1 00:00:02,140 --> 00:00:10,680 Dihasilkan oleh Fitch 2 00:00:10,680 --> 00:00:12,690 【Pengeluaran Terjemahan Dongbao Baharu】 【Warisan Sekatang Yamete】 3 00:00:49,920 --> 00:00:53,930 Dibintangi oleh Yuri Chitose 4 00:00:53,930 --> 00:00:56,330 Berapa lama dahulu ia berlaku? 5 00:00:58,730 --> 00:01:01,940 Saya juga diberitahu oleh seorang kawan yang sudah lama tidak berjumpa. 6 00:01:10,340 --> 00:01:12,750 jadi gemuk 7 00:01:21,690 --> 00:01:23,690 buah dada di sini 8 00:01:26,630 --> 00:01:28,760 bahagian bawah perut 9 00:01:31,030 --> 00:01:33,030 Peha 10 00:01:46,650 --> 00:01:48,650 keldai 11 00:02:13,610 --> 00:02:18,280 Selepas sekian lama, saya perlu melakukan senaman. 12 00:03:07,390 --> 00:03:09,400 Sakit hati 13 00:03:19,540 --> 00:03:23,280 Jom perbanyakkan senaman dengan cara ini 14 00:03:53,310 --> 00:03:56,240 Badan dah keras 15 00:04:18,260 --> 00:04:21,330 ok seterusnya 16 00:04:26,270 --> 00:04:28,810 Sakit hati 17 00:04:38,020 --> 00:04:41,350 1 2 3 4 18 00:04:43,220 --> 00:04:48,830 5 6 7 8 19 00:04:57,900 --> 00:05:00,840 Sakit sangat 20 00:05:11,650 --> 00:05:14,450 Mencapai had 21 00:05:26,730 --> 00:05:29,670 Jadi tidak selesa 22 00:05:32,210 --> 00:05:34,870 buat lagi 23 00:05:46,350 --> 00:05:50,220 Jadi tidak selesa 24 00:05:50,220 --> 00:05:51,420 Sakit hati 25 00:05:55,300 --> 00:05:58,230 Seterusnya di sini 26 00:06:02,640 --> 00:06:12,910 1 2 3 4 5 6 7 8 27 00:06:21,860 --> 00:06:25,330 1 2 3 28 00:06:27,590 --> 00:06:33,870 5 6 7 8 29 00:06:37,470 --> 00:06:40,410 sangat penat 30 00:06:42,410 --> 00:06:45,610 buat lagi 31 00:06:46,950 --> 00:06:55,220 123456 32 00:06:56,160 --> 00:06:58,960 7 8 33 00:07:19,380 --> 00:07:22,720 123 34 00:07:23,520 --> 00:07:30,990 45678 35 00:07:34,730 --> 00:07:38,730 buat lagi 36 00:07:47,670 --> 00:07:51,010 Saya tidak boleh, ia sangat tidak selesa 37 00:07:53,410 --> 00:07:55,420 Tonton dan lakukan di sini 38 00:08:15,840 --> 00:08:18,240 Ini terasa sangat tidak selesa 39 00:08:25,040 --> 00:08:28,380 1 2 3 40 00:08:29,050 --> 00:08:36,790 45678 41 00:08:37,590 --> 00:08:43,330 Sudah 8. Ia tidak mungkin lagi. 42 00:08:52,410 --> 00:08:55,610 sangat penat 43 00:08:55,610 --> 00:08:58,810 Tetapi ini tidak akan berfungsi 44 00:09:02,150 --> 00:09:06,820 Anda perlu melakukannya dengan serius. 45 00:09:11,490 --> 00:09:15,500 Saya tidak pasti sama ada saya boleh melakukannya sendiri, mari kita lakukan bersama-sama 46 00:09:16,430 --> 00:09:21,230 Saya tidak sabar untuk melakukannya, okay? 47 00:09:22,840 --> 00:09:26,570 Mari berlatih bersama-sama 48 00:09:33,380 --> 00:09:40,850 (Mari lakukan latihan keseronokan dengan Chitose) 49 00:09:51,260 --> 00:09:53,800 dengan menggunakan bodoh [Melatih otot dada] 50 00:09:55,000 --> 00:09:59,810 Akan melatih pergelangan tangan, terutamanya trisep lengan atas 51 00:10:04,080 --> 00:10:08,210 Take a look at the demonstration 52 00:10:16,620 --> 00:10:21,560 satu tangan dan satu kaki di atas 53 00:10:24,100 --> 00:10:31,300 Memegang pedang bisu, otot di sini akan meregang hingga 90 darjah. 54 00:10:32,110 --> 00:10:35,440 Betulkan sahaja otot seperti ini 55 00:10:37,040 --> 00:10:39,710 Kemudian regangkan 180 darjah 56 00:10:41,710 --> 00:10:44,920 Kemudian turun semula dan lakukan tindakan ini lagi dan lagi. 57 00:10:49,060 --> 00:10:54,130 Let’s start. Lakukan 10 kali berturut-turut. 58 00:11:03,740 --> 00:11:05,740 Mesti buat perlahan-lahan 59 00:11:13,610 --> 00:11:15,620 ambil balik 60 00:11:31,630 --> 00:11:35,640 Okay, ambil balik. Terasa sangat teruk. Ayuh. 61 00:11:40,710 --> 00:11:41,910 ambil balik 62 00:11:44,440 --> 00:11:46,710 6 63 00:11:47,910 --> 00:11:49,380 ambil balik 64 00:11:58,190 --> 00:11:59,530 Pegang pada pergelangan tangan anda 65 00:12:00,330 --> 00:12:02,330 8 66 00:12:04,060 --> 00:12:06,200 ambil balik 67 00:12:08,730 --> 00:12:10,470 9 68 00:12:13,410 --> 00:12:14,210 kali terakhir 69 00:12:15,410 --> 00:12:17,940 10 70 00:12:19,950 --> 00:12:22,620 Okay, adakah semua orang melakukannya? 71 00:12:24,480 --> 00:12:25,950 Seterusnya, lakukan sekali lagi dalam arah yang bertentangan 72 00:12:28,620 --> 00:12:33,690 Gunakan tangan dan lutut bertentangan untuk menyokong 73 00:12:36,500 --> 00:12:38,360 Memegang pedang bisu 74 00:12:39,830 --> 00:12:41,430 kekalkan 90 darjah 75 00:12:43,040 --> 00:12:44,770 Lakukan 10 kali berturut-turut 76 00:12:45,840 --> 00:12:46,240 Jom mulakan 77 00:12:51,310 --> 00:12:53,850 ambil balik 78 00:12:57,580 --> 00:12:59,450 ambil balik 79 00:13:04,260 --> 00:13:06,130 Anda perlu berpegang pada pergelangan tangan anda di sini. 80 00:13:12,800 --> 00:13:13,730 ambil balik 81 00:13:20,670 --> 00:13:22,810 Anda akan jatuh. Ayuh. 82 00:13:25,750 --> 00:13:28,010 6 83 00:13:30,820 --> 00:13:32,020 ambil balik 84 00:13:38,160 --> 00:13:40,030 Pergelangan tangan anda ketat 85 00:13:40,960 --> 00:13:42,430 OK, letakkannya 86 00:13:43,630 --> 00:13:45,900 8 87 00:13:47,630 --> 00:13:49,640 2 kali lagi, jom 88 00:13:51,500 --> 00:13:53,510 9 89 00:13:54,710 --> 00:13:57,110 Letakkannya. Sekali lagi. Ayuh. 90 00:13:57,910 --> 00:14:00,310 10 91 00:14:01,380 --> 00:14:04,850 Okay, lepaskan. Adakah anda telah melakukannya? 92 00:14:05,790 --> 00:14:09,120 Kemudian beralih ke sisi lain 93 00:14:11,920 --> 00:14:14,190 Kaku sikit tak? 94 00:14:14,590 --> 00:14:19,270 Ketat, ayuh, ayuh 95 00:14:20,070 --> 00:14:23,940 Bahagian lain bermula 96 00:14:25,270 --> 00:14:27,140 Tetap pada 90 darjah 97 00:14:32,350 --> 00:14:33,410 letakkan 98 00:14:41,420 --> 00:14:43,560 Saya mula menggeletar. Ayuh. 99 00:14:44,360 --> 00:14:45,420 letakkan 100 00:14:49,830 --> 00:14:52,630 Letakkannya. Pastikan ia 90 darjah walaupun anda meletakkannya. 101 00:14:57,570 --> 00:14:59,040 letakkan 102 00:15:01,440 --> 00:15:03,310 6 103 00:15:05,180 --> 00:15:06,380 Ayuh ayuh 104 00:15:13,990 --> 00:15:15,190 letakkan 105 00:15:16,920 --> 00:15:18,790 8 106 00:15:19,330 --> 00:15:21,060 Masih kurang sedikit. Ayuh. 107 00:15:22,130 --> 00:15:23,460 letakkan 108 00:15:24,800 --> 00:15:27,330 9 109 00:15:28,670 --> 00:15:30,670 Letakkannya. Sekali lagi. Ayuh. 110 00:15:31,870 --> 00:15:34,010 10 111 00:15:36,140 --> 00:15:37,610 Okay, lepaskan 112 00:15:40,010 --> 00:15:43,480 Bagaimana pula? Sudah sesak untuk kali kedua, bukan? 113 00:15:44,950 --> 00:15:46,950 Seterusnya, beralih ke sisi lain 114 00:15:48,150 --> 00:15:50,420 Tukar ke bahagian yang bertentangan 115 00:15:52,290 --> 00:15:54,160 Jom mulakan 116 00:16:01,100 --> 00:16:02,300 letakkan 117 00:16:07,510 --> 00:16:08,840 letakkan 118 00:16:10,980 --> 00:16:12,850 Adakah 90 darjah dikekalkan? 119 00:16:16,720 --> 00:16:18,720 Seterusnya ialah 180 darjah 120 00:16:20,320 --> 00:16:21,920 letakkan 121 00:16:26,590 --> 00:16:30,600 Pada masa ini, anda perlu bertahan, teruskan ia 122 00:16:31,930 --> 00:16:33,670 letakkan 123 00:16:34,870 --> 00:16:39,540 5 Teruskan Ayuh 124 00:16:41,270 --> 00:16:42,880 letakkan 125 00:16:43,810 --> 00:16:46,480 6 126 00:16:47,680 --> 00:16:50,620 Bertahanlah. Tahan selama 2 saat. 127 00:16:51,950 --> 00:16:53,420 letakkan 128 00:17:00,890 --> 00:17:01,960 Dan oh 129 00:17:03,700 --> 00:17:06,500 8 130 00:17:08,370 --> 00:17:09,570 letakkan 131 00:17:11,970 --> 00:17:14,370 9 132 00:17:15,440 --> 00:17:17,310 letakkan 133 00:17:17,840 --> 00:17:20,910 10 134 00:17:22,380 --> 00:17:24,380 Ia akhirnya berakhir 135 00:17:27,050 --> 00:17:28,920 Adakah semua orang melakukannya? 136 00:17:31,460 --> 00:17:37,730 Di sini sesak Apabila anda mencubitnya, bahagian kanan terasa lebih baik. 137 00:17:39,600 --> 00:17:42,540 Sebelah kiri kurang berkemampuan 138 00:17:42,540 --> 00:17:46,540 Apa khabar semua? Adakah pergelangan tangan anda semakin ketat? 139 00:17:48,940 --> 00:17:51,080 Okay? Seterusnya 140 00:17:53,350 --> 00:17:55,100 Seterusnya ialah tekan tubi 141 00:17:55,600 --> 00:17:57,350 tekan pergelangan tangan (Tekan tubi melatih trisep dan otot deltoid) 142 00:17:58,820 --> 00:18:01,620 Mungkin saya boleh melakukannya. Ayuh. 143 00:18:02,960 --> 00:18:04,020 Pertama sekali 144 00:18:06,290 --> 00:18:08,960 Sokong pergelangan tangan anda 145 00:18:12,430 --> 00:18:15,500 Pastikan badan anda lurus 146 00:18:19,100 --> 00:18:20,170 Lutut ke atas 147 00:18:23,240 --> 00:18:26,710 Biarkan ia berjalan perlahan-lahan 148 00:18:30,720 --> 00:18:34,720 Ini sangat sukar 149 00:18:35,920 --> 00:18:37,520 Bagaimana pula dengan kali ini? 150 00:18:38,720 --> 00:18:41,260 Gunakan lutut anda seperti ini 151 00:18:41,930 --> 00:18:47,530 Luruskan bahagian atas badan 152 00:18:48,600 --> 00:18:53,410 Teruskan seperti ini dan perlahan-lahan turunkan badan anda 153 00:18:56,610 --> 00:18:58,480 Ini juga akan berkesan 154 00:19:00,210 --> 00:19:06,220 Kemudian cuba lakukan 10 kali berturut-turut Jom mulakan 155 00:19:19,430 --> 00:19:22,100 Lakukan secara menegak 156 00:19:41,320 --> 00:19:42,920 Sukar untuk merasa seperti ini, bukan? 157 00:19:44,660 --> 00:19:46,530 6 158 00:19:49,460 --> 00:19:50,930 Kena sambung 159 00:19:58,540 --> 00:20:00,670 8 160 00:20:01,210 --> 00:20:02,810 Tidak mengapa walaupun dagu anda menyentuh tanah 161 00:20:05,610 --> 00:20:07,480 9 162 00:20:10,150 --> 00:20:13,620 kali terakhir 10 163 00:20:17,360 --> 00:20:18,560 adakah anda melakukannya 164 00:20:20,830 --> 00:20:23,230 Bolehkah anda merasakannya di lengan anda? 165 00:20:24,960 --> 00:20:26,830 Seterusnya buat lagi 166 00:20:27,900 --> 00:20:31,900 Mari lakukannya 10 kali berturut-turut. Mulakan 167 00:20:47,790 --> 00:20:49,250 Jangan berputus asa 168 00:21:04,200 --> 00:21:06,210 6 169 00:21:13,810 --> 00:21:15,410 Jadi tidak selesa 170 00:21:16,880 --> 00:21:18,750 8 171 00:21:23,560 --> 00:21:25,290 9 172 00:21:29,960 --> 00:21:31,830 10 173 00:21:37,170 --> 00:21:37,970 Adakah anda melakukannya? 174 00:21:39,570 --> 00:21:42,240 Lakukan sekali lagi bermula 175 00:22:03,730 --> 00:22:08,670 3 Tangan anda mula menggigil. Ayuh. 176 00:22:22,410 --> 00:22:24,420 Dalam keadaan baik 177 00:22:24,950 --> 00:22:27,220 6 178 00:22:35,360 --> 00:22:37,630 Tak dekat pun. Ayuh. 179 00:22:39,230 --> 00:22:41,370 8 180 00:22:45,640 --> 00:22:47,770 9 181 00:22:49,240 --> 00:22:50,980 1 kali lagi 182 00:22:52,710 --> 00:22:55,110 10 183 00:22:59,920 --> 00:23:00,720 Adakah anda melakukannya? 184 00:23:01,920 --> 00:23:04,320 Badan mula menggeletar 185 00:23:06,730 --> 00:23:08,730 Satu set lagi 186 00:23:28,350 --> 00:23:29,280 Ah 187 00:23:33,420 --> 00:23:36,760 Ayam itu semakin besar 188 00:23:38,620 --> 00:23:43,030 Berlatih dengan ayam ini. Jom mulakan. 189 00:23:45,160 --> 00:23:46,500 Jom mulakan 190 00:24:04,650 --> 00:24:08,650 Anda perlu membuka mata anda dan melakukannya 191 00:24:18,930 --> 00:24:21,730 6 192 00:24:28,270 --> 00:24:30,410 8 193 00:24:32,540 --> 00:24:34,550 9 194 00:24:37,750 --> 00:24:39,620 10 195 00:24:42,820 --> 00:24:44,420 Kali ini ia adalah sukan lasak 196 00:24:47,090 --> 00:24:51,630 Berlatih memegang ayam dalam mulut anda seperti ini 197 00:25:13,250 --> 00:25:14,320 6 198 00:25:23,260 --> 00:25:24,060 8 199 00:25:27,270 --> 00:25:28,330 9 200 00:25:31,270 --> 00:25:32,740 Seterusnya adalah sebelah 201 00:25:35,140 --> 00:25:38,080 Postur saya telah berubah dan saya akan menjadi sedikit letih. Ayuh. 202 00:25:46,750 --> 00:25:48,490 dengan tekan tubi 203 00:25:51,820 --> 00:25:55,690 akan menjadi sangat sihat 204 00:26:23,320 --> 00:26:24,790 macam mana? Adakah ia selesa? 205 00:26:34,930 --> 00:26:37,870 Sangat selesa 206 00:26:49,880 --> 00:26:52,280 Di sini semakin basah 207 00:27:41,270 --> 00:27:44,740 Begitu keras 208 00:27:57,020 --> 00:27:59,280 Lakukan dengan kelajuan sit-up 209 00:28:20,510 --> 00:28:21,710 Seterusnya 210 00:28:23,040 --> 00:28:25,440 Kencangkan kedua-dua rusuk untuk meneruskan 211 00:28:59,340 --> 00:29:01,480 Adakah ia selesa? 212 00:29:05,220 --> 00:29:08,020 Batang saya semakin keras dan keras 213 00:29:32,440 --> 00:29:36,450 menjadi begitu besar 214 00:30:02,470 --> 00:30:05,540 macam mana? Adakah ia selesa? 215 00:30:08,080 --> 00:30:09,010 Bagaimana 216 00:30:10,220 --> 00:30:11,820 Sejuk kan? 217 00:31:02,130 --> 00:31:03,740 Bantu anda membersihkannya 218 00:31:31,230 --> 00:31:34,830 Saya merangkap banyak 219 00:31:39,240 --> 00:31:41,510 Ini adalah senaman yang bagus 220 00:31:45,640 --> 00:31:48,710 Selesa sangat kan? 221 00:32:00,590 --> 00:32:03,930 Seterusnya ialah latihan kaki: lompat tali 222 00:32:06,200 --> 00:32:10,200 Lompat tali ialah senaman aerobik seluruh badan (Ponteng ialah senaman aerobik seluruh badan) 223 00:32:10,870 --> 00:32:13,540 Sangat berkesan dalam membakar lemak 224 00:32:15,410 --> 00:32:17,540 Peha akan turun berat 225 00:32:19,810 --> 00:32:21,410 Mari menari bersama 226 00:32:23,420 --> 00:32:25,550 Mulakan dengan hanya melompat ke hadapan 227 00:32:28,350 --> 00:32:31,690 Kemudian lompat 20 kali 228 00:32:33,430 --> 00:32:34,360 mulakan 229 00:32:34,890 --> 00:32:41,300 123...10 230 00:32:41,430 --> 00:32:47,840 11...20 231 00:32:47,970 --> 00:32:50,910 Dah habis menari? 232 00:32:52,510 --> 00:32:55,980 Adakah anda tidak menghabiskan tarian? Adakah anda tidak gagal? 233 00:33:00,120 --> 00:33:03,860 Lakukan lagi 20 kali 234 00:33:05,060 --> 00:33:05,720 bermula 235 00:33:07,190 --> 00:33:08,130 Sediakan 236 00:33:09,060 --> 00:33:15,730 123…10 237 00:33:15,730 --> 00:33:22,670 11 12 13…20 238 00:33:22,810 --> 00:33:26,540 Saya agak letih. Dah habis menari? 239 00:33:29,610 --> 00:33:33,350 Seterusnya, mari melompat dengan cara lain 240 00:33:36,820 --> 00:33:38,560 lompat satu kaki 241 00:33:40,020 --> 00:33:42,960 Juga 20 kali 242 00:33:43,900 --> 00:33:46,430 Bermula persiapan 243 00:33:46,560 --> 00:33:55,110 1 2 3...15 244 00:33:55,240 --> 00:34:01,380 17 18 19 20 Dah habis menari? 245 00:34:05,120 --> 00:34:09,120 Baru tengok. Adakah anda tidak melompat? Adakah anda melompat? 246 00:34:12,720 --> 00:34:16,190 Jadi bolehkah kita melakukannya lagi? 247 00:34:17,660 --> 00:34:19,930 Anda perlu menumpukan perhatian padanya kali ini. 248 00:34:21,530 --> 00:34:23,670 Bermula persiapan 249 00:34:24,200 --> 00:34:30,880 1 2 3… 12 250 00:34:31,010 --> 00:34:37,820 14 15… 20 Dah habis menari? 251 00:34:38,220 --> 00:34:40,080 sangat penat 252 00:34:42,490 --> 00:34:44,220 Tidak sesuai 253 00:34:47,830 --> 00:34:49,030 Mari mulakan langkah seterusnya 254 00:34:51,430 --> 00:34:54,900 Terdapat tindakan yang lebih berkesan 255 00:34:55,830 --> 00:34:58,370 Squats, anda tahu? (Squats melatih otot paha dalam) 256 00:35:00,240 --> 00:35:04,910 berjalan dalam kehidupan seharian 257 00:35:06,110 --> 00:35:07,310 naik tangga 258 00:35:08,510 --> 00:35:10,650 tunduk duduk 259 00:35:12,920 --> 00:35:16,920 Tindakan ini akan menjejaskan otot bahagian dalam paha 260 00:35:17,060 --> 00:35:24,000 Otot di sinilah yang akan mengurangkan lemak 261 00:35:25,060 --> 00:35:30,130 Jadi mari kita lakukan squats untuk melatih otot di sini. 262 00:35:31,600 --> 00:35:38,010 Adakah anda bersedia? Pertama, bentangkan kaki anda selebar bahu 263 00:35:39,480 --> 00:35:41,880 Letakkan tangan anda di bahagian luar peha anda seperti ini 264 00:35:44,550 --> 00:35:46,420 tangan disilangkan ke belakang kepala 265 00:35:47,620 --> 00:35:51,620 Kemudian kekalkan tahap dan perlahan-lahan mencangkung 266 00:35:53,890 --> 00:35:57,230 Tahan ini selama beberapa saat 267 00:35:59,100 --> 00:36:01,900 Kemudian luruskan 268 00:36:04,170 --> 00:36:08,570 Ia akan menjadi agak sukar. Lakukan 10 kali berturut-turut. 269 00:36:12,710 --> 00:36:13,110 bermula 270 00:36:19,920 --> 00:36:20,850 bangun 271 00:36:35,800 --> 00:36:37,670 bangun 272 00:36:44,610 --> 00:36:46,740 Ayuh, teruskan, bangun 273 00:36:52,220 --> 00:36:54,490 Kedengaran bunyi berdengung 274 00:36:55,150 --> 00:36:58,490 Adakah ini berlaku untuk anda juga? Jom mulakan 275 00:36:59,020 --> 00:37:00,890 6 276 00:37:02,630 --> 00:37:03,830 bangun 277 00:37:09,830 --> 00:37:11,300 Ayuh lagi 278 00:37:13,840 --> 00:37:15,710 8 279 00:37:16,910 --> 00:37:18,110 2 kali lagi 280 00:37:20,240 --> 00:37:22,380 9 281 00:37:24,250 --> 00:37:27,190 1 kali lagi, jom 282 00:37:28,520 --> 00:37:30,120 10 283 00:37:31,590 --> 00:37:32,660 bangun 284 00:37:33,730 --> 00:37:34,530 Adakah anda melakukannya? 285 00:37:39,330 --> 00:37:42,800 Berehat dan biarkan paha anda berehat 286 00:37:45,470 --> 00:37:48,410 buat lagi 287 00:37:49,740 --> 00:37:51,610 Adakah anda bersedia? 288 00:37:53,610 --> 00:37:55,480 Jom mulakan 289 00:38:06,020 --> 00:38:08,030 berhenti seketika 290 00:38:21,770 --> 00:38:23,110 Ayuh 291 00:38:25,110 --> 00:38:29,510 5 menyimpannya 292 00:38:33,790 --> 00:38:35,520 6 293 00:38:50,070 --> 00:38:51,940 8 294 00:38:54,610 --> 00:38:55,940 2 kali lagi 295 00:38:57,540 --> 00:38:59,280 9 296 00:39:03,150 --> 00:39:06,220 kali terakhir 10 297 00:39:12,090 --> 00:39:13,830 Adakah semua orang melakukannya? 298 00:39:14,630 --> 00:39:18,630 Rehatkan paha anda dan goyangkannya dari sisi ke sisi 299 00:39:26,500 --> 00:39:31,310 keseimbangan badan 2 300 00:39:35,450 --> 00:39:38,120 Seterusnya 3 301 00:39:42,920 --> 00:39:47,060 4 Ayuh! 302 00:39:48,530 --> 00:39:51,330 5 303 00:39:53,600 --> 00:39:57,740 Separuh siap 6 304 00:40:01,870 --> 00:40:04,680 7 seterusnya 305 00:40:07,480 --> 00:40:11,220 Ayuh 8 lagi 306 00:40:13,350 --> 00:40:14,420 bangun 307 00:40:16,420 --> 00:40:18,020 9 308 00:40:20,420 --> 00:40:21,630 Lain kali 309 00:40:22,960 --> 00:40:24,700 10 310 00:40:27,100 --> 00:40:28,430 bangun 311 00:40:29,630 --> 00:40:32,970 Adakah anda melakukannya? Datang lagi 312 00:41:15,680 --> 00:41:18,880 Seterusnya datang 6 313 00:41:33,030 --> 00:41:35,030 8 314 00:41:40,100 --> 00:41:42,240 9 315 00:41:46,640 --> 00:41:49,310 10 316 00:41:54,650 --> 00:41:57,860 Kawan yang nakal 317 00:42:00,930 --> 00:42:03,060 11 318 00:42:12,000 --> 00:42:15,610 12 Memahaminya 319 00:42:24,820 --> 00:42:25,880 12 320 00:42:48,310 --> 00:42:49,910 Datang seterusnya 321 00:42:53,110 --> 00:42:54,310 13 322 00:43:04,860 --> 00:43:06,320 14 323 00:43:11,530 --> 00:43:13,130 15 324 00:43:25,410 --> 00:43:28,610 Beginilah sepatutnya 325 00:43:29,950 --> 00:43:34,350 buat ini? buat lagi 326 00:43:36,220 --> 00:43:38,620 16 327 00:43:44,630 --> 00:43:46,500 17 328 00:43:58,240 --> 00:43:59,710 18 329 00:44:06,780 --> 00:44:11,860 Baik dan sangat selesa 330 00:44:12,260 --> 00:44:14,930 Jom buat cangkung lagi 331 00:44:43,750 --> 00:44:49,760 Tidak OK jika ia dijari. 332 00:44:57,230 --> 00:45:00,700 Begitu selesa 333 00:45:21,790 --> 00:45:25,800 Terdapat banyak peluh di sana. 334 00:45:28,200 --> 00:45:30,730 Datang lagi 335 00:45:31,940 --> 00:45:33,800 Buat saya lebih berpeluh 336 00:45:43,280 --> 00:45:45,420 Ayuh 337 00:45:47,550 --> 00:45:51,560 Ayuh, betul 338 00:46:03,430 --> 00:46:06,640 Apa yang anda mahu jilat? 339 00:46:07,440 --> 00:46:09,710 Awak nak saya jilat 340 00:46:39,600 --> 00:46:42,940 Lebih dalam? 341 00:48:09,160 --> 00:48:13,700 Adakah anda mahu bola juga? ok 342 00:49:30,970 --> 00:49:35,110 Adakah ia akan menjadi sukar jika anda menghisapnya seperti ini? 343 00:50:01,140 --> 00:50:02,210 apa 344 00:50:09,150 --> 00:50:11,150 Duduk di atasnya? 345 00:50:17,550 --> 00:50:21,020 Ia telah bermula 346 00:50:53,720 --> 00:50:55,590 Tak teruk 347 00:51:16,950 --> 00:51:19,220 Datang lagi 348 00:51:30,030 --> 00:51:32,700 Tidak mungkin di sana 349 00:51:59,520 --> 00:52:08,330 Panas sangat, selesa, dah nak klimaks 350 00:52:14,870 --> 00:52:21,140 Terasa sangat selesa. Saya tidak tahan lagi. Saya mengalami syahwat. 351 00:52:33,290 --> 00:52:37,160 Apa yang perlu dilakukan sebaliknya? 352 00:52:38,900 --> 00:52:43,300 sebaliknya? Adakah begitu? 353 00:53:24,940 --> 00:53:28,950 Saya berasa sangat selesa di sana 354 00:53:33,220 --> 00:53:36,690 Tidak tersedia di sana 355 00:53:43,630 --> 00:53:48,830 Ia begitu selesa. Adakah anda mahu memasukkannya? 356 00:54:24,740 --> 00:54:27,670 jadi tebal 357 00:54:39,950 --> 00:54:43,290 Sangat selesa, saya berpeluh banyak 358 00:54:50,090 --> 00:54:52,500 1 2 359 00:55:51,620 --> 00:55:54,420 Datang lagi 360 00:55:58,430 --> 00:56:01,500 Klimaks 361 00:56:37,270 --> 00:56:39,540 Tidak tersedia di sana 362 00:56:40,600 --> 00:56:44,210 Sangat selesa, syahwat, syahwat 363 00:56:58,620 --> 00:57:02,630 satukan kaki 364 00:57:05,030 --> 00:57:07,430 Adakah ini begitu? 365 00:57:09,030 --> 00:57:11,030 Itu sahaja 366 00:57:12,640 --> 00:57:13,700 awak okay tak? 367 00:57:31,990 --> 00:57:36,790 Sangat selesa Sangat selesa 368 00:58:03,090 --> 00:58:09,890 Batang saya semakin keras dan keras. Ia sangat sukar. 369 00:58:12,700 --> 00:58:19,770 Berpeluh tanpa henti 370 00:58:19,900 --> 00:58:27,780 Datang lagi, datang lagi, selit lebih keras dan lebih dalam 371 00:58:47,130 --> 00:58:51,130 Begitu selesa, begitu selesa 372 00:58:53,400 --> 00:58:56,740 Sangat selesa 373 00:59:05,680 --> 00:59:10,620 Akan klimaks, merangkap 374 00:59:19,160 --> 00:59:22,100 Adakah ini begitu? 375 00:59:29,570 --> 00:59:32,110 apa 376 00:59:32,110 --> 00:59:35,310 Melangkah ke hadapan kali ini? 377 00:59:44,120 --> 00:59:48,260 Berpeluh sangat 378 01:00:01,600 --> 01:00:05,210 apa? Saya mahu melihat payudara 379 01:00:05,610 --> 01:00:07,610 ok 380 01:00:10,280 --> 01:00:13,220 dada 381 01:00:13,220 --> 01:00:16,950 Biar awak tengok 382 01:00:17,490 --> 01:00:20,820 Bolehkah anda melihatnya? dada 383 01:00:50,320 --> 01:00:53,260 Tunggu sebentar 384 01:00:54,060 --> 01:00:58,060 Datang lagi, datang lagi 385 01:01:44,240 --> 01:01:47,040 Begitu selesa 386 01:01:51,050 --> 01:01:53,580 Tiada lagi 387 01:01:53,720 --> 01:01:56,920 Klimaks, klimaks 388 01:01:57,590 --> 01:01:59,590 Tiada lagi 389 01:02:28,420 --> 01:02:30,690 Di sini? 390 01:02:34,290 --> 01:02:38,290 Adakah anda mahu postur ini? 391 01:03:27,410 --> 01:03:32,620 Datang lagi dan sentuh payudara saya 392 01:03:46,500 --> 01:03:51,170 Datang lagi 393 01:03:56,110 --> 01:04:00,110 Ia sangat dalam dan selesa. 394 01:04:13,460 --> 01:04:18,130 Tak teruk. Ia semakin sukar lagi. 395 01:04:33,610 --> 01:04:36,810 Tidak, ini kita pergi lagi 396 01:04:52,560 --> 01:04:56,970 Lakukan di sini? 397 01:05:19,260 --> 01:05:22,190 Begitu selesa 398 01:05:40,740 --> 01:05:43,550 Begitu selesa 399 01:05:56,630 --> 01:06:00,230 ambil buah dada 400 01:06:01,030 --> 01:06:04,500 Cuba lebih gigih 401 01:06:07,840 --> 01:06:12,780 Ia begitu selesa. Ia begitu selesa. 402 01:06:25,190 --> 01:06:28,390 Gunakan kekerasan 403 01:06:35,200 --> 01:06:38,400 Dah nak klimaks lagi 404 01:06:42,000 --> 01:06:45,210 Hampir ke klimaks 405 01:06:47,340 --> 01:06:53,350 Tiada lagi, saya merangkap, saya merangkap 406 01:06:53,620 --> 01:06:55,620 merangkap 407 01:07:21,780 --> 01:07:24,450 Adakah ia selesa? 408 01:07:40,730 --> 01:07:44,200 Air mani di dalam 409 01:07:46,070 --> 01:07:49,010 begitu selesa 410 01:07:49,010 --> 01:07:52,210 Semua dimakan 411 01:07:53,280 --> 01:07:55,010 rasa selesa 412 01:08:09,560 --> 01:08:12,630 Wanita sangat mementingkan payudara 413 01:08:16,900 --> 01:08:19,570 Tak elok kalau dah kendur. 414 01:08:21,570 --> 01:08:26,910 Jadi mari kita lakukan latihan ini bersama-sama (gimnastik dumbbell) 415 01:08:29,710 --> 01:08:34,520 Jika hormon wanita dirembeskan, payudara akan menjadi cantik 416 01:08:36,650 --> 01:08:37,720 Pertama sekali 417 01:08:39,990 --> 01:08:42,930 Pegang dumbbell dengan kedua-dua tangan 418 01:08:43,590 --> 01:08:46,130 baring 419 01:08:48,530 --> 01:08:49,600 Berbaring telentang 420 01:08:53,740 --> 01:08:57,870 Pada masa ini, kaki anda harus disokong dengan baik 421 01:08:59,880 --> 01:09:02,140 Anda perlu bekerja keras untuk menahan kaki anda 422 01:09:08,420 --> 01:09:13,490 Angkat dumbbell secara menegak 423 01:09:16,430 --> 01:09:20,430 Perlahan-lahan asingkan kepada kedua-dua belah pihak seperti ini 424 01:09:26,700 --> 01:09:28,440 kemudian ambil semula 425 01:09:33,910 --> 01:09:42,180 Ini adalah yang paling asas Kemudian lakukan 10 kali berturut-turut 426 01:09:43,520 --> 01:09:44,050 Jom mulakan 427 01:10:13,020 --> 01:10:14,750 Dumbbells semakin berat 428 01:10:19,690 --> 01:10:22,220 Pastikan lengan anda lurus 429 01:10:30,770 --> 01:10:33,040 6 430 01:10:44,110 --> 01:10:47,720 Pada masa ini, siku anda harus dikekalkan paras 431 01:10:49,590 --> 01:10:51,990 8 432 01:10:54,520 --> 01:10:57,190 ambil balik 433 01:10:58,260 --> 01:11:00,530 9 434 01:11:05,740 --> 01:11:08,800 10 435 01:11:13,740 --> 01:11:15,610 Lengkap sekali 436 01:11:16,810 --> 01:11:19,350 Tidak dapat merasakan lengan saya lagi 437 01:11:21,480 --> 01:11:27,090 Kemudian lakukan 10 kali lagi 438 01:11:42,040 --> 01:11:43,510 Adakah tangan anda paras? 439 01:12:06,860 --> 01:12:08,600 Tolak kaki anda dengan kuat 440 01:12:11,670 --> 01:12:14,200 6 441 01:12:27,950 --> 01:12:31,150 8 442 01:12:32,350 --> 01:12:34,490 Penat sikit? 443 01:12:35,560 --> 01:12:39,160 9 444 01:12:41,300 --> 01:12:45,430 Tiada lagi 10 445 01:12:48,100 --> 01:12:51,840 berehat sebentar 446 01:12:58,380 --> 01:13:03,990 Dada saya sakit. Saya berpeluh banyak. 447 01:13:07,060 --> 01:13:11,330 Seterusnya, mari kita mempunyai kumpulan lain 448 01:13:12,260 --> 01:13:12,800 bermula 449 01:13:26,680 --> 01:13:28,810 Pedang bisu itu semakin berat 450 01:13:44,830 --> 01:13:45,760 Ayuh 451 01:13:55,910 --> 01:13:57,910 6 452 01:14:12,190 --> 01:14:16,990 Tak sampai 8 pun 453 01:14:22,330 --> 01:14:25,670 9 454 01:14:26,470 --> 01:14:29,000 tabah hingga ke akhirnya 455 01:14:29,670 --> 01:14:33,010 10 456 01:14:43,020 --> 01:14:45,290 sangat penat 457 01:14:49,690 --> 01:14:52,230 macam mana? Adakah anda melakukannya? 458 01:14:54,230 --> 01:14:55,830 Walaupun sangat penat 459 01:15:00,100 --> 01:15:01,700 Payudara akan menjadi cantik 460 01:15:05,170 --> 01:15:06,110 Seterusnya 461 01:15:08,110 --> 01:15:10,780 bersenam dengan tiub 462 01:15:11,450 --> 01:15:14,520 pergerakan ini (senaman dada tiub kulit) 463 01:15:16,120 --> 01:15:20,120 Boleh melatih kepekatan otot utama pectoralis 464 01:15:23,330 --> 01:15:24,530 adakah anda bersedia 465 01:15:29,600 --> 01:15:30,800 pertama 466 01:15:34,000 --> 01:15:41,340 Pegang paip dengan kedua-dua tangan seperti ini dan pergi ke belakang anda 467 01:15:42,950 --> 01:15:50,420 Regangan dan ke hadapan 468 01:15:52,020 --> 01:15:54,420 Pastikan untuk terus meregangkan 469 01:15:56,690 --> 01:15:59,760 Mari kita lakukan 10 kali bersama-sama 470 01:16:01,900 --> 01:16:03,900 Adakah anda bersedia? 471 01:16:05,900 --> 01:16:09,370 Persediaan 1 472 01:16:13,110 --> 01:16:14,980 2 473 01:16:25,920 --> 01:16:30,990 Ia bergegar 4 474 01:16:32,590 --> 01:16:37,130 regangan 5 475 01:16:42,070 --> 01:16:45,010 6 476 01:16:54,350 --> 01:16:58,090 Lagi 8 477 01:17:01,960 --> 01:17:04,890 9 478 01:17:09,570 --> 01:17:12,100 10 479 01:17:16,110 --> 01:17:20,110 Adakah anda mempunyai perasaan di pihak ini? 480 01:17:26,780 --> 01:17:28,650 gosok macam ni 481 01:17:31,320 --> 01:17:34,260 Lain kali buat lagi 482 01:17:37,190 --> 01:17:40,800 Lakukan 10 kali, adakah anda bersedia? 483 01:17:53,210 --> 01:17:54,280 Ayuh 484 01:18:07,620 --> 01:18:08,960 Dada sangat sakit 485 01:18:09,760 --> 01:18:12,430 5 486 01:18:15,630 --> 01:18:19,370 6 487 01:18:29,380 --> 01:18:32,180 8 488 01:18:36,050 --> 01:18:38,720 9 489 01:18:40,060 --> 01:18:44,330 kali terakhir 10 490 01:18:49,800 --> 01:18:51,930 Lengan saya berasa hebat 491 01:18:53,000 --> 01:18:55,940 Nampaknya berfungsi 492 01:18:59,270 --> 01:19:01,010 Lakukan sekali lagi untuk kali terakhir 493 01:19:02,610 --> 01:19:05,280 Bawa paip ke hadapan 494 01:19:07,420 --> 01:19:13,290 Letakkan tangan anda kembali seperti ini 495 01:19:15,290 --> 01:19:19,830 Adakah ia ok? 10 kali berturut-turut 496 01:19:43,720 --> 01:19:45,050 Ini sangat memenatkan 497 01:20:01,070 --> 01:20:03,740 6 498 01:20:04,540 --> 01:20:06,280 Akan mengalami kekejangan 499 01:20:18,550 --> 01:20:19,220 Ayuh 500 01:20:20,560 --> 01:20:23,090 9 501 01:20:26,830 --> 01:20:30,300 10 502 01:20:37,370 --> 01:20:38,170 Adakah anda melakukannya? 503 01:20:41,640 --> 01:20:44,980 Walaupun sangat penat, tetapi sangat selesa 504 01:20:44,980 --> 01:20:47,780 panjangkan pinggang anda 505 01:20:52,590 --> 01:20:53,920 sangat selesa 506 01:21:08,070 --> 01:21:09,140 apa yang perlu dilakukan 507 01:21:13,010 --> 01:21:14,480 Tunggu sebentar 508 01:21:14,610 --> 01:21:16,880 apa yang perlu dilakukan 509 01:21:20,620 --> 01:21:23,420 Main dengan puting 510 01:21:43,710 --> 01:21:47,040 Macam mana nak buat macam ni 511 01:22:05,190 --> 01:22:08,930 puting 512 01:22:17,610 --> 01:22:21,610 Puting tenggelam 513 01:22:29,080 --> 01:22:32,950 Terperangkap dalam 514 01:22:42,960 --> 01:22:47,900 Apa, apa, apa? 515 01:22:54,440 --> 01:22:57,650 Tunggu, buat ini 516 01:23:05,650 --> 01:23:07,920 Adakah anda mengikat dada anda seperti ini? 517 01:23:11,930 --> 01:23:14,330 Adakah anda bermain dengan payudara anda seperti ini? 518 01:23:30,210 --> 01:23:31,810 apa? 519 01:23:43,290 --> 01:23:47,430 Adakah anda menggoncang payudara anda sendiri? 520 01:23:48,100 --> 01:23:51,170 goncang 521 01:24:06,520 --> 01:24:11,050 Buat sendiri? Adakah ini begitu? 522 01:24:16,120 --> 01:24:21,460 Ia tidak berjabat, ia mengepit 523 01:24:35,210 --> 01:24:36,550 bergoyang naik turun 524 01:24:43,890 --> 01:24:46,820 ambil? jadi? 525 01:24:57,630 --> 01:25:00,700 puting 526 01:25:10,580 --> 01:25:13,110 Puting rata 527 01:25:55,160 --> 01:25:58,630 Puting saya kempis? 528 01:26:57,350 --> 01:27:00,820 sangat malu 529 01:27:24,310 --> 01:27:28,720 Saya tidak boleh berhenti berpeluh seperti ini 530 01:27:58,880 --> 01:28:01,680 apa yang anda akan lakukan 531 01:28:33,180 --> 01:28:35,320 puting 532 01:28:37,720 --> 01:28:41,720 Jangan bermain dengan payudara anda seperti ini 533 01:28:53,740 --> 01:28:57,470 Tahan macam ni 534 01:29:42,720 --> 01:29:45,790 zakar saya sangat keras 535 01:30:32,500 --> 01:30:35,700 Puting saya meletakkan zakar… 536 01:31:12,940 --> 01:31:14,280 Betul ke? 537 01:31:15,880 --> 01:31:17,610 Adakah ini begitu? 538 01:31:40,030 --> 01:31:42,440 Adakah anda mahu lebih? 539 01:31:57,390 --> 01:32:02,590 Latihan ini mungkin baik untuk dada 540 01:32:04,330 --> 01:32:08,730 Adakah ini begitu? 541 01:32:56,640 --> 01:32:57,980 Macam mana 542 01:33:30,010 --> 01:33:32,550 Adakah anda akan merangkap? 543 01:33:36,950 --> 01:33:38,290 OK 544 01:33:40,420 --> 01:33:44,030 merangkap semua keluar 545 01:33:44,160 --> 01:33:49,760 Saya bergerak lebih kuat 546 01:34:11,790 --> 01:34:13,390 Akan merangkap 547 01:34:26,200 --> 01:34:27,270 Adakah anda merangkap? 548 01:34:34,080 --> 01:34:38,210 Adakah ini geseran? 549 01:34:42,880 --> 01:34:47,290 macam mana? Adakah anda telah membersihkannya? 550 01:34:56,230 --> 01:35:03,970 Adakah anda merangkap banyak? Tengok sini, berlendir 551 01:35:05,310 --> 01:35:07,980 Saya merangkap banyak 552 01:35:11,180 --> 01:35:15,320 Adakah payudara anda semakin cantik? 553 01:35:16,650 --> 01:35:19,720 Betul ke? sangat gembira 554 01:35:35,340 --> 01:35:39,740 Yang paling saya sayang ialah perut. 555 01:35:41,610 --> 01:35:48,420 Senaman yang boleh melatih otot perut. Mari kita lakukan bersama-sama (Tangan disilang dan diketatkan) 556 01:35:54,560 --> 01:35:56,020 Mula-mula macam ni 557 01:35:58,430 --> 01:36:01,500 baring telentang 558 01:36:03,760 --> 01:36:10,300 Berdiri dengan lutut anda dan ketatkan betis anda pada lajur sokongan. 559 01:36:12,710 --> 01:36:17,650 Silangkan tangan anda di hadapan dada anda 560 01:36:21,920 --> 01:36:26,320 Gunakan kekuatan perut untuk bangun perlahan-lahan 561 01:36:28,990 --> 01:36:33,130 Kemudian perlahan-lahan menetapkan semula 562 01:36:35,130 --> 01:36:36,730 Boleh faham? 563 01:36:38,470 --> 01:36:39,670 Jom buat sama-sama 564 01:36:40,470 --> 01:36:41,940 Jom mulakan 565 01:36:42,740 --> 01:36:43,670 Sediakan 566 01:36:50,750 --> 01:36:55,280 2 Sangat letih 567 01:37:08,630 --> 01:37:10,500 Perut sangat letih 568 01:37:17,440 --> 01:37:20,640 6 569 01:37:28,650 --> 01:37:34,520 Luangkan masa anda melatih abs anda 570 01:37:35,590 --> 01:37:40,800 8 sangat letih 571 01:37:43,060 --> 01:37:45,870 9 572 01:37:48,540 --> 01:37:50,810 10 573 01:37:56,140 --> 01:37:59,210 sangat penat. Adakah anda telah melakukannya? 574 01:38:01,620 --> 01:38:03,220 Satu set lagi 575 01:38:16,830 --> 01:38:18,700 Tak boleh angkat kaki 576 01:38:24,040 --> 01:38:25,910 Pegang tangan erat 577 01:38:27,510 --> 01:38:32,450 4 sangat letih 578 01:38:34,850 --> 01:38:37,250 5 579 01:38:41,390 --> 01:38:43,660 6 580 01:38:51,670 --> 01:38:56,200 Tak sampai 8 pun 581 01:38:59,410 --> 01:39:02,340 9 582 01:39:04,750 --> 01:39:07,550 10 583 01:39:10,750 --> 01:39:13,150 Leher saya sakit sangat 584 01:39:15,020 --> 01:39:17,960 Datang lagi seperti ini - kumpulan 585 01:39:20,630 --> 01:39:23,300 Adakah anda telah pulih? Mari kita mulakan. 586 01:39:24,100 --> 01:39:25,430 Pegang tangan erat 587 01:40:03,200 --> 01:40:07,740 6 588 01:40:13,880 --> 01:40:15,620 sangat penat 589 01:40:17,620 --> 01:40:21,760 8 590 01:40:25,490 --> 01:40:27,630 9 591 01:40:31,500 --> 01:40:33,770 10 592 01:40:40,710 --> 01:40:41,780 sangat penat 593 01:40:47,250 --> 01:40:49,520 Perut jadi keras 594 01:40:52,190 --> 01:40:55,520 Mari kita teruskan bersama 595 01:40:59,130 --> 01:41:04,470 Seterusnya ialah senaman mengetatkan perut 596 01:41:04,470 --> 01:41:08,200 (angkat kaki ke sisi) 597 01:41:08,200 --> 01:41:09,270 dengan cara ini 598 01:41:10,740 --> 01:41:14,210 Berbaring mengiring 599 01:41:15,810 --> 01:41:18,350 Tangan ini dihulurkan secara menyerong 600 01:41:19,810 --> 01:41:23,020 Tangan ini menyokong bahagian atas badan 601 01:41:24,890 --> 01:41:26,620 Kaki ketat dan lurus 602 01:41:29,020 --> 01:41:30,760 Angkat 603 01:41:31,690 --> 01:41:36,760 Angkat perlahan-lahan dan kekalkan titik tertinggi. 604 01:41:39,030 --> 01:41:41,570 Kemudian perlahan-lahan biarkan ia pergi 605 01:41:43,570 --> 01:41:45,440 Lakukan ini 10 kali juga 606 01:41:47,310 --> 01:41:49,310 Adakah anda bersedia? mulakan 607 01:42:05,730 --> 01:42:07,060 Baik ambil balik 608 01:42:14,130 --> 01:42:15,340 ambil balik 609 01:42:20,810 --> 01:42:22,280 Anda pasti sangat penat 610 01:42:23,340 --> 01:42:24,550 lepaskan 611 01:42:30,950 --> 01:42:32,020 lepaskan 612 01:42:34,560 --> 01:42:36,820 6 613 01:42:36,820 --> 01:42:40,430 Ayuh, biarkan ia pergi 614 01:42:50,700 --> 01:42:52,570 8 615 01:42:55,510 --> 01:42:57,240 Biarkan ia pergi, masih sedikit di belakang 616 01:42:58,180 --> 01:43:00,180 9 617 01:43:02,850 --> 01:43:04,320 lepaskan 618 01:43:06,450 --> 01:43:08,320 10 619 01:43:13,660 --> 01:43:17,530 Sakit sikit kat sini 620 01:43:19,130 --> 01:43:23,270 Leher awak sakit. Seterusnya, tukar sisi. 621 01:43:26,610 --> 01:43:29,140 Kaedah yang sama digunakan di sini 622 01:43:37,550 --> 01:43:39,420 lepaskan 623 01:43:43,960 --> 01:43:45,830 Saya banyak berpeluh 624 01:43:52,370 --> 01:43:54,100 lepaskan 625 01:44:10,650 --> 01:44:13,320 6 626 01:44:14,250 --> 01:44:16,520 sangat penat 627 01:44:25,600 --> 01:44:28,670 lepaskan 628 01:44:28,670 --> 01:44:30,670 8 629 01:44:32,670 --> 01:44:34,140 lepaskan 630 01:44:36,540 --> 01:44:38,680 9 631 01:44:40,410 --> 01:44:42,680 Kaki ketat 632 01:44:43,620 --> 01:44:46,690 10 633 01:44:51,630 --> 01:44:53,760 Kaki saya sangat sakit 634 01:44:54,700 --> 01:44:55,630 Adakah anda melakukannya? 635 01:44:57,900 --> 01:45:02,300 Lain kali datang sini lagi 636 01:45:05,510 --> 01:45:08,180 Pastikan kaki anda ketat dan lurus. Jom mulakan. 637 01:45:15,650 --> 01:45:16,980 lepaskan 638 01:45:23,120 --> 01:45:24,320 lepaskan 639 01:45:32,470 --> 01:45:33,400 lepaskan 640 01:45:35,800 --> 01:45:40,070 4 Ia sangat menyakitkan 641 01:45:41,810 --> 01:45:43,280 Kaki kebas 642 01:45:52,750 --> 01:45:55,020 6 643 01:46:09,700 --> 01:46:12,240 8 644 01:46:16,640 --> 01:46:18,510 Tiada tenaga lagi 645 01:46:19,180 --> 01:46:21,450 9 646 01:46:26,520 --> 01:46:29,720 10 647 01:46:34,260 --> 01:46:34,930 sangat penat 648 01:46:37,060 --> 01:46:39,730 Kaki kaku 649 01:46:40,800 --> 01:46:43,200 Seterusnya adalah sisi lain 650 01:46:54,010 --> 01:46:54,820 Jom mulakan 651 01:47:30,980 --> 01:47:33,250 sangat penat 652 01:47:35,660 --> 01:47:38,330 6 653 01:47:52,070 --> 01:47:54,610 8 654 01:47:56,610 --> 01:47:57,810 Begitu berat 655 01:48:00,610 --> 01:48:03,020 9 656 01:48:06,220 --> 01:48:08,360 Masih kurang sikit 657 01:48:09,020 --> 01:48:11,160 10 658 01:48:20,900 --> 01:48:24,640 Kaki sangat berat 659 01:48:26,510 --> 01:48:27,570 Adakah anda melakukannya? 660 01:48:30,910 --> 01:48:33,850 Dengan cara ini anda tidak akan dapat menggerakkan kaki anda untuk masa yang lama. 661 01:48:39,850 --> 01:48:43,990 sangat panas 662 01:48:49,460 --> 01:48:53,730 apa? awak cari kat mana? 663 01:48:54,400 --> 01:48:56,400 Saya sangat malu 664 01:48:58,810 --> 01:49:00,810 Apa yang anda fikirkan lagi? 665 01:49:03,210 --> 01:49:05,210 Apa masalah awak 666 01:49:07,610 --> 01:49:09,880 Kemudian bersenam 667 01:50:21,820 --> 01:50:24,760 Tak tahan lagi 668 01:50:35,700 --> 01:50:39,040 Simpan mata anda 669 01:51:18,410 --> 01:51:20,550 Tiada lagi 670 01:51:29,890 --> 01:51:32,830 Tidak 671 01:51:44,570 --> 01:51:46,310 Jangan bergerak begitu 672 01:52:15,400 --> 01:52:21,810 Tunggu sebentar. Tunggu sebentar di sana. 673 01:52:40,630 --> 01:52:43,830 Tunggu sebentar 674 01:53:17,730 --> 01:53:20,400 apa yang perlu dilakukan 675 01:53:22,940 --> 01:53:26,940 Apa yang perlu dilakukan? Tunggu sebentar 676 01:54:14,720 --> 01:54:18,460 Begitu selesa 677 01:54:33,670 --> 01:54:36,080 Begitu selesa 678 01:54:55,560 --> 01:54:59,030 Begitu selesa 679 01:55:08,910 --> 01:55:12,510 begitu selesa 680 01:55:15,320 --> 01:55:18,390 Lagi 681 01:55:37,600 --> 01:55:40,410 Sangat selesa di sana 682 01:55:51,080 --> 01:55:57,360 Sangat selesa, di sana 683 01:56:09,370 --> 01:56:12,310 Begitu selesa 684 01:56:26,990 --> 01:56:30,320 Kekuatan ini sangat baik 685 01:56:30,460 --> 01:56:34,590 Begitu selesa, begitu selesa 686 01:56:35,400 --> 01:56:39,530 Klimaks. Klimaks. 687 01:57:15,700 --> 01:57:19,310 Begitu selesa 688 01:57:20,110 --> 01:57:24,510 di sana 689 01:57:28,110 --> 01:57:33,720 Begitu selesa, begitu selesa 690 01:57:38,930 --> 01:57:42,930 Klimaks. Klimaks. 691 01:58:39,120 --> 01:58:42,720 Itu sahaja 692 01:58:58,200 --> 01:59:03,810 Sangat selesa. saya nak lagi. 693 01:59:06,750 --> 01:59:11,950 Lelaki besar sangat selesa 694 01:59:12,620 --> 01:59:16,620 apa apa 695 01:59:52,930 --> 01:59:56,130 Begitu selesa 696 02:00:29,360 --> 02:00:32,030 Begitu selesa 697 02:00:33,500 --> 02:00:37,100 Begitu selesa. Tidak. 698 02:00:37,100 --> 02:00:40,710 Datang lagi Datang lagi 699 02:00:49,120 --> 02:00:51,920 Begitu selesa 700 02:00:52,720 --> 02:00:56,720 Klimaks 701 02:01:41,300 --> 02:01:45,300 Ia sangat selesa untuk melakukan ini 702 02:01:48,510 --> 02:01:54,110 Lain kali nak bersenam dengan selesa. 703 02:02:15,470 --> 02:02:17,070 akhirnya 704 02:02:18,670 --> 02:02:24,410 keldai besar ini 705 02:02:28,680 --> 02:02:33,220 Punggung tidak kelihatan paling lembut 706 02:02:34,690 --> 02:02:38,290 Senaman yang berkesan untuk punggung besar 707 02:02:40,160 --> 02:02:42,300 Angkat pinggul sebelah (angkat pinggul sisi) 708 02:02:46,570 --> 02:02:48,430 pertama 709 02:02:51,100 --> 02:02:53,110 Mendarat dengan merangkak seperti ini 710 02:02:55,780 --> 02:02:59,780 Sokong lantai dengan kedua-dua siku 711 02:03:02,980 --> 02:03:07,120 Kemudian buka lutut anda ke sisi 712 02:03:10,460 --> 02:03:14,860 angkat pergerakan ke atas ke bawah 713 02:03:18,730 --> 02:03:22,340 Sekarang mari kita mulakan dengan melakukannya 10 kali berturut-turut 714 02:03:35,010 --> 02:03:37,020 Pastikan paras kaki anda 715 02:03:52,100 --> 02:03:54,630 Regangkan kaki anda ke titik tertinggi 716 02:03:55,840 --> 02:03:59,040 Mari mulakan 6 717 02:04:06,780 --> 02:04:08,110 Penat sikit 718 02:04:10,780 --> 02:04:12,520 8 719 02:04:16,520 --> 02:04:18,120 9 720 02:04:19,330 --> 02:04:23,730 Kurang dari 10 721 02:04:28,530 --> 02:04:30,400 Rasanya sangat baik di sini 722 02:04:31,340 --> 02:04:33,340 Seterusnya, pihak lain 723 02:04:57,230 --> 02:04:58,830 sangat penat 724 02:05:06,440 --> 02:05:08,710 6 725 02:05:09,240 --> 02:05:10,840 Pinggang saya tidak berfungsi lagi 726 02:05:19,920 --> 02:05:21,520 8 727 02:05:23,920 --> 02:05:27,530 Kurang sikit dari 9 728 02:05:31,800 --> 02:05:33,270 10 729 02:05:38,740 --> 02:05:39,940 Adakah anda melakukannya? 730 02:05:40,740 --> 02:05:45,810 Ia sangat memenatkan, terutamanya di sini 731 02:05:48,610 --> 02:05:51,150 buat lagi 732 02:05:55,960 --> 02:05:57,960 Ulangi seperti yang anda lakukan 733 02:05:59,030 --> 02:06:02,360 Mari mulakan 1 734 02:06:19,580 --> 02:06:21,310 Tak boleh gerakkan kaki 735 02:06:33,460 --> 02:06:36,000 Anda perlu menggunakan semua kekuatan anda 736 02:06:37,600 --> 02:06:39,200 6 737 02:06:49,610 --> 02:06:52,950 8 seterusnya 738 02:06:57,220 --> 02:06:58,950 Punggung terasa 739 02:07:01,620 --> 02:07:03,090 9 740 02:07:08,030 --> 02:07:09,760 10 741 02:07:15,770 --> 02:07:16,700 sangat panas 742 02:07:18,700 --> 02:07:22,440 Punggung saya terasa lebih kecil 743 02:07:25,110 --> 02:07:27,110 Kemudian lakukan sekali lagi di sisi lain 744 02:07:39,130 --> 02:07:40,590 Tiada lagi 745 02:07:52,610 --> 02:07:54,610 Nak angkat sampai pinggang pun susah 746 02:08:03,820 --> 02:08:05,680 6 747 02:08:13,690 --> 02:08:15,560 Tiada lagi 748 02:08:16,100 --> 02:08:19,030 8 749 02:08:19,570 --> 02:08:20,770 Tak dekat pun 750 02:08:24,240 --> 02:08:26,910 9 751 02:08:27,310 --> 02:08:31,310 Kali terakhir 10 752 02:08:35,580 --> 02:08:38,520 Punggung saya akan kejang. 753 02:08:45,320 --> 02:08:48,130 Kedua-dua kaki dan pinggang perlu digunakan. 754 02:08:49,730 --> 02:08:54,400 Bagaimana keadaannya? Saya berpeluh sangat. 755 02:08:54,400 --> 02:08:59,470 Adakah terdapat sebarang perubahan? Adakah ia menjadi lebih kecil? 756 02:09:03,210 --> 02:09:05,610 Belum habis lagi 757 02:09:05,610 --> 02:09:07,210 Seterusnya 758 02:09:09,220 --> 02:09:11,750 Seterusnya ialah senaman pagi 759 02:09:12,020 --> 02:09:14,020 (senaman pagi) 760 02:09:14,020 --> 02:09:18,560 Angkat punggung anda, senaman yang berkesan untuk punggung anda 761 02:09:19,230 --> 02:09:19,890 Cuba tengok 762 02:09:25,100 --> 02:09:27,370 Kaki dibuka seluas bahu 763 02:09:29,770 --> 02:09:31,770 tangan di belakang kepala 764 02:09:33,110 --> 02:09:34,840 regangan otot belakang 765 02:09:37,510 --> 02:09:39,110 Condong ke hadapan 766 02:09:39,780 --> 02:09:46,190 Punggung dicondongkan ke belakang Ini adalah otot belakang. Jangan berehat. 767 02:09:49,920 --> 02:09:51,920 adakah ia ok 768 02:09:51,920 --> 02:09:55,390 Lakukan 10 kali berturut-turut 769 02:09:57,400 --> 02:09:58,330 Sediakan 770 02:10:17,550 --> 02:10:20,220 Bolehkah anda merasakan kaki anda? 771 02:10:24,360 --> 02:10:27,560 Adakah otot belakang anda rileks? 772 02:10:34,630 --> 02:10:38,640 6 773 02:10:46,650 --> 02:10:48,780 Pinggang terasa hebat 774 02:10:57,460 --> 02:10:59,590 10 775 02:11:00,390 --> 02:11:01,860 regangan otot belakang 776 02:11:03,330 --> 02:11:06,000 10 777 02:11:11,740 --> 02:11:13,470 Saya juga dapat merasakannya di pinggang saya 778 02:11:18,810 --> 02:11:24,820 Ketatkan dan lakukan 10 kali berturut-turut. Ayuh. 779 02:11:25,480 --> 02:11:27,620 Jom mulakan 780 02:11:43,900 --> 02:11:45,900 Gunakan kekerasan di belakang anda 781 02:11:46,970 --> 02:11:49,110 Koordinasi bahagian atas badan yang baik 782 02:12:03,790 --> 02:12:06,060 Adakah otot kaku? 783 02:12:15,400 --> 02:12:17,540 6 784 02:12:18,070 --> 02:12:19,810 sangat penat 785 02:12:29,150 --> 02:12:31,150 8 786 02:12:32,220 --> 02:12:34,750 Ayuh, pinggang 787 02:12:36,760 --> 02:12:38,360 9 788 02:12:39,560 --> 02:12:44,360 Regangan otot 10 789 02:12:48,100 --> 02:12:49,170 sangat penat 790 02:12:49,970 --> 02:12:53,970 Jika pinggang anda seperti ini, anda perlu menggerakkan seluruh badan anda. 791 02:12:55,710 --> 02:12:59,710 Satu set lagi 792 02:13:00,780 --> 02:13:01,180 Jom mulakan 793 02:13:21,470 --> 02:13:22,800 sangat penat 794 02:13:39,890 --> 02:13:41,750 6 795 02:13:43,760 --> 02:13:46,160 Bolehkah anda mengurut saya? 796 02:13:50,160 --> 02:13:52,560 Kaedah urutan adalah berbeza 797 02:14:01,910 --> 02:14:04,840 Tiada senaman? 798 02:14:24,460 --> 02:14:26,870 Kaedah urutan seksi 799 02:15:33,600 --> 02:15:35,870 Begitu selesa 800 02:16:02,830 --> 02:16:06,030 sangat selesa 801 02:16:52,340 --> 02:16:54,750 Jom teruskan 802 02:16:57,280 --> 02:16:58,750 selamat pagi 803 02:18:07,750 --> 02:18:12,960 Buah dada adakah anda melihat buah dada? 804 02:18:24,040 --> 02:18:24,840 OK 805 02:18:44,590 --> 02:18:47,130 bermula 806 02:19:19,160 --> 02:19:25,300 Ia selesa di sana. Kat sini pun selesa. 807 02:19:51,460 --> 02:19:53,460 Adakah ia menjadi lebih besar? 808 02:20:14,280 --> 02:20:15,610 Tanggalkan 809 02:21:31,290 --> 02:21:32,760 Adakah ia selesa? 810 02:21:37,430 --> 02:21:39,830 Begitu keras 811 02:22:03,050 --> 02:22:07,190 keldai apa? 812 02:22:29,610 --> 02:22:35,620 Ke dalam seluar dalam 813 02:22:42,960 --> 02:22:44,960 jangan jangan 814 02:23:19,400 --> 02:23:23,540 zakar keras 815 02:23:43,820 --> 02:23:47,560 Geseran sangat kuat 816 02:24:37,080 --> 02:24:40,410 Begitu selesa 817 02:24:57,360 --> 02:25:04,440 Terasa sangat selesa, batang saya sangat keras Adakah anda telah bersabar? 818 02:25:10,310 --> 02:25:14,450 Ya, itu sahaja 819 02:25:21,120 --> 02:25:24,320 Begitu selesa 820 02:25:31,800 --> 02:25:34,200 begitu selesa 821 02:25:44,610 --> 02:25:47,810 Hampir ke klimaks 822 02:25:51,550 --> 02:25:54,890 Klimaks. Klimaks. 823 02:26:13,440 --> 02:26:17,310 Begitu selesa 824 02:26:39,060 --> 02:26:43,070 Zakar saya sangat keras dan sangat selesa 825 02:26:58,280 --> 02:27:02,020 Ia begitu selesa. Sangat selesa di sana. 826 02:27:02,690 --> 02:27:08,430 Saya tidak tahan lagi. Saya dah nak klimaks. 827 02:27:09,230 --> 02:27:14,030 Klimaks. Klimaks. 828 02:28:05,950 --> 02:28:07,150 Begitu selesa 829 02:28:31,580 --> 02:28:34,110 hebat 830 02:28:48,660 --> 02:28:52,530 Begitu dalam 831 02:28:59,070 --> 02:29:02,540 Ini tidak akan berfungsi 832 02:29:04,680 --> 02:29:08,410 Persetan dengan keras 833 02:29:14,150 --> 02:29:18,820 Hampir ke klimaks 834 02:29:19,360 --> 02:29:21,360 Klimaks 835 02:29:41,380 --> 02:29:44,180 sangat gembira 836 02:30:15,410 --> 02:30:19,020 Begitu selesa 837 02:30:21,820 --> 02:30:25,690 Ia sangat selesa untuk melakukan ini 838 02:30:25,820 --> 02:30:31,160 Merangkap untuk saya, merangkap semua keluar 839 02:30:35,030 --> 02:30:38,900 Persetan dengan keras 840 02:30:43,570 --> 02:30:50,780 Buat susah payah. Ia satu senaman yang bagus. 841 02:30:50,920 --> 02:30:54,650 Persetan dengan keras 842 02:30:55,050 --> 02:30:56,790 Begitu selesa 843 02:31:01,330 --> 02:31:04,660 zakar saya sangat keras 844 02:31:09,200 --> 02:31:17,070 Ia akan datang. Saya merangkap. Air mani di dalam. 845 02:31:59,380 --> 02:32:03,790 Semua merangkap dalam 846 02:32:13,660 --> 02:32:20,610 Ia adalah senaman yang bagus. Ia begitu selesa. 847 02:32:21,270 --> 02:32:25,280 Bagaimana dengan awak? sangat gembira 848 02:32:27,810 --> 02:32:35,950 Mari kita bergembira bersama di masa hadapan 849 02:32:51,300 --> 02:32:57,840 (Dihasilkan oleh Fitch) 850 02:33:09,590 --> 02:33:16,660 (Dibintangi oleh Chitose Rai) 851 02:33:30,140 --> 02:33:38,550 (Dibintangi oleh Chitose Rai) 852 02:33:38,680 --> 02:33:51,630 (Dibintangi oleh Chitose Rai) 853 02:33:51,760 --> 02:33:58,840 (Pengarah Kelas 98 Yamete)