,290
I'm a mere mortal here!
378
00:19:32,290 --> 00:19:35,580
Huh? Are dragon flags really that hard?
379
00:19:35,580 --> 00:19:38,160
It's a basic sit-up in our gym.
380
00:19:38,160 --> 00:19:40,410
I thought everyone could do it.
381
00:19:40,410 --> 00:19:41,910
So there are people who can't...
382
00:19:41,910 --> 00:19:44,120
You guys have no idea what's normal!
383
00:19:44,120 --> 00:19:46,870
And who asked you in the first place?!
384
00:19:46,870 --> 00:19:50,450
Hmm, I wonder what other
exercise would work...
385
00:19:50,450 --> 00:19:52,580
Something simple and
straightforward, please!
386
00:19:52,580 --> 00:19:54,080
Oh, I got it!
387
00:19:54,080 --> 00:19:56,200
Why don't you do a plank?
388
00:19:56,200 --> 00:19:57,580
A plank?
389
00:19:57,580 --> 00:19:59,450
Here's how.
390
00:19:59,450 --> 00:20:04,160
"~Basic Plank Posture~"
391
00:19:59,450 --> 00:20:04,160
Straighten out your body,
supporting it with your elbows and toes.
392
00:20:04,160 --> 00:20:06,080
"~Basic Plank Posture~"
393
00:20:04,160 --> 00:20:06,080
First, you set up this basic posture.
394
00:20:06,080 --> 00:20:10,410
Keep your abs tight, with your elbows at
90 degrees, and don't lift your chin.
395
00:20:10,410 --> 00:20:12,500
Begin by holding this pose for 30 seconds.
396
00:20:12,500 --> 00:20:13,620
Wanna try?
397
00:20:13,620 --> 00:20:18,200
Ow! This is a lot harder than it looks!
398
00:20:18,200 --> 00:20:20,950
Planks don't put much pressure
on your lower back, either.
399
00:20:20,950 --> 00:20:22,580
Okay, 30 seconds are up!
400
00:20:22,580 --> 00:20:24,080
Phew!
401
00:20:24,080 --> 00:20:27,080
Sakura- san , why don't you take a swing at
a punching bag while you're here?
402
00:20:27,080 --> 00:20:28,450
What?!
403
00:20:28,450 --> 00:20:32,450
If you want to burn some body fat,
you gotta do aerobic exercise, too.
404
00:20:32,450 --> 00:20:34,500
Hey now, let's not rush her.
405
00:20:34,500 --> 00:20:36,950
C'mon, I'll tell you what to do,
so give it a shot.
406
00:20:36,950 --> 00:20:38,700
O-Okay.
407
00:20:38,700 --> 00:20:41,000
Then I guess I'll have a go...
408
00:20:41,000 --> 00:20:42,540
That's what I like to hear!
409
00:21:01,830 --> 00:21:03,830
What?! Oh, no, I broke it!
410
00:21:04,750 --> 00:21:06,160
Sakura- san ...
411
00:21:06,870 --> 00:21:08,700
"Glory Gym"
412
00:21:06,870 --> 00:21:08,700
Let's work toward the
world championship for now!
413
00:21:08,700 --> 00:21:10,160
What do you mean "for now"?!
414
00:21:11,500 --> 00:21:14,290
Hibiki's unexpected gift had come to light.
415
00:22:46,040 --> 00:22:46,450
"30-Second Plank"
416
00:22:46,450 --> 00:22:50,870
"30-Second Plank"
417
00:22:46,450 --> 00:22:50,870
Today, we'll review the plank exercise
that Uehara- san taught us!
418
00:22:50,870 --> 00:22:53,000
"30-Second Plank"
419
00:22:50,870 --> 00:22:53,000
This exercise is easy to do at home,
420
00:22:53,000 --> 00:22:54,660
"30-Second Plank"
421
00:22:53,000 --> 00:22:54,660
so try it with us!
422
00:22:54,660 --> 00:22:55,830
"30-Second Plank"
423
00:22:54,660 --> 00:22:55,830
All ready?
424
00:22:55,830 --> 00:22:58,160
"Keep your body straight"
"Pull in your chin"
"Elbows at 90 degrees"
425
00:22:55,830 --> 00:22:58,160
First, we'll go over the basic posture.
426
00:22:58,160 --> 00:23:00,750
"Keep your body straight"
"Pull in your chin"
"Elbows at 90 degrees"
427
00:22:58,160 --> 00:23:00,750
Keep these three points in mind!
428
00:23:00,750 --> 00:23:03,370
"Keep your body straight"
"Pull in your chin"
"Elbows at 90 degrees"
429
00:23:00,750 --> 00:23:03,370
Hold it for 30 seconds, like I did!
430
00:23:03,370 --> 00:23:04,580
"Keep your body straight"
"Pull in your chin"
"Elbows at 90 degrees"
431
00:23:03,370 --> 00:23:04,580
Here we go!
432
00:23:04,580 --> 00:23:06,370
Ready, start!
433
00:23:07,410 --> 00:23:10,410
Make sure your back doesn't wobble.
434
00:23:10,410 --> 00:23:12,870
Focus on keeping your body straight.
435
00:23:12,870 --> 00:23:14,330
Tighten your stomach!
436
00:23:14,330 --> 00:23:15,790
Keep your form in check!
437
00:23:15,790 --> 00:23:18,290
Hang in there, we've only just begun!
438
00:23:18,290 --> 00:23:20,620
Careful that your back doesn't
move up and down!
439
00:23:20,620 --> 00:23:22,160
Body in a straight line!
440
00:23:23,040 --> 00:23:24,830
But now here comes the hard part!
441
00:23:24,830 --> 00:23:26,870
That proves it's working!
442
00:23:26,870 --> 00:23:28,040
Ten seconds left!
443
00:23:28,040 --> 00:23:29,750
Tighten your stomach again!
444
00:23:29,750 --> 00:23:31,410
--Hnng!
--Good job, good job!
445
00:23:31,410 --> 00:23:33,330
This is when you need to hold out!
446
00:23:33,330 --> 00:23:37,450
3, 2, 1, 0!
447
00:23:37,450 --> 00:23:39,700
All done!
448
00:23:39,700 --> 00:23:42,660
Phew, I feel like that really
worked on my stomach!
449
00:23:42,660 --> 00:23:45,370
Keep doing these,
and you can build up your trunk!
450
00:23:45,370 --> 00:23:47,120
And as always...
451
00:23:47,120 --> 00:23:48,540
Nice bulk!
34815
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