Original subtitles

Heart-Pounding! Maken-Hime! Secret Training One

Welcome home!

Well, how about we start our training?

It'll be all right.

I'll do it with you and the exercises aren't that difficult.

Okay?

Okay. Hurry up and get ready! Get ready!

Let's start with sit-ups.

Watch me carefully.

Starting from this position, raise your upper body a little,

then return to the original position.

Many people sit up all the way when they do sit-ups,

but that isn't as effective and can hurt your lower back.

Doing it this way doesn't cause much strain on your lower back

so you can train safely!

So, let's begin!

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

After you do a few, you'll realize that staying up is very tiring.

So it's okay to fully touch the floor every once in a while.

One-two! One-two!

You should aim for three sets of twenty to thirty sit-ups.

That's about right for a thin, but macho body.

Results may vary

Doing about twenty to thirty sit-ups is what's important.

Instead of building a ton of muscle, you build endurance.

Hey! Where are you looking?!

Next are squats!

There are a lot of things to watch out for so keep a good eye on me.

And not with perverted eyes!

Squats are a lot harder than they seem.

Look.

First, face your knees forward and make sure not to turn them.

And, stick out your butt a little,

keeping your back constantly straight.

If you don't follow this form, you might hurt your knees or lower back.

Although this is just training, you may damage your joints.

Face a wall and you'll naturally keep your knees from going forward.

Once you get used to squats, you won't need to be near a wall anymore.

So, let's begin!

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

You should do three sets of twenty to thirty as well.

If you pause when you're all the way down or modify it in other ways,

it may increase its effectiveness.

The lower position of the squat is very important,

so make sure to check your form in a mirror often to master it properly.

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

One-two! One-two! Oops!

Jeez, keep your focus a little!

I'm going to change because I built up a sweat.

You better not peek!

How about this?

Isn't this better for your concentration?

If you do something weird again...

Got it?

Good.

About the basic swing.

First is your feet!

Lift your right leg forward...

...and push forward with your left leg as you swing downward.

Opposite from going forward, step back to start position while keeping guard.

Don't be thrown around by your sword and always keep beautiful form.

Make sure that your sword doesn't sway and pull it back again...

And swing down!

It's a good idea to check your form without holding anything first.

One-two! Return!

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

The trick is to pay careful attention to all your movements.

As well as swinging carefully and beautifully.

If you slack at any part, the whole form looks pathetic.

So be careful when raising your sword and returning to start, too.

Try swinging in front of a mirror.

If you feel the form doesn't look cool, review all your basics to fix it.

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

Wow! That felt great!

Five hundred swings may not seem like much, but let's go light today, all right?

Be careful of blisters

Now! Onto the next exercise!

As you can see, next are push-ups!

Keep your body straight. Don't let your hips drop.

If your arms shake just by holding this position,

it means you're out of shape!

Let's do one slowly, first.

So? Were you able to tell which arm muscles you used?

It's important that you train while focusing on the muscles you're using.

All right! Let's do them for real!

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

You should be doing three sets of twenty to thirty for this one, too.

If doing thirty is too easy for you, you can put your feet on a stand.

Or do them while doing a handstand. Or have weights on you.

The important point is to focus on your muscles on the way down,

not the way up.

If you let yourself drop too easily, it lowers the effectiveness to half.

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

One-two! One-two! One... Huh?

I-It's not like I'm not trying to cushion myself!

See? If I wanted I can drop down this much...

Right? I'm not using them to hold me up...

Focus on the training!

Lastly is the stretch.

It's all right if you can't do this much at the start.

Stretch as far as you can and hold it.

If you exhale while stretching, you'll be able to stretch a bit more.

Results vary

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

Now, the opposite side!

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

Now, the opposite side!

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

Now, the middle!

If you stretch every day you'll become more flexible!

And, forcing a stretch until it hurts is not allowed!

If you do that, you're not getting more flexible.

You're just hurting your muscles and hurting your training.

Be patient and do it slowly.

Now, again!

Right!

Left!

Middle!

Okay, the training is over for today!

I bet your body is tired out and that you'll sleep well tonight!

Do it every day and aim to be a cool, thin macho!

My arm hasn't gotten fatter, has it?

There's no meaning if I train too hard and fatten my arms...

I have to be careful!

But, it's been a long time since training has been this fun.