1
00:00:55,280 --> 00:00:59,940
最近身體很疲倦，身體也很虛弱。

2
00:01:00,880 --> 00:01:03,480
我的肌肉也變得更強健

3
00:01:09,630 --> 00:01:11,030
我的手臂如此有力

4
00:01:13,203 --> 00:01:14,070
還有骨頭

5
00:01:16,800 --> 00:01:18,000
胃周圍

6
00:01:23,523 --> 00:01:24,190
大腿

7
00:01:35,433 --> 00:01:36,500
也在這附近

8
00:01:52,290 --> 00:01:53,490
這邊也一樣。

9
00:01:53,860 --> 00:01:55,220
我該怎麼辦？

10
00:02:13,620 --> 00:02:17,120
好吧，距離上次鍛鍊已經有一段時間了！

11
00:02:21,710 --> 00:02:25,230
讓我開始鍛鍊吧...

12
00:02:27,090 --> 00:02:29,470
首先讓我伸出雙臂

13
00:02:32,343 --> 00:02:33,210
啊感覺不錯

14
00:02:42,020 --> 00:02:42,620
時間長了之後再做這件事是非常困難的。

15
00:03:34,126 --> 00:03:36,060
我現在要擦背

16
00:03:36,060 --> 00:03:36,440
我們來做另一邊吧。

17
00:04:24,356 --> 00:04:26,490
我現在要伸展我的腿

18
00:04:50,870 --> 00:04:52,070
它伸展了很多

19
00:05:05,770 --> 00:05:07,010
感覺很好。

20
00:05:53,200 --> 00:05:54,200
我感覺很好！

21
00:05:56,390 --> 00:05:58,550
讓我們繼續下一個......

22
00:05:58,550 --> 00:05:59,070
哎喲

23
00:06:16,340 --> 00:06:16,940
很痛。

24
00:06:44,226 --> 00:06:44,560
哎喲!

25
00:06:45,000 --> 00:06:45,240
太痛苦了...

26
00:06:47,990 --> 00:06:49,190
感覺好嗎？

27
00:07:29,140 --> 00:07:32,120
我不想再這樣做了

28
00:07:32,120 --> 00:07:34,580
但我們需要更認真的訓練

29
00:07:38,000 --> 00:07:41,810
哦，要一起去訓練嗎？

30
00:07:42,990 --> 00:07:44,450
一個人很無聊。

31
00:07:45,230 --> 00:07:46,530
那更好玩了！

32
00:07:48,276 --> 00:07:48,410
好的

33
00:07:48,410 --> 00:07:51,750
那就讓我們來一次愉快的訓練吧

34
00:08:04,820 --> 00:08:05,620
首先

35
00:08:05,620 --> 00:08:08,060
中部園及賽艇

36
00:08:08,060 --> 00:08:11,480
這是一項鍛鍊胃部的運動

37
00:08:17,730 --> 00:08:19,930
我將使用這根管子進行鍛煉

38
00:08:26,460 --> 00:08:31,260
首先，握住雙腿中部，雙腳踩在中央。

39
00:08:33,660 --> 00:08:37,080
雙腿分開與肩同寬

40
00:08:41,756 --> 00:08:43,290
輕輕彎曲膝蓋

41
00:08:43,290 --> 00:08:46,870
上半身稍微向前彎曲

42
00:08:50,716 --> 00:08:53,050
然後，彎曲肘部並返回

43
00:08:54,383 --> 00:08:54,650
彎曲

44
00:08:56,130 --> 00:08:56,830
返回

45
00:08:58,783 --> 00:08:59,050
彎曲

46
00:09:00,550 --> 00:09:00,950
返回

47
00:09:00,950 --> 00:09:02,230
像這樣

48
00:09:02,230 --> 00:09:03,510
你收到了嗎？

49
00:09:05,900 --> 00:09:06,500
讓我們嘗試一下

50
00:09:07,773 --> 00:09:08,440
我們開始吧

51
00:09:12,670 --> 00:09:12,870
一

52
00:09:14,810 --> 00:09:15,010
1,2

53
00:09:22,263 --> 00:09:22,330
3

54
00:09:24,163 --> 00:09:24,230
4

55
00:09:31,053 --> 00:09:31,120
5

56
00:09:32,833 --> 00:09:32,900
6

57
00:09:39,423 --> 00:09:39,490
7

58
00:09:43,683 --> 00:09:43,750
8

59
00:09:47,873 --> 00:09:47,940
9

60
00:09:51,516 --> 00:09:51,650
10

61
00:09:54,146 --> 00:09:55,280
這很難。

62
00:09:56,060 --> 00:09:57,660
讓我再做一次

63
00:10:17,213 --> 00:10:17,680
1 2 3 4

64
00:10:19,506 --> 00:10:20,440
我做得很好

65
00:10:20,440 --> 00:10:20,740
讓我們開始吧。

66
00:10:24,593 --> 00:10:24,660
5

67
00:10:29,940 --> 00:10:33,510
雖然很難，但讓我們盡力吧！

68
00:10:39,583 --> 00:10:39,650
7

69
00:10:45,353 --> 00:10:45,420
8

70
00:10:48,073 --> 00:10:48,140
9

71
00:10:51,796 --> 00:10:51,930
10

72
00:10:55,150 --> 00:10:56,030
我好累

73
00:10:56,030 --> 00:10:58,030
我的胸膛已滿

74
00:10:58,030 --> 00:10:58,470
這是最後一張了。

75
00:11:00,370 --> 00:11:01,550
讓我再做一次

76
00:11:01,550 --> 00:11:03,370
盡力而為吧！

77
00:11:04,590 --> 00:11:05,170
我們開始吧

78
00:11:11,873 --> 00:11:11,940
2

79
00:11:16,083 --> 00:11:16,150
3

80
00:11:21,253 --> 00:11:21,320
4

81
00:11:25,553 --> 00:11:25,620
5

82
00:11:30,513 --> 00:11:30,580
6

83
00:11:34,233 --> 00:11:34,300
7

84
00:11:39,083 --> 00:11:39,150
8

85
00:11:43,083 --> 00:11:43,150
9

86
00:11:46,396 --> 00:11:46,530
10

87
00:11:52,970 --> 00:11:54,170
我認為已經完成了。

88
00:11:59,100 --> 00:12:00,100
接下來是伏地挺身

89
00:12:00,100 --> 00:12:05,180
首先，將雙臂張開至與肩同寬

90
00:12:05,180 --> 00:12:07,440
彎曲膝蓋並挺直姿勢。

91
00:12:11,653 --> 00:12:14,320
然後，彎曲手臂並伸展

92
00:12:14,320 --> 00:12:15,660
彎曲手臂

93
00:12:16,713 --> 00:12:17,180
伸展

94
00:12:18,993 --> 00:12:19,460
彎曲

95
00:12:21,800 --> 00:12:22,600
這很難

96
00:12:22,600 --> 00:12:27,500
但跪著做這個動作是有效的

97
00:12:29,213 --> 00:12:30,080
所以讓我嘗試一下

98
00:12:31,680 --> 00:12:32,480
讓我們開始吧

99
00:12:33,293 --> 00:12:33,960
我們開始吧

100
00:12:43,413 --> 00:12:43,480
2

101
00:12:48,083 --> 00:12:48,150
3

102
00:12:53,873 --> 00:12:53,940
4

103
00:12:59,173 --> 00:12:59,240
5

104
00:13:05,693 --> 00:13:05,760
6

105
00:13:09,333 --> 00:13:09,400
7

106
00:13:12,173 --> 00:13:12,240
8

107
00:13:20,773 --> 00:13:20,840
9

108
00:13:24,236 --> 00:13:24,370
10

109
00:13:27,210 --> 00:13:28,790
真的很難。

110
00:13:31,436 --> 00:13:32,770
但我會再做一次

111
00:13:42,423 --> 00:13:42,490
2

112
00:13:50,923 --> 00:13:50,990
4

113
00:13:58,413 --> 00:13:58,480
5

114
00:14:05,733 --> 00:14:05,800
6

115
00:14:09,353 --> 00:14:09,420
7

116
00:14:15,433 --> 00:14:15,500
8

117
00:14:20,693 --> 00:14:20,760
9

118
00:14:24,706 --> 00:14:24,840
10

119
00:14:28,290 --> 00:14:32,010
我好累，但是影片還在繼續。

120
00:14:33,890 --> 00:14:36,110
雖然很辛苦但讓我再做一次

121
00:15:01,893 --> 00:15:01,960
5

122
00:15:06,783 --> 00:15:06,850
6

123
00:15:11,343 --> 00:15:11,410
7

124
00:15:16,463 --> 00:15:16,530
8

125
00:15:20,913 --> 00:15:20,980
9

126
00:15:25,806 --> 00:15:25,940
10

127
00:15:30,880 --> 00:15:32,080
你已經盡力了。

128
00:15:33,380 --> 00:15:33,980
我累了

129
00:15:45,393 --> 00:15:45,460
2

130
00:15:48,913 --> 00:15:48,980
3

131
00:15:53,370 --> 00:15:55,950
為什麼要睡覺？

132
00:15:58,290 --> 00:15:59,670
很難

133
00:16:03,350 --> 00:16:05,750
讓我用這個來按摩你的背部

134
00:16:48,183 --> 00:16:49,850
真的變得很難了。

135
00:17:18,900 --> 00:17:22,100
我要把它全部放在這裡

136
00:18:42,680 --> 00:18:44,180
天越來越熱了。

137
00:18:46,200 --> 00:18:49,260
我也開始感覺到了

138
00:18:51,040 --> 00:18:51,840
天氣這麼熱

139
00:19:21,450 --> 00:19:25,170
我現在要把它放進嘴裡。

140
00:19:34,650 --> 00:19:36,030
這真的很難，不是嗎？

141
00:19:46,166 --> 00:19:46,300
嗯

142
00:19:55,410 --> 00:19:58,270
你想做點伏地挺身，我們可以去嗎？

143
00:20:00,356 --> 00:20:00,490
呃

144
00:20:13,586 --> 00:20:13,720
嗯

145
00:20:17,886 --> 00:20:18,020
呃

146
00:20:31,300 --> 00:20:33,820
比以前更難了

147
00:20:35,420 --> 00:20:35,620
嗯

148
00:20:37,520 --> 00:20:37,720
嗯

149
00:20:39,840 --> 00:20:40,040
嗯

150
00:20:40,613 --> 00:20:40,880
是的

151
00:20:46,206 --> 00:20:46,340
恩

152
00:23:09,700 --> 00:23:11,980
這很有趣，不是嗎？

153
00:23:23,196 --> 00:23:25,930
我認為這是一次很好的鍛煉

154
00:23:27,550 --> 00:23:29,650
當你們一起做的時候感覺很好，對吧？

155
00:23:33,080 --> 00:23:35,410
現在讓我們繼續鍛鍊大腿。

156
00:23:39,500 --> 00:23:43,830
這是即使去騎自行車，在家也能完成的空中自行車

157
00:23:43,830 --> 00:23:46,250
與跑步相比

158
00:23:46,250 --> 00:23:50,890
您可以減輕負擔，進行更有效的有氧運動

159
00:23:54,560 --> 00:23:56,420
這是一些例子

160
00:23:56,420 --> 00:23:59,560
首先我們將雙手朝上

161
00:24:07,520 --> 00:24:11,120
雙臂放在體側，抬起上半身。

162
00:24:13,180 --> 00:24:15,600
腿也抬起來

163
00:24:19,173 --> 00:24:20,240
慢慢彎下腰

164
00:24:25,020 --> 00:24:27,020
伸展至腳趾尖

165
00:24:29,046 --> 00:24:29,980
你明白了嗎？

166
00:24:36,530 --> 00:24:37,850
讓我們一起來做吧。

167
00:24:40,360 --> 00:24:41,940
我們開始吧？

168
00:24:43,400 --> 00:24:44,220
我來了！

169
00:24:49,933 --> 00:24:50,000
2

170
00:24:52,533 --> 00:24:52,600
3

171
00:24:56,353 --> 00:24:56,420
4

172
00:25:00,033 --> 00:25:00,100
5

173
00:25:02,293 --> 00:25:02,360
6

174
00:25:06,013 --> 00:25:06,080
7

175
00:25:07,713 --> 00:25:08,180
10, 9 8

176
00:25:10,993 --> 00:25:11,060
9

177
00:25:13,426 --> 00:25:13,560
10

178
00:25:17,173 --> 00:25:19,040
這很累不是嗎？

179
00:25:19,500 --> 00:25:23,740
我的腿很痛，肚子也很痛

180
00:25:23,740 --> 00:25:26,500
你還能做得到嗎？ ？

181
00:25:26,500 --> 00:25:28,020
讓我再試一次

182
00:25:29,180 --> 00:25:29,780
我來了

183
00:25:36,013 --> 00:25:36,280
1, 2

184
00:25:38,973 --> 00:25:39,040
3

185
00:25:42,090 --> 00:25:44,130
我出很多汗。

186
00:25:44,870 --> 00:25:45,870
是不是太早了？

187
00:25:50,873 --> 00:25:50,940
4

188
00:26:03,150 --> 00:26:03,750
5 6 7 8 9

189
00:26:11,323 --> 00:26:12,190
我好累。

190
00:26:14,090 --> 00:26:15,310
你還能做得到嗎？

191
00:26:16,210 --> 00:26:17,210
讓我們再試一次！

192
00:26:19,050 --> 00:26:21,050
那我們從零開始吧

193
00:26:21,690 --> 00:26:22,990
我們開始吧

194
00:26:25,610 --> 00:26:25,810
一

195
00:26:28,270 --> 00:26:28,470
兩個

196
00:26:30,230 --> 00:26:30,930
三

197
00:26:33,383 --> 00:26:33,650
四

198
00:26:36,950 --> 00:26:37,750
1,2...5...6

199
00:26:40,903 --> 00:26:40,970
7

200
00:26:44,783 --> 00:26:44,850
8

201
00:26:46,863 --> 00:26:46,930
9

202
00:26:49,966 --> 00:26:50,100
10

203
00:26:54,153 --> 00:26:54,820
我累了。

204
00:26:55,500 --> 00:26:56,360
也許很難

205
00:27:01,353 --> 00:27:04,220
接下來是進一步訓練腿部的練習

206
00:27:04,220 --> 00:27:05,240
這是一項鍛鍊大腿內側的運動。

207
00:27:05,660 --> 00:27:07,120
你知道寬深蹲嗎？

208
00:27:08,600 --> 00:27:10,060
這是一個鍛鍊大腿內側的動作

209
00:27:11,520 --> 00:27:15,720
雙腿張開得比肩寬

210
00:27:17,540 --> 00:27:18,340
把腳趾伸出

211
00:27:19,826 --> 00:27:20,360
舉起手來

212
00:27:20,360 --> 00:27:22,860
水平降低臀部

213
00:27:22,860 --> 00:27:27,440
放下後，保持片刻

214
00:27:28,793 --> 00:27:29,260
返回

215
00:27:30,740 --> 00:27:30,940
低

216
00:27:34,183 --> 00:27:35,650
降低、維持併升高。

217
00:27:36,370 --> 00:27:38,150
這很難，但我希望你能做到！

218
00:27:39,890 --> 00:27:40,830
讓我開始吧

219
00:27:50,473 --> 00:27:50,540
2

220
00:27:54,753 --> 00:27:54,820
3

221
00:27:56,340 --> 00:27:58,440
進一步降低臀部

222
00:28:01,413 --> 00:28:01,480
4

223
00:28:05,853 --> 00:28:05,920
5

224
00:28:10,533 --> 00:28:10,600
6

225
00:28:14,833 --> 00:28:14,900
7

226
00:28:18,543 --> 00:28:18,610
8

227
00:28:22,333 --> 00:28:22,400
9

228
00:28:25,406 --> 00:28:25,540
10

229
00:28:28,150 --> 00:28:28,950
我好累

230
00:28:28,950 --> 00:28:31,350
我的腿已經滿了

231
00:28:33,050 --> 00:28:34,610
但我們可以再做一次

232
00:28:36,256 --> 00:28:36,790
我們走吧

233
00:28:42,973 --> 00:28:43,640
準備好了，出發吧。

234
00:28:49,813 --> 00:28:49,880
2

235
00:28:52,753 --> 00:28:52,820
3

236
00:28:58,123 --> 00:28:58,190
4

237
00:29:01,003 --> 00:29:01,070
5

238
00:29:04,963 --> 00:29:05,030
6

239
00:29:08,483 --> 00:29:08,550
7

240
00:29:12,203 --> 00:29:12,270
8

241
00:29:14,383 --> 00:29:14,450
9

242
00:29:18,686 --> 00:29:18,820
10

243
00:29:22,516 --> 00:29:23,650
讓我們再做一個

244
00:29:25,200 --> 00:29:25,900
準備好了嗎？

245
00:29:33,393 --> 00:29:33,460
2

246
00:29:36,253 --> 00:29:36,320
3

247
00:29:40,353 --> 00:29:40,420
4

248
00:29:48,813 --> 00:29:48,880
6

249
00:29:51,773 --> 00:29:51,840
7

250
00:29:55,623 --> 00:29:55,690
8

251
00:29:59,793 --> 00:29:59,860
9

252
00:30:03,306 --> 00:30:03,440
10

253
00:30:08,633 --> 00:30:09,500
我好累。

254
00:30:09,920 --> 00:30:13,180
我的屁股也真的很痛

255
00:30:13,980 --> 00:30:14,580
很難

256
00:30:16,400 --> 00:30:19,840
我的雙腿全是汗。

257
00:30:25,020 --> 00:30:27,620
雖然累了，但還是要繼續努力！

258
00:30:29,930 --> 00:30:30,650
準備好？

259
00:30:35,016 --> 00:30:35,550
一、二

260
00:30:38,676 --> 00:30:39,010
三

261
00:30:41,323 --> 00:30:41,590
四

262
00:30:45,563 --> 00:30:45,830
五

263
00:30:48,660 --> 00:30:48,860
六

264
00:30:50,360 --> 00:30:52,440
你在看哪裡？太近了

265
00:30:52,440 --> 00:30:54,120
你在做什麼

266
00:30:54,120 --> 00:30:54,300
你在幹什麼？

267
00:30:57,886 --> 00:30:58,820
我蹲不了

268
00:31:01,940 --> 00:31:02,740
你在做什麼

269
00:31:02,740 --> 00:31:03,250
你說要去訓練

270
00:31:10,286 --> 00:31:11,220
不要那樣做

271
00:31:20,153 --> 00:31:21,020
不能蹲下

272
00:31:32,500 --> 00:31:34,500
為什麼低下眼睛？

273
00:31:35,420 --> 00:31:37,600
你不運動嗎

274
00:31:40,646 --> 00:31:41,580
噢，別動

275
00:31:49,273 --> 00:31:49,940
很癢

276
00:31:49,940 --> 00:31:50,240
痛嗎？

277
00:32:05,756 --> 00:32:06,090
埃奇

278
00:32:16,900 --> 00:32:19,040
你把它撕下來了嗎

279
00:32:20,800 --> 00:32:21,000
為什麼

280
00:32:24,690 --> 00:32:26,810
你要做什麼

281
00:32:35,213 --> 00:32:36,280
哦，壞了。

282
00:32:43,020 --> 00:32:44,220
我不能拍你...

283
00:32:48,046 --> 00:32:48,580
來吧！

284
00:32:48,580 --> 00:32:50,520
你應該說得對。

285
00:33:10,550 --> 00:33:11,550
我不能動...

286
00:33:11,550 --> 00:33:13,330
感覺很好！

287
00:33:33,720 --> 00:33:35,860
感覺真好

288
00:34:05,493 --> 00:34:06,560
我要哭了

289
00:34:13,093 --> 00:34:13,560
不，不。

290
00:34:19,260 --> 00:34:20,860
我不能再這樣了...

291
00:34:32,950 --> 00:34:33,350
哦不！

292
00:34:33,350 --> 00:34:35,030
好痛啊……！

293
00:34:51,250 --> 00:34:52,970
我告訴過你了，不是嗎？

294
00:34:52,970 --> 00:34:54,030
你当时在做深蹲。

295
00:35:02,113 --> 00:35:03,180
現在是什麼情況？

296
00:35:09,370 --> 00:35:11,410
為什麼這樣

297
00:35:18,050 --> 00:35:22,860
你要蹲下来亲我吗

298
00:36:00,080 --> 00:36:01,980
真的很難。

299
00:36:06,640 --> 00:36:06,840
嗯

300
00:36:16,116 --> 00:36:16,250
呃

301
00:36:22,810 --> 00:36:23,010
嗯

302
00:36:26,216 --> 00:36:26,350
恩

303
00:36:28,330 --> 00:36:28,750
天氣很熱

304
00:36:33,680 --> 00:36:36,720
我以為如果沒有肌肉的話會很難

305
00:37:05,596 --> 00:37:05,930
哎呀。

306
00:37:08,290 --> 00:37:10,650
我不能好好说话

307
00:37:16,210 --> 00:37:16,495
因为太痒了

308
00:37:33,210 --> 00:37:34,610
聞起來像腳臭

309
00:37:58,010 --> 00:38:04,380
你真的不該來這種房子

310
00:38:10,630 --> 00:38:12,630
我要吻你了。

311
00:38:29,030 --> 00:38:31,090
很熱，不是嗎？

312
00:38:45,920 --> 00:38:47,320
我的嘴在燃燒！

313
00:39:13,713 --> 00:39:16,180
我要在這種狀態下做深蹲。

314
00:39:31,060 --> 00:39:32,160
我的背痛

315
00:39:58,830 --> 00:39:59,070
这里真好。

316
00:40:37,573 --> 00:40:38,240
如何？

317
00:42:18,330 --> 00:42:22,320
你也想在這裡洗澡嗎

318
00:42:29,606 --> 00:42:31,740
這確實是一種鍛煉，不是嗎？

319
00:42:33,920 --> 00:42:36,640
你要把你的下巴放進去嗎？

320
00:42:38,940 --> 00:42:39,540
我很高興。

321
00:42:44,190 --> 00:42:44,710
開始了！

322
00:43:04,270 --> 00:43:06,710
你就這麼蹲著？ ！

323
00:43:12,280 --> 00:43:13,280
這很難...

324
00:44:15,573 --> 00:44:17,040
這太尷尬了吧！ ！

325
00:44:28,330 --> 00:44:30,370
感覺真好！

326
00:44:40,723 --> 00:44:43,390
我的胃越來越難受了。

327
00:44:51,400 --> 00:44:53,180
感覺真好

328
00:44:55,160 --> 00:44:56,800
啊，感覺棒極了

329
00:45:25,503 --> 00:45:25,770
好的

330
00:45:59,863 --> 00:46:00,730
這邊也有

331
00:46:56,223 --> 00:46:57,090
我的背痛

332
00:48:14,013 --> 00:48:16,680
這次我想去吃拉麵

333
00:48:28,200 --> 00:48:29,200
我會做的

334
00:49:01,163 --> 00:49:01,830
我們開始吧

335
00:49:20,233 --> 00:49:21,500
你感覺好點了嗎？

336
00:49:28,006 --> 00:49:29,140
感覺真好！

337
00:49:36,800 --> 00:49:37,800
我感覺很好。

338
00:49:54,620 --> 00:49:56,020
這也太棒了...

339
00:50:26,820 --> 00:50:27,900
是啊，是啊。

340
00:50:54,120 --> 00:50:56,620
對不起，我不是故意的。

341
00:51:02,550 --> 00:51:04,370
請原諒我...

342
00:51:04,670 --> 00:51:05,670
都是我的錯

343
00:51:08,050 --> 00:51:10,360
我該怎麼辦？

344
00:51:14,580 --> 00:51:14,980
天啊

345
00:51:15,840 --> 00:51:16,240
天哪

346
00:51:49,053 --> 00:51:50,320
我哭得很厲害。

347
00:51:56,870 --> 00:51:59,750
情況越來越糟了...

348
00:52:52,120 --> 00:52:53,180
我愛你。

349
00:53:01,663 --> 00:53:02,330
我愛你

350
00:53:03,790 --> 00:53:05,650
我無法停止哭泣

351
00:53:11,800 --> 00:53:12,400
謝謝你

352
00:53:14,620 --> 00:53:15,220
我愛...

353
00:54:37,790 --> 00:54:40,390
我要把我的腳放進你的嘴裡。

354
00:54:47,863 --> 00:54:50,330
現在，讓我把手放在你嘴裡

355
00:55:35,333 --> 00:55:36,600
哦……感覺棒極了

356
00:55:41,460 --> 00:55:43,700
我不能再這樣做了。

357
00:55:49,746 --> 00:55:51,680
我再也忍受不了了...

358
00:55:51,680 --> 00:55:53,200
讓我再下去吧！

359
00:55:56,926 --> 00:55:57,860
我的天啊...！

360
00:55:58,100 --> 00:56:00,600
好痛啊..

361
00:56:04,460 --> 00:56:05,660
我們一起去吧。

362
00:56:58,630 --> 00:57:00,030
你餓了，對吧？

363
00:57:03,180 --> 00:57:06,380
但是，我想做很多深蹲，因為這樣不舒服。

364
00:57:08,860 --> 00:57:10,220
这是很好的汗水！

365
00:57:20,730 --> 00:57:23,010
我希望你有美麗的胸部

366
00:57:24,916 --> 00:57:25,050
所以

367
00:57:25,050 --> 00:57:27,390
讓我訓練你的眼睛和肌肉

368
00:57:27,390 --> 00:57:29,390
蒲公英套头衫

369
00:57:29,390 --> 00:57:33,750
這會讓你的胸部看起來漂亮

370
00:57:41,430 --> 00:57:42,810
那我們來解釋一下

371
00:57:44,316 --> 00:57:45,250
一起做

372
00:57:54,933 --> 00:58:00,200
首先，將雙手放在背後，放在胸前。

373
00:58:07,586 --> 00:58:10,320
然後將頭向上拉，使其保持平直

374
00:58:11,380 --> 00:58:13,260
然後返回

375
00:58:13,980 --> 00:58:18,480
此时双腿用力张开

376
00:58:20,686 --> 00:58:22,220
稳定在这一层

377
00:58:22,220 --> 00:58:24,580
我們再做一次吧。

378
00:58:26,150 --> 00:58:26,850
舉起，

379
00:58:29,530 --> 00:58:30,130
下拉

380
00:58:36,400 --> 00:58:37,100
提高

381
00:58:41,970 --> 00:58:42,570
下拉

382
00:58:44,200 --> 00:58:44,920
像這樣

383
00:58:44,920 --> 00:58:47,520
我们一起试试吗？

384
00:58:49,220 --> 00:58:49,820
我來了

385
00:59:00,553 --> 00:59:00,620
2

386
00:59:04,043 --> 00:59:04,110
3

387
00:59:11,413 --> 00:59:11,480
4

388
00:59:16,966 --> 00:59:17,100
10

389
00:59:17,800 --> 00:59:18,740
不要彎曲你的肘部

390
00:59:22,073 --> 00:59:22,140
5

391
00:59:28,573 --> 00:59:28,640
6

392
00:59:32,213 --> 00:59:32,280
7

393
00:59:38,583 --> 00:59:38,650
8

394
00:59:45,653 --> 00:59:45,720
9

395
00:59:59,596 --> 01:00:03,730
怎麼樣？即使很難，你能再做一次嗎

396
01:00:05,350 --> 01:00:05,390
5

397
01:00:14,163 --> 01:00:14,230
2

398
01:00:19,953 --> 01:00:20,020
3

399
01:00:26,553 --> 01:00:26,620
4

400
01:00:32,633 --> 01:00:32,700
5

401
01:00:40,173 --> 01:00:40,240
6

402
01:00:47,263 --> 01:00:47,330
7

403
01:01:04,436 --> 01:01:04,570
10

404
01:01:08,093 --> 01:01:08,160
9

405
01:01:10,963 --> 01:01:11,030
8

406
01:01:13,430 --> 01:01:15,430
這是所有其他練習的絕佳替代品。

407
01:01:18,786 --> 01:01:19,920
讓我們再做一次

408
01:01:22,573 --> 01:01:23,240
我們開始吧

409
01:01:28,903 --> 01:01:28,970
2

410
01:01:32,603 --> 01:01:32,670
3

411
01:01:41,853 --> 01:01:41,920
4

412
01:01:45,343 --> 01:01:45,410
5

413
01:01:49,423 --> 01:01:49,490
6

414
01:01:51,093 --> 01:01:51,160
5

415
01:01:55,013 --> 01:01:55,080
6

416
01:02:00,613 --> 01:02:00,680
7

417
01:02:06,423 --> 01:02:06,490
8

418
01:02:11,553 --> 01:02:11,620
9

419
01:02:16,576 --> 01:02:16,710
10

420
01:02:27,016 --> 01:02:27,150
11

421
01:02:47,146 --> 01:02:47,280
13

422
01:02:48,706 --> 01:02:48,840
17

423
01:02:48,860 --> 01:02:52,160
接下來是胸部按壓。

424
01:02:56,660 --> 01:03:01,260
首先，張開雙腿，將管子放在胸前

425
01:03:09,596 --> 01:03:11,730
我用管子來固定我的胸部

426
01:03:12,390 --> 01:03:14,910
這樣你就可以保持乳房清潔

427
01:03:26,820 --> 01:03:28,240
你收到了嗎？

428
01:03:28,920 --> 01:03:30,780
讓我們一起做

429
01:03:31,900 --> 01:03:32,620
我們開始吧

430
01:03:40,033 --> 01:03:40,100
2

431
01:03:44,493 --> 01:03:44,560
3

432
01:03:49,573 --> 01:03:49,640
4

433
01:03:54,273 --> 01:03:54,340
5

434
01:03:56,313 --> 01:03:56,380
6

435
01:04:03,113 --> 01:04:03,180
7

436
01:04:07,873 --> 01:04:07,940
8

437
01:04:12,623 --> 01:04:12,690
9

438
01:04:15,396 --> 01:04:15,530
10

439
01:04:17,026 --> 01:04:17,160
11

440
01:04:19,170 --> 01:04:20,270
你做到了嗎？

441
01:04:20,570 --> 01:04:23,630
有點難，但讓我再試一次。

442
01:04:24,490 --> 01:04:25,370
走吧

443
01:04:33,503 --> 01:04:33,570
2

444
01:04:35,620 --> 01:04:37,460
讓我們盡力而為吧。

445
01:04:59,943 --> 01:05:00,610
很難

446
01:05:16,833 --> 01:05:16,900
9

447
01:05:23,616 --> 01:05:23,750
10

448
01:05:29,240 --> 01:05:31,200
讓我們再做一次。

449
01:05:31,880 --> 01:05:32,580
開始了！

450
01:05:38,623 --> 01:05:38,690
2

451
01:05:44,643 --> 01:05:44,710
3

452
01:05:52,633 --> 01:05:52,700
4

453
01:05:56,863 --> 01:05:56,930
5

454
01:06:09,940 --> 01:06:11,080
我出很多汗

455
01:06:14,793 --> 01:06:14,860
6

456
01:06:15,093 --> 01:06:15,160
4

457
01:06:18,063 --> 01:06:18,130
7

458
01:06:20,723 --> 01:06:20,790
8

459
01:06:25,463 --> 01:06:25,530
9

460
01:06:26,616 --> 01:06:26,750
10

461
01:06:33,696 --> 01:06:33,830
11

462
01:06:38,670 --> 01:06:38,835
太難了！

463
01:06:48,870 --> 01:06:50,510
但是，讓我再試一次

464
01:06:52,203 --> 01:06:52,270
5

465
01:06:54,883 --> 01:06:54,950
6

466
01:07:04,973 --> 01:07:05,040
3

467
01:07:09,653 --> 01:07:09,720
4

468
01:07:12,693 --> 01:07:12,760
5

469
01:07:19,973 --> 01:07:20,040
6

470
01:07:23,503 --> 01:07:23,570
7

471
01:07:24,433 --> 01:07:24,500
8

472
01:07:25,300 --> 01:07:26,540
你在做什麼？

473
01:07:29,353 --> 01:07:30,420
你做不到。

474
01:07:31,220 --> 01:07:33,600
我不能這樣做

475
01:07:35,080 --> 01:07:37,000
我正在訓練中。

476
01:07:39,026 --> 01:07:39,560
不好！

477
01:07:54,636 --> 01:07:55,570
餵，江口…

478
01:07:56,910 --> 01:07:58,130
啊..我做不到

479
01:08:10,800 --> 01:08:12,800
別搖我

480
01:08:24,120 --> 01:08:25,520
我要咬你

481
01:08:42,500 --> 01:08:42,700
嘿嘿

482
01:08:46,753 --> 01:08:48,220
你不應該咬我

483
01:08:50,866 --> 01:08:52,000
這不是訓練

484
01:09:46,043 --> 01:09:47,510
我不能再這樣做了。

485
01:09:48,343 --> 01:09:48,810
哦，不！

486
01:09:55,066 --> 01:09:56,400
真是尷尬啊…

487
01:10:02,410 --> 01:10:02,725
我根本無法訓練...

488
01:10:43,100 --> 01:10:45,300
你打算這樣做嗎？

489
01:10:58,553 --> 01:10:59,620
感覺真好

490
01:11:07,273 --> 01:11:08,340
嘿，靠近一點

491
01:11:08,360 --> 01:11:09,500
真尷尬。

492
01:11:58,820 --> 01:12:00,680
啊，感覺真好！

493
01:12:07,793 --> 01:12:09,060
讓我訓練你...

494
01:12:37,550 --> 01:12:38,180
我不能再這樣了……！

495
01:13:14,250 --> 01:13:16,270
我不能再這麼做了

496
01:13:54,733 --> 01:13:55,800
感覺真好

497
01:14:00,740 --> 01:14:02,540
這也是你的訓練嗎？

498
01:14:39,970 --> 01:14:42,370
什麼，你一個人做的嗎

499
01:14:42,370 --> 01:14:42,470
你還好嗎？

500
01:14:46,770 --> 01:14:47,170
為什麼...

501
01:14:55,260 --> 01:14:56,560
這不是肌肉訓練。

502
01:15:19,200 --> 01:15:20,200
我很尷尬

503
01:15:26,506 --> 01:15:28,440
你也自己做嗎

504
01:15:32,900 --> 01:15:33,300
我明白了。

505
01:15:53,130 --> 01:15:55,130
會是好胸嗎？

506
01:16:31,690 --> 01:16:34,090
為何要等我倒下

507
01:16:48,040 --> 01:16:49,700
為什麼這麼僵硬？

508
01:17:12,420 --> 01:17:14,260
很癢。

509
01:17:30,146 --> 01:17:31,280
這邊也做一下

510
01:18:04,633 --> 01:18:06,700
越來越難了。

511
01:18:12,716 --> 01:18:13,850
我感覺很好...

512
01:18:20,660 --> 01:18:23,460
感覺自己的身體越來越強壯了

513
01:18:31,226 --> 01:18:32,360
啊，感覺不錯

514
01:18:32,360 --> 01:18:32,840
我的肚子變大了

515
01:18:55,056 --> 01:18:58,190
我感覺到有東西從我的眼睛流出來。

516
01:19:23,593 --> 01:19:25,060
我的腿在顫抖…

517
01:20:09,340 --> 01:20:10,940
這裡越來越熱了

518
01:20:32,776 --> 01:20:33,710
哦，冷嗎？

519
01:20:37,026 --> 01:20:37,360
好的。

520
01:20:51,600 --> 01:20:56,680
這對我的胸部來說也是一個很好的熱身

521
01:21:12,126 --> 01:21:14,660
但你的胸部變得非常硬

522
01:21:39,463 --> 01:21:40,530
你感覺怎麼樣？

523
01:22:25,786 --> 01:22:30,120
你想讓我把你的頭抬起來更像這樣還是那樣，

524
01:22:30,460 --> 01:22:31,730
像這樣

525
01:22:33,583 --> 01:22:33,850
更多

526
01:22:57,400 --> 01:22:58,600
但感覺很好。

527
01:23:07,890 --> 01:23:08,055
太難了！

528
01:23:11,690 --> 01:23:12,590
感覺好嗎？

529
01:23:23,216 --> 01:23:23,950
啊我好熱

530
01:24:07,790 --> 01:24:08,710
快點

531
01:24:22,623 --> 01:24:24,290
你現在就走嗎！ ？

532
01:24:24,510 --> 01:24:24,970
走吧

533
01:24:45,543 --> 01:24:47,810
愛醬，你有很多這樣的人。

534
01:24:52,043 --> 01:24:54,710
我想知道它們對你的胸部有好處嗎？

535
01:24:57,570 --> 01:24:58,970
你的胸部很棒！

536
01:24:59,650 --> 01:25:01,350
非常感謝你

537
01:25:45,840 --> 01:25:49,960
最讓我擔心的是我的肚子

538
01:25:51,460 --> 01:25:55,680
作用於腹部的肌肉稱為交叉卷腹

539
01:25:57,273 --> 01:26:03,540
還可以把腰線和腰線一起做，所以我們一起來練腹肌吧。

540
01:26:07,940 --> 01:26:10,440
然後我會解釋交叉弓箭步

541
01:26:11,960 --> 01:26:15,220
首先面朝上躺下

542
01:26:20,116 --> 01:26:22,050
將雙手舉過頭頂

543
01:26:23,010 --> 01:26:25,750
抬起上半身

544
01:26:31,093 --> 01:26:35,360
將左手肘與右膝結合扭轉身體。

545
01:26:37,800 --> 01:26:44,460
之後，將其扭轉到另一側並重複此操作

546
01:26:53,520 --> 01:26:57,120
你收到了嗎？虽然很难，但还是尽力吧！

547
01:26:57,120 --> 01:26:58,580
我們開始做吧。

548
01:27:05,523 --> 01:27:05,590
2

549
01:27:09,593 --> 01:27:09,660
3

550
01:27:13,333 --> 01:27:13,400
4

551
01:27:17,533 --> 01:27:17,600
5

552
01:27:21,523 --> 01:27:21,590
6

553
01:27:25,773 --> 01:27:25,840
7

554
01:27:28,933 --> 01:27:29,000
2

555
01:27:30,633 --> 01:27:30,700
3

556
01:27:30,700 --> 01:27:30,840
4

557
01:27:33,153 --> 01:27:33,220
5

558
01:27:36,753 --> 01:27:36,820
6

559
01:27:48,370 --> 01:27:51,770
我不確定這是否會是一次很好的鍛鍊。

560
01:27:53,190 --> 01:27:54,850
我們開始做吧！

561
01:27:55,970 --> 01:27:56,430
好的

562
01:28:01,336 --> 01:28:01,870
最後一張

563
01:28:09,870 --> 01:28:11,070
讓我們盡力而為吧！

564
01:28:13,783 --> 01:28:14,450
我們開始吧

565
01:28:23,763 --> 01:28:23,830
2

566
01:28:27,223 --> 01:28:27,290
3

567
01:28:30,923 --> 01:28:30,990
4

568
01:28:39,683 --> 01:28:39,750
6

569
01:28:42,403 --> 01:28:42,470
7

570
01:28:47,753 --> 01:28:47,820
8

571
01:28:51,593 --> 01:28:51,660
9

572
01:28:56,056 --> 01:28:56,190
10

573
01:28:57,356 --> 01:28:57,490
11

574
01:28:58,916 --> 01:28:59,050
12

575
01:29:02,790 --> 01:29:03,950
我出很多汗。

576
01:29:04,650 --> 01:29:05,250
很熱！

577
01:29:14,740 --> 01:29:15,920
再來一次

578
01:29:25,153 --> 01:29:25,220
2

579
01:29:29,393 --> 01:29:29,460
3

580
01:29:33,663 --> 01:29:33,730
4

581
01:29:38,983 --> 01:29:39,050
5

582
01:29:43,993 --> 01:29:44,060
6

583
01:29:47,023 --> 01:29:47,090
7

584
01:29:51,033 --> 01:29:51,100
8

585
01:29:51,793 --> 01:29:51,860
9

586
01:29:59,046 --> 01:29:59,180
10

587
01:30:03,646 --> 01:30:04,580
你做到了嗎？

588
01:30:05,940 --> 01:30:07,140
太神奇了

589
01:30:19,700 --> 01:30:22,580
但我還是擔心腰圍

590
01:30:23,600 --> 01:30:27,940
讓我給你一個更有效的側抬腿動作

591
01:30:27,940 --> 01:30:29,400
讓我們一起來做吧。

592
01:30:30,760 --> 01:30:36,200
双手抱紧身体，双腿伸展

593
01:30:40,906 --> 01:30:43,840
抬起大腿，保持一点并降低

594
01:30:45,906 --> 01:30:46,240
提高

595
01:30:47,540 --> 01:30:48,040
較低

596
01:30:49,946 --> 01:30:50,280
提高

597
01:30:51,826 --> 01:30:52,160
較低

598
01:30:52,160 --> 01:30:53,120
重複此動作

599
01:30:53,120 --> 01:30:55,380
我来做另一边

600
01:30:58,986 --> 01:30:59,720
讓我們開始吧

601
01:31:09,083 --> 01:31:09,150
2

602
01:31:15,083 --> 01:31:15,150
3

603
01:31:21,113 --> 01:31:21,180
4

604
01:31:26,833 --> 01:31:26,900
5

605
01:31:32,343 --> 01:31:32,410
6

606
01:31:37,493 --> 01:31:37,560
7

607
01:31:38,660 --> 01:31:39,360
難嗎？

608
01:31:39,360 --> 01:31:40,380
讓我們盡力而為吧。

609
01:31:53,450 --> 01:31:57,130
你一定很累了，但我們還有另一邊要去！

610
01:32:01,140 --> 01:32:02,340
现在抬起你的右腿

611
01:32:15,753 --> 01:32:15,820
3

612
01:32:20,993 --> 01:32:21,060
4

613
01:32:23,393 --> 01:32:23,460
5

614
01:32:30,993 --> 01:32:31,060
6

615
01:32:33,373 --> 01:32:33,440
7

616
01:32:40,693 --> 01:32:40,760
8

617
01:32:45,653 --> 01:32:45,720
9

618
01:32:48,926 --> 01:32:49,060
10

619
01:32:53,250 --> 01:32:55,090
我累了。

620
01:32:57,080 --> 01:32:58,740
但我還有一次機會。

621
01:33:04,256 --> 01:33:05,190
你準備好了嗎？

622
01:33:06,050 --> 01:33:06,710
我們走吧！

623
01:33:29,733 --> 01:33:29,800
5

624
01:33:31,953 --> 01:33:32,020
6

625
01:33:34,053 --> 01:33:34,120
7

626
01:33:37,993 --> 01:33:38,060
8

627
01:33:42,913 --> 01:33:42,980
9

628
01:33:47,096 --> 01:33:47,230
10

629
01:33:49,436 --> 01:33:49,570
11

630
01:33:51,826 --> 01:33:51,960
12

631
01:33:56,596 --> 01:33:56,730
13

632
01:33:56,730 --> 01:33:56,750
14

633
01:34:02,276 --> 01:34:02,410
15

634
01:34:02,410 --> 01:34:04,870
讓我們一起盡力。

635
01:34:12,250 --> 01:34:14,330
好吧，讓我開始...

636
01:34:21,273 --> 01:34:21,340
2

637
01:34:25,273 --> 01:34:25,340
3

638
01:34:31,313 --> 01:34:31,380
4

639
01:34:42,903 --> 01:34:42,970
6

640
01:34:46,773 --> 01:34:46,840
7

641
01:34:51,633 --> 01:34:51,700
8

642
01:34:56,753 --> 01:34:56,820
9

643
01:34:58,546 --> 01:34:58,680
10

644
01:35:04,836 --> 01:35:04,970
11

645
01:35:10,846 --> 01:35:10,980
12

646
01:35:13,726 --> 01:35:13,860
13

647
01:35:13,860 --> 01:35:13,880
14

648
01:35:18,966 --> 01:35:19,100
15

649
01:35:19,960 --> 01:35:21,760
嘿，你做对了吗？

650
01:35:28,253 --> 01:35:28,320
2

651
01:35:30,293 --> 01:35:30,360
3

652
01:35:34,553 --> 01:35:34,620
4

653
01:35:37,793 --> 01:35:37,860
5

654
01:35:40,353 --> 01:35:40,420
6

655
01:35:43,933 --> 01:35:44,000
7

656
01:35:44,713 --> 01:35:44,780
8

657
01:35:44,780 --> 01:35:46,620
以后你看我在哪里

658
01:35:48,150 --> 01:35:49,350
你没有在寻找

659
01:35:49,350 --> 01:35:51,850
我有點尷尬

660
01:35:51,850 --> 01:35:52,870
別看

661
01:36:01,700 --> 01:36:03,780
嘿，你在做什麼？

662
01:36:05,500 --> 01:36:07,600
別打擾我。

663
01:36:14,660 --> 01:36:18,840
為什麼要這樣對我們惡作劇？

664
01:36:18,840 --> 01:36:21,520
我必須在這種情況下停止嗎？

665
01:36:25,446 --> 01:36:26,580
你太卑鄙了...

666
01:36:38,580 --> 01:36:40,600
我無法繼續

667
01:36:40,600 --> 01:36:41,120
我起不來。

668
01:36:48,840 --> 01:36:49,040
不！

669
01:37:18,180 --> 01:37:20,180
它變得越來越大

670
01:37:26,600 --> 01:37:27,620
我會再做一次。

671
01:37:38,746 --> 01:37:39,480
我的天啊！

672
01:37:51,296 --> 01:37:52,030
很痛...

673
01:38:03,700 --> 01:38:04,880
這邊也有

674
01:38:07,226 --> 01:38:07,360
否

675
01:38:33,683 --> 01:38:35,150
我不能再這樣做了。

676
01:38:45,370 --> 01:38:46,510
就這樣？

677
01:38:55,180 --> 01:38:57,210
這太瘋狂了...

678
01:39:04,043 --> 01:39:04,310
媽媽！

679
01:39:06,940 --> 01:39:08,940
請讓我走吧。

680
01:39:39,000 --> 01:39:40,380
別跟我玩。

681
01:39:58,550 --> 01:39:59,150
不，不…

682
01:40:12,750 --> 01:40:14,370
我無法阻止它。

683
01:40:27,610 --> 01:40:30,290
拜託，讓我死吧…

684
01:41:15,513 --> 01:41:15,780
媽媽！

685
01:41:32,640 --> 01:41:33,040
媽媽...

686
01:41:41,260 --> 01:41:44,280
我不能再這樣做了。

687
01:41:45,680 --> 01:41:45,920
尤美，請停下來！

688
01:41:55,683 --> 01:41:56,150
由美...

689
01:41:59,893 --> 01:42:00,160
為什麼？

690
01:42:07,363 --> 01:42:08,830
我這是怎麼了？ ！

691
01:42:51,230 --> 01:42:51,990
我不能再這樣做了。

692
01:42:51,990 --> 01:42:52,790
你在幹什麼？

693
01:42:53,530 --> 01:42:55,590
你想用手在我的頭上打個洞嗎？

694
01:42:55,590 --> 01:42:58,480
這一點都不好！

695
01:43:09,030 --> 01:43:11,590
為什麼要這麼做？

696
01:43:21,420 --> 01:43:23,340
別這麼近距離地看著我。

697
01:43:46,556 --> 01:43:48,290
我被針扎了！

698
01:44:02,860 --> 01:44:05,000
有點尷尬。

699
01:44:51,200 --> 01:44:51,400
不！

700
01:44:55,760 --> 01:44:56,700
好痛。

701
01:45:02,113 --> 01:45:03,380
太痛了...

702
01:45:25,140 --> 01:45:25,960
它是什麼？

703
01:46:10,270 --> 01:46:12,230
我不能再這樣做了。

704
01:46:12,963 --> 01:46:13,430
不，不！

705
01:46:17,443 --> 01:46:18,710
太痛了...

706
01:46:46,220 --> 01:46:47,820
我不能再這樣了...

707
01:46:55,450 --> 01:46:57,430
太痛了。

708
01:47:31,436 --> 01:47:31,770
不...

709
01:47:34,190 --> 01:47:34,590
媽媽！

710
01:47:37,730 --> 01:47:38,130
媽媽...

711
01:47:42,710 --> 01:47:43,310
哞哞！ ！

712
01:47:50,870 --> 01:47:51,990
我好冷啊

713
01:48:16,400 --> 01:48:18,200
我做不到。

714
01:48:37,316 --> 01:48:38,850
我不能再這樣做了

715
01:48:39,470 --> 01:48:40,890
為什麼這麼做？

716
01:48:45,260 --> 01:48:46,320
停下來！

717
01:48:49,853 --> 01:48:50,520
停下來...

718
01:50:05,820 --> 01:50:06,150
我再也受不了了

719
01:50:08,120 --> 01:50:09,790
現在回去已經太晚了…

720
01:51:03,870 --> 01:51:04,770
都是我的錯...

721
01:51:13,070 --> 01:51:13,410
都是你的錯！

722
01:51:36,746 --> 01:51:39,080
你說得對，都是你的錯

723
01:52:18,233 --> 01:52:19,700
上學很難...

724
01:52:24,713 --> 01:52:25,980
別難過好嗎？

725
01:52:36,520 --> 01:52:39,200
我太尷尬了，讓我想吐。

726
01:53:16,870 --> 01:53:18,070
我無法呼吸...

727
01:53:35,800 --> 01:53:38,460
我不想再見到你了。

728
01:55:09,073 --> 01:55:09,340
為什麼？

729
01:55:19,820 --> 01:55:21,620
為什麼要這樣對我？

730
01:55:26,420 --> 01:55:28,320
對不起，葵。

731
01:55:41,206 --> 01:55:41,740
幫我！

732
01:55:43,513 --> 01:55:44,180
幫我...

733
01:56:33,110 --> 01:56:33,510
媽媽...

734
01:56:38,700 --> 01:56:40,100
發生什麼事了？

735
01:57:30,040 --> 01:57:30,580
嗚嗚嗚

736
01:57:30,580 --> 01:57:30,600
呃

737
01:57:58,050 --> 01:58:00,610
我呼吸太多

738
01:58:02,030 --> 01:58:02,230
但是

739
01:58:08,653 --> 01:58:10,120
這次，很好

740
01:58:39,696 --> 01:58:42,630
最後是最重要的臀部運動。

741
01:58:44,016 --> 01:58:44,550
提臀

742
01:58:44,550 --> 01:58:47,550
這是一個只訓練臀部的動作

743
01:58:49,456 --> 01:58:49,790
手錶

744
01:58:53,200 --> 01:58:56,000
首先，用力張開雙腿

745
01:58:56,780 --> 01:59:00,360
雙手伸直靠近身體

746
01:59:00,360 --> 01:59:01,860
此時

747
01:59:01,860 --> 01:59:04,940
將手掌放在地板上。

748
01:59:10,553 --> 01:59:12,620
抬起你的臀部並停在這裡

749
01:59:13,830 --> 01:59:15,820
然後慢慢下來

750
01:59:29,650 --> 01:59:31,250
舉起，舉起，再下來

751
01:59:32,180 --> 01:59:33,290
是這樣的

752
01:59:36,863 --> 01:59:38,130
讓我們一起做吧

753
01:59:38,130 --> 01:59:38,770
呼氣。

754
02:00:41,383 --> 02:00:42,050
就是這樣！

755
02:00:55,026 --> 02:00:56,160
保持姿勢

756
02:01:01,173 --> 02:01:01,240
5

757
02:01:06,790 --> 02:01:08,980
讓我們這樣做吧。

758
02:01:09,560 --> 02:01:10,640
再來一次

759
02:01:23,693 --> 02:01:23,760
2

760
02:01:26,573 --> 02:01:26,640
3

761
02:01:33,500 --> 02:01:35,280
我感覺我的屁股越來越緊

762
02:01:39,433 --> 02:01:39,500
4

763
02:01:39,500 --> 02:01:39,560
5

764
02:01:57,733 --> 02:01:57,800
4

765
02:01:58,373 --> 02:01:58,440
3

766
02:01:58,440 --> 02:01:58,840
保留它

767
02:02:05,833 --> 02:02:05,900
7

768
02:02:15,373 --> 02:02:15,440
8

769
02:02:18,090 --> 02:02:19,630
我累了

770
02:02:23,253 --> 02:02:23,320
9

771
02:02:30,476 --> 02:02:30,610
10

772
02:02:40,356 --> 02:02:43,290
我的屁股很痛，但我覺得它起作用了。

773
02:02:45,020 --> 02:02:47,270
讓我再努力一點

774
02:02:48,593 --> 02:02:49,260
我們開始吧

775
02:03:00,033 --> 02:03:00,100
2

776
02:03:06,743 --> 02:03:06,810
3

777
02:03:16,063 --> 02:03:16,130
4

778
02:03:18,283 --> 02:03:18,350
5

779
02:03:33,003 --> 02:03:33,070
6

780
02:03:40,473 --> 02:03:40,540
7

781
02:03:49,743 --> 02:03:49,810
8

782
02:03:56,783 --> 02:03:56,850
9

783
02:04:05,206 --> 02:04:05,340
10

784
02:04:14,066 --> 02:04:16,400
這很難，但還沒結束。

785
02:04:19,460 --> 02:04:21,520
接下來是後踢

786
02:04:21,520 --> 02:04:27,240
雙臂張開至與肩同寬，水平站立

787
02:04:28,320 --> 02:04:31,460
每次抬起一條腿

788
02:04:34,380 --> 02:04:36,000
抬起你的腿並將其放回地板上。

789
02:04:45,320 --> 02:04:47,320
抬起腿，再抬起

790
02:04:50,880 --> 02:04:52,390
當你完成這個練習後

791
02:04:52,390 --> 02:04:53,590
抬起另一條腿

792
02:04:59,506 --> 02:04:59,840
提高

793
02:05:01,000 --> 02:05:02,060
帶回來

794
02:05:04,556 --> 02:05:04,890
提高

795
02:05:06,603 --> 02:05:07,270
帶回來

796
02:05:07,270 --> 02:05:11,070
每邊重複此動作 10 次。

797
02:05:12,730 --> 02:05:13,165
讓我們從右腳開始

798
02:05:26,173 --> 02:05:26,440
1, 2

799
02:05:33,193 --> 02:05:33,260
3

800
02:05:40,193 --> 02:05:40,260
4

801
02:05:48,093 --> 02:05:48,160
5

802
02:05:50,990 --> 02:05:52,770
盡可能抬起你的腿

803
02:05:55,130 --> 02:05:55,170
5

804
02:05:57,043 --> 02:05:57,110
6

805
02:06:03,173 --> 02:06:03,240
7

806
02:06:11,373 --> 02:06:11,440
8

807
02:06:18,063 --> 02:06:18,130
9

808
02:06:19,316 --> 02:06:19,450
10

809
02:06:28,486 --> 02:06:28,620
11

810
02:06:31,776 --> 02:06:31,910
12

811
02:06:31,910 --> 02:06:33,250
現在，左腿。

812
02:06:34,310 --> 02:06:34,810
我們走吧！

813
02:06:41,913 --> 02:06:41,980
2

814
02:06:53,223 --> 02:06:53,290
3

815
02:06:55,503 --> 02:06:55,570
4

816
02:07:02,293 --> 02:07:02,360
2

817
02:07:08,343 --> 02:07:08,410
5

818
02:07:10,303 --> 02:07:10,370
6

819
02:07:10,370 --> 02:07:12,050
這很難，不是嗎？

820
02:07:16,353 --> 02:07:16,420
9

821
02:07:22,316 --> 02:07:22,450
10

822
02:07:30,406 --> 02:07:30,540
11

823
02:07:37,846 --> 02:07:37,980
12

824
02:07:46,086 --> 02:07:46,220
13

825
02:07:46,786 --> 02:07:46,920
16

826
02:07:52,776 --> 02:07:55,310
我累了，但我們換另一邊吧。

827
02:07:56,910 --> 02:08:00,190
讓我再從右腿開始

828
02:08:25,353 --> 02:08:25,620
等等

829
02:08:42,333 --> 02:08:42,400
9

830
02:08:50,076 --> 02:08:50,210
10

831
02:08:56,786 --> 02:08:56,920
11

832
02:09:11,896 --> 02:09:12,030
12

833
02:09:20,646 --> 02:09:20,780
13

834
02:09:23,306 --> 02:09:23,440
14

835
02:09:26,846 --> 02:09:26,980
15

836
02:09:27,326 --> 02:09:27,460
16

837
02:09:27,460 --> 02:09:27,480
17

838
02:09:27,480 --> 02:09:27,915
讓我們從左側開始。

839
02:10:33,136 --> 02:10:33,270
10

840
02:10:44,710 --> 02:10:45,410
偉大的！

841
02:10:46,450 --> 02:10:49,150
我們再做一次右腿

842
02:10:51,150 --> 02:10:51,990
我們開始吧

843
02:11:01,433 --> 02:11:01,500
2

844
02:11:04,563 --> 02:11:04,630
3

845
02:11:13,293 --> 02:11:13,360
4

846
02:11:20,693 --> 02:11:20,760
5

847
02:11:22,953 --> 02:11:23,020
6

848
02:11:23,773 --> 02:11:23,840
5

849
02:11:31,223 --> 02:11:31,290
6

850
02:11:37,173 --> 02:11:37,240
7

851
02:11:45,773 --> 02:11:45,840
8

852
02:11:47,673 --> 02:11:47,740
9

853
02:11:59,086 --> 02:11:59,220
10

854
02:12:03,780 --> 02:12:03,975
太痛苦了

855
02:12:07,600 --> 02:12:09,480
我還得再做一件事

856
02:12:10,993 --> 02:12:11,660
讓我試試

857
02:12:12,480 --> 02:12:13,320
我們開始吧

858
02:12:24,083 --> 02:12:24,150
2

859
02:12:25,933 --> 02:12:26,000
3

860
02:12:36,143 --> 02:12:36,210
4

861
02:12:42,523 --> 02:12:42,590
5

862
02:12:50,573 --> 02:12:50,640
6

863
02:12:56,393 --> 02:12:56,460
7

864
02:13:02,653 --> 02:13:02,720
8

865
02:13:07,023 --> 02:13:07,090
9

866
02:13:08,436 --> 02:13:08,570
10

867
02:13:11,843 --> 02:13:11,910
9

868
02:13:16,416 --> 02:13:16,550
10

869
02:13:19,260 --> 02:13:21,840
好的，另一邊

870
02:13:29,233 --> 02:13:29,300
2

871
02:13:29,913 --> 02:13:29,980
3

872
02:13:32,353 --> 02:13:32,420
4

873
02:13:33,380 --> 02:13:35,340
我正在打東西

874
02:13:35,340 --> 02:13:35,565
摸起來很硬

875
02:13:44,480 --> 02:13:44,960
很癢。

876
02:13:54,140 --> 02:13:56,960
你感覺又好起來了，不是嗎？

877
02:14:27,190 --> 02:14:28,010
我要哭了。

878
02:15:00,210 --> 02:15:02,130
可能就是這個，對吧？

879
02:15:53,220 --> 02:15:53,660
很熱。

880
02:16:00,360 --> 02:16:01,820
多觸碰我

881
02:16:20,900 --> 02:16:25,020
我流汗了，所以很難

882
02:17:05,880 --> 02:17:07,560
別放開我的手！

883
02:17:21,683 --> 02:17:22,950
你在幹什麼？

884
02:17:24,610 --> 02:17:26,070
別睜開眼睛

885
02:17:48,450 --> 02:17:50,170
嘿，你在看哪裡？

886
02:19:03,600 --> 02:19:04,800
別看那麼多

887
02:19:53,803 --> 02:19:54,670
感覺不錯

888
02:20:34,480 --> 02:20:37,200
我無法停止哭泣。

889
02:20:40,840 --> 02:20:41,080
太痛苦了...

890
02:20:42,260 --> 02:20:42,340
哦，不！

891
02:21:47,070 --> 02:21:48,470
我的病越來越嚴重

892
02:22:28,170 --> 02:22:29,650
這讓我感覺更糟

893
02:22:29,650 --> 02:22:32,130
我的乳頭突出了。

894
02:23:07,946 --> 02:23:08,880
感覺很好！

895
02:23:30,550 --> 02:23:32,150
我可以把褲子脫掉嗎？

896
02:23:45,730 --> 02:23:46,090
他們現在真的很僵硬...

897
02:24:02,120 --> 02:24:05,660
我會把你的褲子脫下來，因為看起來很痛苦。

898
02:24:19,620 --> 02:24:22,440
哇，你越來越難了

899
02:25:19,210 --> 02:25:21,530
比上一張還大了

900
02:25:23,290 --> 02:25:24,650
我要把它全部吃掉！

901
02:25:31,880 --> 02:25:33,480
我要把它全部吃掉。

902
02:26:17,426 --> 02:26:19,560
你吃很多，不是嗎？

903
02:26:30,010 --> 02:26:31,660
哦，你真強。

904
02:26:46,500 --> 02:26:48,830
你對我打擊真的很大...

905
02:27:01,420 --> 02:27:02,810
我的屁股好熱！

906
02:27:22,713 --> 02:27:23,580
我現在很高興

907
02:28:08,203 --> 02:28:11,470
感覺很好，但我想要更舒服。

908
02:28:13,570 --> 02:28:15,030
你聽得到我嗎？

909
02:28:22,996 --> 02:28:23,130
否

910
02:28:46,050 --> 02:28:49,590
我全身都不舒服

911
02:30:56,703 --> 02:30:57,970
我簡直不敢相信。

912
02:30:58,610 --> 02:30:59,730
很痛...

913
02:30:59,730 --> 02:31:00,510
真的，真的很痛！

914
02:31:08,436 --> 02:31:09,770
感覺真好……！

915
02:31:14,610 --> 02:31:16,310
我簡直不敢相信。

916
02:31:16,410 --> 02:31:16,770
呼吸好困難啊...

917
02:31:34,316 --> 02:31:35,050
感覺很好！

918
02:32:10,460 --> 02:32:12,680
我不是故意這樣做的...

919
02:32:19,520 --> 02:32:19,685
對不起！

920
02:32:41,300 --> 02:32:43,800
沒事，就是痛！

921
02:32:45,560 --> 02:32:45,860
很痛...

922
02:33:25,663 --> 02:33:26,930
我非常愛你。

923
02:33:54,123 --> 02:33:55,390
我們可以一起去嗎？

924
02:35:09,386 --> 02:35:11,720
這是一次很好的鍛煉，不是嗎？

925
02:35:11,720 --> 02:35:12,260
你感覺好嗎

926
02:35:14,080 --> 02:35:14,480
真的

927
02:35:16,960 --> 02:35:19,500
我們再一起運動吧。

928
02:35:19,500 --> 02:35:20,100
 [使用whisperjav 0.7創建]