1
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字幕由 Transub Pro 生成 [ www.transub.cc ]

2
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请多关照

3
00:03:39,078 --> 00:03:41,538
今天也请多多关照。

4
00:03:53,128 --> 00:03:56,844
那么，今天的瑜伽运动开始喽。

5
00:03:57,039 --> 00:03:57,778
请多关照。

6
00:03:58,428 --> 00:03:59,988
好的，失礼了。

7
00:04:00,618 --> 00:04:03,538
开始前先喝一口水。

8
00:04:08,728 --> 00:04:10,383
会出很多汗

9
00:04:10,531 --> 00:04:13,779
所以要记得勤补水分

10
00:04:22,522 --> 00:04:25,258
首先从拉伸开始吧。

11
00:04:25,298 --> 00:04:26,310
基本姿势是？

12
00:04:27,374 --> 00:04:28,454
脚底与脚底相对。

13
00:04:29,254 --> 00:04:31,024
脚底与脚底相对

14
00:04:32,948 --> 00:04:33,908
舒展地打开。

15
00:04:34,374 --> 00:04:36,444
舒舒服服地张开

16
00:04:37,654 --> 00:04:39,007
用双手抱住脚趾。

17
00:04:39,047 --> 00:04:41,984
用双手抱住脚趾

18
00:04:42,910 --> 00:04:43,690
左右摇晃，让身体感到舒适。

19
00:04:43,990 --> 00:04:46,064
随着身体舒适地摇晃

20
00:04:53,022 --> 00:04:55,152
髋关节，正在一点点地张开…

21
00:04:56,692 --> 00:04:59,392
我想髋关节已经张开了

22
00:05:03,244 --> 00:05:06,583
这次请把双手放在膝盖上…

23
00:05:06,623 --> 00:05:09,504
这次把双手放在膝盖上…

24
00:05:10,290 --> 00:05:10,740
按压下去吧。

25
00:05:10,780 --> 00:05:12,690
慢慢向外推吧

26
00:05:14,982 --> 00:05:17,052
在不痛的范围内，没关系的。

27
00:05:18,372 --> 00:05:19,872
将体重从上方

28
00:05:19,892 --> 00:05:20,552
压上去。

29
00:05:24,406 --> 00:05:27,855
将体重压在膝盖上，就这样…

30
00:05:27,875 --> 00:05:30,152
上半身向前倾倒。

31
00:05:34,472 --> 00:05:36,692
感受着髋关节的拉伸…

32
00:05:37,892 --> 00:05:40,472
缓缓向前倒下

33
00:05:43,888 --> 00:05:45,838
再向深处多压入一个阶段。

34
00:05:47,004 --> 00:05:48,565
直到身体贴向地板为止

35
00:05:53,656 --> 00:05:54,796
不断将其击倒

36
00:06:00,200 --> 00:06:03,350
想象着头顶向脚尖靠近的画面

37
00:06:04,676 --> 00:06:06,716
身体不断蜷缩起来

38
00:06:09,176 --> 00:06:10,826
呼吸不间断地

39
00:06:13,144 --> 00:06:15,094
折叠起身体

40
00:06:21,744 --> 00:06:23,494
就这样慢慢

41
00:06:23,514 --> 00:06:26,304
挺起上半身

42
00:06:26,324 --> 00:06:27,074
就这样。

43
00:06:29,662 --> 00:06:31,222
仿佛将腰骨与脊椎一块块堆叠起来。

44
00:06:31,312 --> 00:06:33,082
一块块堆叠起来。

45
00:06:33,400 --> 00:06:33,890
缓缓地。

46
00:06:33,910 --> 00:06:36,070
缓缓向前倒下……

47
00:06:40,118 --> 00:06:42,518
水。

48
00:06:43,388 --> 00:06:44,128
透明的，直接喝也没关系。

49
00:07:04,270 --> 00:07:05,260
就这样。

50
00:07:05,500 --> 00:07:06,970
转转脖子吧

51
00:07:13,128 --> 00:07:14,958
慢慢地

52
00:07:18,456 --> 00:07:20,046
放松脖子的肌肉…

53
00:07:20,856 --> 00:07:22,356
像这样…

54
00:07:27,766 --> 00:07:29,356
缓缓地

55
00:07:29,566 --> 00:07:31,276
放松下来吧

56
00:07:37,738 --> 00:07:39,236
缓缓地……

57
00:07:39,496 --> 00:07:41,776
把脖子转回原来的位置…

58
00:07:45,090 --> 00:07:47,220
恢复基本姿势…

59
00:07:55,212 --> 00:07:59,116
这样伸展就结束了。

60
00:08:00,556 --> 00:08:01,476
正式的训练

61
00:08:01,506 --> 00:08:03,126
从周六开始吧。

62
00:08:06,776 --> 00:08:08,828
靠窗的那只脚

63
00:08:08,868 --> 00:08:10,196
脚后跟

64
00:08:10,286 --> 00:08:11,286
靠近股关节。

65
00:08:11,806 --> 00:08:12,886
请并拢。

66
00:08:13,126 --> 00:08:14,386
另一只脚

67
00:08:15,208 --> 00:08:17,518
向外侧…

68
00:08:17,848 --> 00:08:19,292
大幅度伸展开来吧

69
00:08:20,684 --> 00:08:22,214
保持这个状态…站起身

70
00:08:23,354 --> 00:08:30,146
站起身，让手掌与手掌相对

71
00:08:30,758 --> 00:08:31,598
施术者

72
00:08:32,178 --> 00:08:33,318
将手掌

73
00:08:34,694 --> 00:08:35,804
让我们试着配合着走吧

74
00:08:38,978 --> 00:08:40,928
就这样，保持10秒。

75
00:08:55,996 --> 00:08:58,618
10是

76
00:08:58,738 --> 00:09:00,240
把手放下吧。

77
00:09:05,372 --> 00:09:06,362
就这样，保持住状态。

78
00:09:07,112 --> 00:09:08,420
保持住状态。

79
00:09:08,692 --> 00:09:10,012
面向窗边。

80
00:09:11,424 --> 00:09:12,804
把刚才折叠着的那只脚

81
00:09:18,168 --> 00:09:19,618
站起身来。

82
00:09:21,684 --> 00:09:23,544
就这样尽可能保持住状态…

83
00:09:24,608 --> 00:09:25,808
逐渐调整好姿势。

84
00:09:32,634 --> 00:09:34,314
头顶的感觉？

85
00:09:35,574 --> 00:09:40,824
想象着身体被拉向天花板，全身舒展开来。

86
00:09:47,748 --> 00:09:49,068
急促的呼吸不停止…

87
00:09:50,760 --> 00:09:51,975
从头顶开始

88
00:09:52,015 --> 00:09:54,000
一直延伸到脚尖，直到那尽头。

89
00:09:57,354 --> 00:09:58,858
把肌肉拉伸开来吧。

90
00:10:05,267 --> 00:10:07,862
保持上身直起

91
00:10:12,032 --> 00:10:15,062
请面向前方

92
00:10:15,182 --> 00:10:16,144
不要扭转过头。

93
00:10:19,080 --> 00:10:20,880
张开双手。

94
00:10:25,416 --> 00:10:27,456
手臂与地板平行。

95
00:10:28,472 --> 00:10:29,792
注意不要垂下来。

96
00:10:31,654 --> 00:10:32,944
保持笔直前进

97
00:10:36,646 --> 00:10:38,296
注意不要蜷缩。

98
00:10:39,226 --> 00:10:41,536
想象着被向上拉的感觉。

99
00:10:47,624 --> 00:10:48,944
保持那个姿势。

100
00:10:54,940 --> 00:10:59,204
上半身慢慢向头部的方向。

101
00:10:59,684 --> 00:11:00,462
收回。

102
00:11:01,894 --> 00:11:04,144
双脚并拢，慢慢站起来。

103
00:11:13,140 --> 00:11:13,898
左脚在前。

104
00:11:13,938 --> 00:11:15,540
右脚在后，双臂…

105
00:11:16,260 --> 00:11:17,070
双臂…

106
00:11:18,200 --> 00:11:19,280
在绳子上方。

107
00:11:24,658 --> 00:11:26,968
就这样想象着被向上拉扯的感觉…

108
00:11:28,430 --> 00:11:29,780
身体慢慢伸展开来。

109
00:11:36,440 --> 00:11:37,610
再用力一点…

110
00:11:39,260 --> 00:11:43,352
想象着被天空拉拽着，动动手臂吧。

111
00:11:50,883 --> 00:11:53,800
现在正伸着的右手。

112
00:11:55,788 --> 00:11:58,677
把它放下来，抓住向后伸着的右脚脚踝。

113
00:12:00,878 --> 00:12:02,725
请仅靠左脚站立

114
00:12:02,765 --> 00:12:03,880
现在开始

115
00:12:09,822 --> 00:12:10,392
右手抓住右脚踝，左脚

116
00:12:11,652 --> 00:12:16,452
像扎根大地的树木一般

117
00:12:16,960 --> 00:12:19,630
稳稳地架好

118
00:12:20,110 --> 00:12:21,780
右脚也请尽量

119
00:12:22,620 --> 00:12:24,480
保持在深踩的位置

120
00:12:24,744 --> 00:12:26,334
在深处保持笔直

121
00:12:30,646 --> 00:12:33,136
如果觉得难的话

122
00:12:34,126 --> 00:12:35,296
右脚可以先着地

123
00:12:39,544 --> 00:12:40,169
学姐

124
00:12:40,209 --> 00:12:43,504
脚往后伸直吧。

125
00:12:43,774 --> 00:12:44,464
把右脚往后拉

126
00:12:46,582 --> 00:12:49,942
拉伸右脚后跟的肌肉

127
00:12:50,750 --> 00:12:51,830
左手，抓着…

128
00:12:52,040 --> 00:12:52,818
像树枝一样

129
00:12:54,616 --> 00:12:56,626
向上有力地伸展。

130
00:12:59,118 --> 00:13:02,742
那么。

131
00:13:02,762 --> 00:13:04,404
请各位把脚放下来。

132
00:13:06,230 --> 00:13:07,505
就这样。

133
00:13:07,545 --> 00:13:09,290
左膝承受重量…

134
00:13:10,580 --> 00:13:11,140
也就是，把体重…

135
00:13:12,614 --> 00:13:17,230
保持这个状态，就这样，固定住…

136
00:13:23,696 --> 00:13:26,336
左手朝着天花板。

137
00:13:27,490 --> 00:13:29,110
右手向后倒去。

138
00:13:29,350 --> 00:13:30,280
就这样~~

139
00:13:32,910 --> 00:13:34,860
身体，向后仰去吧。

140
00:13:37,818 --> 00:13:40,368
就这样弯曲膝盖，将重心…

141
00:13:42,092 --> 00:13:44,162
压在感芯的下方。

142
00:13:52,358 --> 00:13:54,278
那么~~

143
00:13:54,578 --> 00:13:55,744
将状态向正面扭转吧。

144
00:13:59,268 --> 00:13:59,868
手臂~~

145
00:13:59,908 --> 00:14:01,518
保持锯齿状，向后滑动。

146
00:14:05,682 --> 00:14:07,032
注意不要让手臂垂下来。

147
00:14:07,574 --> 00:14:08,714
保持手臂笔直。

148
00:14:10,274 --> 00:14:12,224
与地板保持水平。

149
00:14:19,492 --> 00:14:21,442
手掌的方向，以自己觉得…

150
00:14:23,126 --> 00:14:24,716
比较容易保持平衡的方向为准。

151
00:14:30,138 --> 00:14:31,694
就这样保持10秒。

152
00:14:41,986 --> 00:14:42,496
八…九…

153
00:14:46,720 --> 00:14:47,200
慢慢放下来吧

154
00:14:47,560 --> 00:14:49,120
再来一次

155
00:14:49,756 --> 00:14:50,266
这次把脚反过来…

156
00:14:50,386 --> 00:14:51,826
手臂，水平地，向上抬起

157
00:14:55,760 --> 00:14:58,160
手臂，水平地，抬了起来

158
00:14:58,250 --> 00:14:59,600
我这就去开门。

159
00:15:05,426 --> 00:15:07,388
是呢。

160
00:15:08,818 --> 00:15:09,958
啊，挺好的。

161
00:15:10,048 --> 00:15:11,548
就先这样保留吧。

162
00:15:13,798 --> 00:15:14,885
脚尖稍微抬一下。

163
00:15:14,925 --> 00:15:15,999
是呢。

164
00:15:16,039 --> 00:15:17,968
可以张开，请便。

165
00:15:17,988 --> 00:15:21,108
再试着把指尖伸长一点吧？

166
00:15:22,608 --> 00:15:22,968
腰部也…

167
00:15:23,078 --> 00:15:26,888
稍微沉下去，嗯…张不开…

168
00:15:32,378 --> 00:15:33,267
啊，挺好的。

169
00:15:33,668 --> 00:15:34,224
就这样…

170
00:15:34,508 --> 00:15:36,818
重心再往左移一点…

171
00:15:37,108 --> 00:15:37,738
压上去…

172
00:15:40,018 --> 00:15:42,268
看起来不错呢，好的。

173
00:15:42,508 --> 00:15:43,468
我想应该没问题。

174
00:15:45,756 --> 00:15:47,455
请大家先暂时恢复一下姿势

175
00:15:47,495 --> 00:15:50,010
我们来补充一下水分吧。

176
00:16:04,878 --> 00:16:06,918
我想大家现在应该都出了一身汗

177
00:16:20,420 --> 00:16:22,340
这样可以吗？

178
00:16:22,670 --> 00:16:24,746
那么接下来为了公平起见，我们来做做瑜伽

179
00:16:24,786 --> 00:16:25,280
我想大家应该都会很乐意~~

180
00:16:25,300 --> 00:16:27,850
我觉得。

181
00:16:28,210 --> 00:16:30,099
请两人一组，制作护理方案。

182
00:16:30,300 --> 00:16:30,788
是什么啊。

183
00:16:30,808 --> 00:16:31,740
那么这边，是护理。

184
00:16:32,460 --> 00:16:33,180
那么这边就…

185
00:16:35,300 --> 00:16:35,856
等一下

186
00:16:36,050 --> 00:16:37,671
请安排两人房…

187
00:16:41,496 --> 00:16:42,006
辛苦了。

188
00:16:42,156 --> 00:16:43,116
没事吧？

189
00:16:43,800 --> 00:16:45,133
是…那个，好厉害…

190
00:16:51,235 --> 00:16:52,365
照明，关掉…

191
00:16:52,405 --> 00:16:53,720
各位，请看正面。

192
00:16:53,740 --> 00:16:54,970
请面向这边。

193
00:16:56,108 --> 00:16:58,630
现在…

194
00:16:58,810 --> 00:17:00,100
坐在窗边的那位。

195
00:17:00,460 --> 00:17:02,320
木头构图，左脚…

196
00:17:02,340 --> 00:17:03,480
腿伸直。

197
00:17:03,840 --> 00:17:05,316
右脚后跟

198
00:17:05,356 --> 00:17:08,504
抵住左膝内侧。

199
00:17:09,860 --> 00:17:14,018
如果想更高一点，脚尖可以抬得更高。

200
00:17:15,748 --> 00:17:16,606
接下来的那位

201
00:17:16,626 --> 00:17:18,088
请帮她支撑一下。

202
00:17:19,560 --> 00:17:22,650
就这样，把腿…

203
00:17:24,500 --> 00:17:26,360
扶着我，感觉怎么样？

204
00:17:29,074 --> 00:17:31,504
就这样手臂保持水平…

205
00:17:31,854 --> 00:17:33,024
我会一直等下去的…

206
00:17:37,692 --> 00:17:39,012
等稳定下来…

207
00:17:40,514 --> 00:17:42,974
就一口气向上拉伸到上方…

208
00:17:45,688 --> 00:17:50,178
就这样想象着被向上拉扯的感觉…可以吗？

209
00:17:50,508 --> 00:17:52,638
把身体想象成是一条怪物。

210
00:17:54,338 --> 00:17:56,078
向上…

211
00:17:57,188 --> 00:17:58,410
想象着被向上拉拽的感觉。

212
00:18:01,018 --> 00:18:02,129
就这样保持住。

213
00:18:02,548 --> 00:18:04,498
请从房间那边支撑住她。

214
00:18:15,356 --> 00:18:18,776
请好好支撑住她…

215
00:18:19,846 --> 00:18:23,576
可以了，再往上一点就交给我吧。

216
00:18:23,596 --> 00:18:25,402
然后，请支撑住她…

217
00:18:28,070 --> 00:18:28,760
很稳定。

218
00:18:29,600 --> 00:18:30,740
哎呀，挺稳当的嘛。

219
00:18:37,240 --> 00:18:39,250
再稍微把脚尖翘高一点

220
00:18:40,360 --> 00:18:41,830
再稍微把手臂伸直，嗯，就这样请保持住。

221
00:18:42,180 --> 00:18:43,230
没事

222
00:18:51,248 --> 00:18:53,137
请把抬起的右脚放下来吧。

223
00:18:54,082 --> 00:18:55,012
恢复到原来的姿势。

224
00:18:55,372 --> 00:18:58,912
手臂也请放下来，没关系的。

225
00:18:58,932 --> 00:19:02,309
双脚分开，调整姿势…

226
00:19:03,496 --> 00:19:04,456
调整姿势…

227
00:19:05,798 --> 00:19:07,088
向窗边扭转身体…

228
00:19:10,598 --> 00:19:12,159
就这样扭转姿势…

229
00:19:15,172 --> 00:19:15,742
是啊

230
00:19:17,494 --> 00:19:18,854
双手在上方交叉…

231
00:19:18,874 --> 00:19:20,596
在上方交叉前进…

232
00:19:24,260 --> 00:19:25,160
房间那边…

233
00:19:25,460 --> 00:19:26,752
我们来帮她做补修吧。

234
00:19:30,914 --> 00:19:32,696
在那里，从上面~~

235
00:19:32,736 --> 00:19:33,344
进一步~~

236
00:19:34,500 --> 00:19:36,120
加上重量的话~~

237
00:19:36,840 --> 00:19:38,850
大腿和小腿肚就会被拉伸。

238
00:19:44,594 --> 00:19:45,734
像是按摩之类的~~

239
00:19:47,354 --> 00:19:48,104
如果把按摩棒也拉扯一下的话…

240
00:19:49,444 --> 00:19:53,254
哎呀，就这样一直拉伸到上面，从腰部以上~~

241
00:19:53,294 --> 00:19:54,420
请帮我推一下。

242
00:19:54,440 --> 00:19:57,760
射出来…

243
00:19:57,880 --> 00:19:59,020
啊，没错。

244
00:20:02,774 --> 00:20:04,214
手，那个，举高一点…

245
00:20:05,084 --> 00:20:07,184
真的，要笔直地，像这样。

246
00:20:07,204 --> 00:20:08,464
注入了心意。

247
00:20:09,124 --> 00:20:10,902
对着天花板，笔直地~~

248
00:20:24,308 --> 00:20:25,197
等、等一下…

249
00:20:34,458 --> 00:20:35,278
我要对你…忠臣…

250
00:20:35,298 --> 00:20:36,088
是呢，赌上退场…

251
00:20:39,068 --> 00:20:39,518
不…

252
00:20:41,528 --> 00:20:42,638
没问题吗？

253
00:20:44,248 --> 00:20:45,478
手笔直向上…

254
00:20:47,008 --> 00:20:47,818
向着前方的，星星…

255
00:20:49,254 --> 00:20:50,454
没关系，我压上去。

256
00:21:01,104 --> 00:21:02,754
是不是把体重压上去比较好…

257
00:21:03,144 --> 00:21:04,374
啊，对了。

258
00:21:05,214 --> 00:21:05,494
好的，把体重…

259
00:21:05,654 --> 00:21:06,794
已经全黑了。

260
00:21:07,934 --> 00:21:09,044
哪里怎么样，已经，完全感觉不到肌肉的动向了…

261
00:21:12,768 --> 00:21:15,768
手掌伸直，尽量在手掌上方，保持笔直…

262
00:21:17,168 --> 00:21:17,618
因为担心会划伤…

263
00:21:24,564 --> 00:21:25,675
一开始的时候，左右脚…

264
00:21:25,715 --> 00:21:26,786
是不是该换一下顺序了…

265
00:21:30,674 --> 00:21:32,414
最后一个了…喝水…

266
00:21:38,244 --> 00:21:39,774
好的，我们继续往下做吧。

267
00:21:44,474 --> 00:21:45,374
那么各位~~

268
00:21:45,414 --> 00:21:46,724
放下手臂，张开嘴~~

269
00:21:49,684 --> 00:21:50,650
折起双手，我们开始吧。

270
00:21:50,670 --> 00:21:51,574
呃~~脚，左右并拢…

271
00:21:52,864 --> 00:21:53,644
就这样~~

272
00:21:54,214 --> 00:21:55,547
膝盖弯曲~~

273
00:22:00,628 --> 00:22:02,128
屁股也，贴在脚跟上…

274
00:22:02,728 --> 00:22:04,378
就这样，保持住…

275
00:22:05,358 --> 00:22:06,136
手臂，要笔直地

276
00:22:07,158 --> 00:22:07,948
保持在

277
00:22:07,988 --> 00:22:09,528
床铺的状态下

278
00:22:13,382 --> 00:22:15,049
请把肩膀抵在床面上

279
00:22:18,236 --> 00:22:19,706
就这样…

280
00:22:21,144 --> 00:22:22,144
如果发出的叫声太痛了

281
00:22:22,254 --> 00:22:23,254
就请把屁股抬起来…

282
00:22:35,096 --> 00:22:36,806
背部要尽可能向后仰。

283
00:22:37,788 --> 00:22:39,408
单脚抬起屁股。

284
00:22:40,098 --> 00:22:41,898
手臂伸直或弯曲，选个舒服的姿势就行。

285
00:22:43,478 --> 00:22:45,678
垂下肩膀，腰部和背部稍微向前挺一下，放松。

286
00:22:45,698 --> 00:22:47,618
刺穿背部的亮。

287
00:22:47,788 --> 00:22:49,228
请把球挑起来。

288
00:22:53,686 --> 00:22:55,521
再稍微往腰部这边压一点之类的。

289
00:22:55,541 --> 00:22:56,086
是呢。

290
00:22:57,688 --> 00:23:00,028
“发力均匀”这种姿势，肩膀会因为受力不均而稍微浮起来，所以~~

291
00:23:02,814 --> 00:23:04,134
既然你都这么说了，那点心就~~

292
00:23:06,404 --> 00:23:09,104
在拉克纳斯星继续挑战吧…

293
00:23:13,932 --> 00:23:16,272
脚也可以再稍微张开一点…

294
00:23:18,486 --> 00:23:18,696
可以哦。

295
00:23:26,380 --> 00:23:27,380
把琪雅母亲的儿子

296
00:23:27,420 --> 00:23:29,269
作为人格格斗的对手，带过来，作为目标…

297
00:23:31,440 --> 00:23:32,700
要是想的话，就带过来吧。

298
00:23:36,628 --> 00:23:38,174
身体还没冷下来，不过…

299
00:23:38,194 --> 00:23:40,108
我把阿丈的那份也做了。

300
00:23:45,290 --> 00:23:46,362
没问题吧？

301
00:23:46,382 --> 00:23:48,410
现在，左右手都伸出来…

302
00:23:49,612 --> 00:23:51,112
啊，没错。

303
00:23:51,262 --> 00:23:52,472
然后，施加应对措施，稍微拉长一点…

304
00:23:53,392 --> 00:23:54,392
没问题，看来可以了。

305
00:23:58,030 --> 00:24:02,896
那个双腿张开又并拢的姿势，挺轻松的。

306
00:24:09,330 --> 00:24:10,663
稍微有点状态意识…

307
00:24:12,600 --> 00:24:13,200
好~~了。

308
00:24:14,720 --> 00:24:15,650
勉强撑住了。

309
00:24:50,436 --> 00:24:52,476
大家都有在努力嘛。

310
00:25:05,040 --> 00:25:05,760
那个

311
00:25:06,870 --> 00:25:09,360
我也想听听大家对那个问题的看法…

312
00:25:09,890 --> 00:25:11,150
再强烈一点…

313
00:25:11,720 --> 00:25:13,053
对，就是这样…

314
00:25:21,900 --> 00:25:22,336
好，你来告诉大家吧。

315
00:25:22,356 --> 00:25:22,610
这个没问题吧？

316
00:25:22,630 --> 00:25:23,040
好，我知道了。

317
00:25:26,552 --> 00:25:27,992
还有，第一次…

318
00:25:30,002 --> 00:25:31,492
别那么勉强自己。

319
00:25:33,352 --> 00:25:37,722
今天好像也没什么事要做。

320
00:25:37,842 --> 00:25:39,672
有的姿势会压到膝盖

321
00:25:39,822 --> 00:25:41,155
关节有时候也会受伤。

322
00:25:41,522 --> 00:25:44,072
所以，果然还是想避开……

323
00:25:52,584 --> 00:25:53,334
我这边~~

324
00:25:54,054 --> 00:25:55,524
平时花的金额实在太多了。

325
00:25:55,764 --> 00:25:56,604
用外行人用的电脑，也没法正常上网。

326
00:25:58,184 --> 00:26:00,176
老家的人还对我说这种话…

327
00:26:01,262 --> 00:26:01,892
一直在用，却被告知这样就行

328
00:26:03,332 --> 00:26:05,572
是的。

329
00:26:05,812 --> 00:26:06,652
好的。

330
00:26:10,572 --> 00:26:11,604
肌肉合上了

331
00:26:11,644 --> 00:26:13,152
虽然嘴上这么说…

332
00:26:14,082 --> 00:26:14,682
工作上…

333
00:26:17,102 --> 00:26:18,272
十天前的喜欢，还有今天的事，两个人，之间…

334
00:26:25,602 --> 00:26:26,532
祖辈的祖辈，还有曾孙什么的

335
00:26:29,022 --> 00:26:31,943
曾孙的曾孙什么的…等等等等

336
00:26:31,983 --> 00:26:33,516
我要休息了。

337
00:26:33,542 --> 00:26:35,552
要补充水分了。

338
00:26:43,272 --> 00:26:43,782
嘛，那倒也没关系。

339
00:26:48,542 --> 00:26:49,431
膝盖的痛觉之类的呢？

340
00:26:49,622 --> 00:26:50,552
寒冷的头发之类的呢？

341
00:26:50,572 --> 00:26:52,239
好，稍微放松一下…哈…

342
00:26:57,608 --> 00:26:59,018
对不起，缩成一团。

343
00:26:59,038 --> 00:26:59,948
我开动了。

344
00:27:01,118 --> 00:27:03,082
回到音无吧。

345
00:27:03,102 --> 00:27:05,442
回到原位吧。

346
00:27:09,864 --> 00:27:11,420
大家，喝点水吧。

347
00:27:11,514 --> 00:27:13,344
请多点些水。

348
00:27:14,804 --> 00:27:16,254
负责接单的那位。

349
00:27:20,376 --> 00:27:22,238
是的。

350
00:27:22,278 --> 00:27:22,779
好的。

351
00:27:22,819 --> 00:27:25,116
气温有点高呢。

352
00:27:26,036 --> 00:27:27,716
但气温还挺高的

353
00:27:28,136 --> 00:27:29,469
果然还是有设定的啊…

354
00:27:31,006 --> 00:27:34,366
比起保持自我，还是多喝点吧。

355
00:27:43,390 --> 00:27:44,729
请多关照。

356
00:27:46,132 --> 00:27:47,542
怎么了？

357
00:32:01,818 --> 00:32:03,198
再挺出来一点…嗯…

358
00:32:52,178 --> 00:32:56,288
谢…谢…

359
00:33:50,668 --> 00:33:51,598
好羞耻…

360
00:33:51,868 --> 00:33:52,258
好羞耻啊…

361
00:33:55,698 --> 00:33:57,528
啊，呜呜…好舒服啊…

362
00:34:18,546 --> 00:34:21,816
全部…

363
00:38:30,226 --> 00:38:33,276
啊啊啊啊…等等

364
00:38:33,426 --> 00:38:34,771
神、降临…

365
00:39:23,276 --> 00:39:24,386
喂，动一动啊。

366
00:39:32,646 --> 00:39:34,686
喝点啤酒或者水，振作点啊…

367
00:42:34,829 --> 00:42:36,558
啊啊…要、要射了…

368
00:42:50,762 --> 00:42:52,308
啊，要射了…！

369
00:44:19,320 --> 00:44:19,920
诶诶

370
00:45:10,460 --> 00:45:12,230
变得想要了吗？

371
00:45:54,074 --> 00:45:58,094
诶诶

372
00:46:13,744 --> 00:46:15,331
啊，可以了…

373
00:47:13,564 --> 00:47:16,294
要射了~~！

374
00:52:51,268 --> 00:52:53,188
要、要射了…

375
00:57:36,920 --> 00:57:39,290
我还会再给你带好东西的…

376
00:58:55,992 --> 00:58:57,252
我有好好带过来哦。

377
00:59:20,230 --> 00:59:21,190
早上好。

378
00:59:22,707 --> 00:59:24,250
一直以来都请多关照。

379
00:59:36,276 --> 00:59:37,992
请多关照…那么

380
00:59:38,032 --> 00:59:40,236
今天也请开始拍摄吧。

381
00:59:40,676 --> 00:59:41,816
拜托了。

382
00:59:41,966 --> 00:59:43,586
开始之前先喝点水吧。

383
00:59:47,196 --> 00:59:48,846
因为会流很多汗

384
00:59:49,934 --> 00:59:51,591
所以要深呼吸

385
00:59:51,611 --> 00:59:52,506
做好准备

386
00:59:52,526 --> 00:59:53,594
就开始了。

387
01:00:01,250 --> 01:00:01,850
各位

388
01:00:01,890 --> 01:00:03,500
感觉没问题吧？

389
01:00:05,374 --> 01:00:06,553
那么事不宜迟

390
01:00:06,593 --> 01:00:07,564
基本的姿势…

391
01:00:07,878 --> 01:00:09,678
脚底与脚底相对

392
01:00:12,296 --> 01:00:13,466
双脚

393
01:00:13,556 --> 01:00:14,889
请用双手包住

394
01:00:21,442 --> 01:00:22,132
就这样

395
01:00:22,972 --> 01:00:25,732
骨盆像画圆一样摇晃

396
01:00:27,160 --> 01:00:28,600
以强节奏

397
01:00:30,184 --> 01:00:31,234
骨盆

398
01:00:33,064 --> 01:00:34,774
像画大圆一样旋转着

399
01:00:35,124 --> 01:00:35,904
就这样。

400
01:00:40,120 --> 01:00:41,680
这次反过来…

401
01:00:42,788 --> 01:00:45,098
大幅度地…

402
01:00:45,954 --> 01:00:47,184
来个大爆发…

403
01:00:47,960 --> 01:00:49,130
摇晃着身体…

404
01:00:55,552 --> 01:00:56,780
进入那种舒畅的放松状态…

405
01:00:58,426 --> 01:01:00,676
开始吧。

406
01:01:00,716 --> 01:01:01,576
我们出发吧

407
01:01:03,770 --> 01:01:05,672
不要屏住呼吸

408
01:01:05,712 --> 01:01:06,860
缓缓地

409
01:01:07,126 --> 01:01:09,076
保持看书的姿势，停下来吧。

410
01:01:12,840 --> 01:01:13,620
这次呢？

411
01:01:15,188 --> 01:01:17,018
张开双腿，将手臂穿过胯下。

412
01:01:18,068 --> 01:01:19,238
又是一番间隙。

413
01:01:22,420 --> 01:01:24,092
那个名字，是抬起屁股

414
01:01:27,722 --> 01:01:31,944
还要更~~

415
01:01:32,604 --> 01:01:34,824
揉到肩膀后方吧

416
01:01:36,130 --> 01:01:37,930
就这样保持10秒

417
01:01:54,604 --> 01:01:54,954
慢慢回到原来的位置吧。

418
01:01:56,664 --> 01:01:58,748
刚才有点紧。

419
01:01:59,498 --> 01:02:01,778
这次呢？

420
01:02:06,358 --> 01:02:09,328
刚才有点紧

421
01:02:16,574 --> 01:02:17,580
移到左脚深处的外侧

422
01:02:19,656 --> 01:02:20,646
把右脚

423
01:02:22,626 --> 01:02:24,486
移到左脚后侧的外侧

424
01:02:26,490 --> 01:02:28,440
状态向右侧扭转。

425
01:02:36,530 --> 01:02:38,420
就这样保持10秒…1…

426
01:02:39,530 --> 01:02:41,360
2…

427
01:02:45,422 --> 01:02:46,172
准、备、起…

428
01:02:48,576 --> 01:02:49,416
1…8…9…

429
01:02:55,332 --> 01:02:57,432
惊吓状态恢复原状。

430
01:03:00,386 --> 01:03:01,586
这次换另一边…

431
01:03:04,580 --> 01:03:05,252
左脚…

432
01:03:05,292 --> 01:03:07,100
把右脚也挪到这一侧…

433
01:03:08,240 --> 01:03:08,870
就这样…

434
01:03:09,230 --> 01:03:10,940
保持这个姿势向左侧躺下…

435
01:03:13,636 --> 01:03:14,836
能坚持10秒…

436
01:03:15,816 --> 01:03:16,896
1…2…3…

437
01:03:21,814 --> 01:03:23,014
4、5、6…

438
01:03:28,542 --> 01:03:29,142
咻~~

439
01:03:31,464 --> 01:03:33,144
恢复成原本的姿势吧

440
01:03:39,610 --> 01:03:41,260
来，把脚放下来

441
01:03:43,620 --> 01:03:44,597
这次是

442
01:03:44,637 --> 01:03:47,040
用右臂抱住右脚踝

443
01:03:52,824 --> 01:03:54,924
左手撑在地板上，能做的人可以~~

444
01:03:56,890 --> 01:03:57,730
向上

445
01:04:07,156 --> 01:04:08,776
就这样惬意地

446
01:04:10,208 --> 01:04:11,018
舒展脊梁

447
01:04:11,864 --> 01:04:13,364
向上伸展

448
01:04:21,272 --> 01:04:22,802
这边也保持10秒…

449
01:04:25,698 --> 01:04:27,158
2、8、9

450
01:04:33,760 --> 01:04:35,093
如果不难的话，就稍微…

451
01:04:35,320 --> 01:04:37,812
手指向上伸直，再一次…

452
01:04:37,832 --> 01:04:39,534
慢慢地数着数

453
01:04:53,556 --> 01:04:53,906
恢复成原本的姿势

454
01:04:59,790 --> 01:05:01,905
脚底贴着脚底

455
01:05:01,945 --> 01:05:03,302
慢慢张开膝盖

456
01:05:03,342 --> 01:05:04,320
我们开始吧

457
01:05:06,310 --> 01:05:08,020
脚底贴着脚底

458
01:05:11,292 --> 01:05:13,212
膝盖慢慢分开

459
01:05:16,854 --> 01:05:18,834
双手从上方按住膝盖

460
01:05:19,592 --> 01:05:23,192
借着体重的力量，慢慢打开髋关节。

461
01:05:28,140 --> 01:05:33,486
这次要慢慢来。

462
01:05:37,448 --> 01:05:39,009
把头转向窗户的方向

463
01:05:41,910 --> 01:05:44,550
让身体状态平铺在地板上。

464
01:05:49,912 --> 01:05:51,832
抬起腰部。

465
01:05:57,894 --> 01:05:58,404
从膝盖

466
01:05:58,444 --> 01:06:00,444
到胸口，保持成一直线。

467
01:06:01,296 --> 01:06:01,956
把抬起来。

468
01:06:02,956 --> 01:06:04,456
就这样保持十秒钟。

469
01:06:05,710 --> 01:06:07,690
一~~

470
01:06:09,830 --> 01:06:11,000
三~~

471
01:06:14,480 --> 01:06:15,260
四~~

472
01:06:16,818 --> 01:06:17,628
喔~~

473
01:06:37,088 --> 01:06:39,678
十

474
01:06:39,978 --> 01:06:44,836
慢慢坐下去

475
01:06:44,876 --> 01:06:46,580
慢慢直起上半身

476
01:06:50,064 --> 01:06:51,324
看向那个方向

477
01:06:56,232 --> 01:06:57,232
双脚并拢，所以

478
01:06:57,272 --> 01:06:58,565
笔直地站了起来

479
01:07:03,704 --> 01:07:04,644
两人一组，开始分组吧。

480
01:07:04,664 --> 01:07:06,553
拜托大家了~~

481
01:07:08,674 --> 01:07:09,452
拜托了。

482
01:07:09,604 --> 01:07:12,604
拜托了

483
01:07:16,403 --> 01:07:18,182
呃，从靠窗的那排开始

484
01:07:19,880 --> 01:07:21,980
我打算加入构图

485
01:07:22,760 --> 01:07:24,530
那么，该向哪位…

486
01:07:25,708 --> 01:07:27,208
单手，右脚向后撤…

487
01:07:31,578 --> 01:07:33,618
重心放在左脚，稳住中心

488
01:07:36,796 --> 01:07:38,446
身体保持笔直站起

489
01:07:41,116 --> 01:07:42,616
双臂张开护住剑鞘

490
01:07:46,264 --> 01:07:47,464
缓缓地，举过头顶

491
01:07:48,754 --> 01:07:49,864
在头顶上

492
01:07:58,498 --> 01:07:59,858
真的从以前开始大家就…

493
01:07:59,878 --> 01:08:00,568
就像她说的那样？

494
01:08:02,918 --> 01:08:07,672
感觉像是从上方被拉扯着，状态被拉伸了开来。

495
01:08:12,228 --> 01:08:14,538
手向上方，笔直地…

496
01:08:14,628 --> 01:08:15,438
啊，这个，咕嘟。

497
01:08:17,108 --> 01:08:17,909
绳子。

498
01:08:17,929 --> 01:08:19,059
只有微微的一点。

499
01:08:19,079 --> 01:08:19,881
没有

500
01:08:22,888 --> 01:08:24,449
好的，我马上等着您。

501
01:08:29,544 --> 01:08:30,504
那么。

502
01:08:44,380 --> 01:08:46,180
好的，已经变直了。

503
01:08:48,112 --> 01:08:48,952
我扶着您。

504
01:10:55,856 --> 01:10:58,411
不行不行…

505
01:10:58,431 --> 01:10:59,236
不行了…！

506
01:11:17,176 --> 01:11:18,086
嗯，不对，不对……

507
01:11:26,436 --> 01:11:30,066
合为一体了…嗯嗯！

508
01:12:02,944 --> 01:12:04,056
可以哦

509
01:12:04,096 --> 01:12:05,614
是（Shu）的声音

510
01:12:36,908 --> 01:12:38,245
湿哒哒的…

511
01:12:38,285 --> 01:12:39,248
脸庞…嗯…

512
01:13:11,476 --> 01:13:14,776
怎么会这样…啊嗯…

513
01:13:17,873 --> 01:13:20,367
米霍，米霍……

514
01:14:01,988 --> 01:14:03,728
啊~~…什么嘛，鸡巴…

515
01:15:05,360 --> 01:15:07,310
涂了这个感觉好舒服啊。

516
01:15:13,176 --> 01:15:16,836
毕竟睡了个好觉。

517
01:15:35,516 --> 01:15:37,046
恶心？

518
01:15:41,446 --> 01:15:43,636
您中意吗？

519
01:15:43,816 --> 01:15:44,483
找到了吗？

520
01:16:00,216 --> 01:16:01,686
因为你在发抖啊

521
01:16:02,136 --> 01:16:03,426
享受一下吧…嗯…

522
01:16:06,316 --> 01:16:08,096
该怎么办才好呢？

523
01:16:38,516 --> 01:16:40,136
撸出来的感觉很舒服吗？

524
01:16:40,156 --> 01:16:42,736
我正在摸哦…

525
01:17:12,856 --> 01:17:14,536
哈咿、咿、咕…

526
01:17:35,546 --> 01:17:36,536
为什么…

527
01:18:44,182 --> 01:18:45,508
…怎、怎么办…

528
01:18:52,052 --> 01:18:53,692
对不起。

529
01:20:36,290 --> 01:20:38,950
诶诶

530
01:21:20,876 --> 01:21:23,696
嗯嗯…要射了，也…

531
01:21:53,194 --> 01:21:55,504
这边，我会去调查一下的。

532
01:22:03,554 --> 01:22:05,024
呐，差不多该…

533
01:22:06,004 --> 01:22:08,104
把真家伙放进来…

534
01:22:11,004 --> 01:22:12,564
呐…诶？

535
01:22:13,884 --> 01:22:15,984
有纱，我今天有事要办哦

536
01:22:17,848 --> 01:22:20,188
下次再说吧

537
01:22:23,900 --> 01:22:25,664
不是说好要给我看的吗

538
01:23:52,488 --> 01:23:53,838
呐，前阵子那个算什么啊…

539
01:23:53,928 --> 01:23:55,098
太过分了…

540
01:23:59,128 --> 01:24:00,958
到底是从哪儿开始约人家的啊…

541
01:24:05,576 --> 01:24:07,676
要是交往了，连这种事都不会做了呢…

542
01:24:55,762 --> 01:24:59,782
你好。

543
01:25:01,194 --> 01:25:04,254
啊，老师…

544
01:25:04,314 --> 01:25:06,410
今天突然有点事，下次再参加可以吗？

545
01:25:06,430 --> 01:25:07,210
好的。

546
01:25:07,630 --> 01:25:10,540
那就请多关照了。

547
01:25:11,010 --> 01:25:12,263
那么剩下的各位

548
01:25:12,283 --> 01:25:13,428
我们开始吧。

549
01:25:24,750 --> 01:25:26,016
我才是正主吧。

550
01:25:26,600 --> 01:25:28,550
我还以为你会让我进去呢…

551
01:25:36,156 --> 01:25:36,786
什么？

552
01:26:21,188 --> 01:26:22,598
哈…乳头

553
01:26:22,638 --> 01:26:24,008
变硬了…

554
01:26:45,096 --> 01:26:46,540
呐，都立起来了嘛

555
01:27:00,716 --> 01:27:02,306
很舒服吧…？

556
01:27:25,636 --> 01:27:27,376
怎么了吗？

557
01:28:00,824 --> 01:28:02,834
也让我舒服一下…

558
01:29:28,034 --> 01:29:29,924
哈…、哈…好厉害

559
01:29:30,434 --> 01:29:32,984
我也觉得好舒服。

560
01:29:33,004 --> 01:29:35,884
乔已经喝光了…

561
01:30:26,512 --> 01:30:27,622
这次请责备我…

562
01:30:53,112 --> 01:30:55,182
啊~~，抱歉抱歉…

563
01:31:08,232 --> 01:31:10,602
呼~~…哈~~…哈~~…

564
01:31:21,112 --> 01:31:22,822
啊…好舒服…

565
01:31:52,420 --> 01:31:53,170
是、是…这样啊…

566
01:32:40,294 --> 01:32:41,914
诶诶

567
01:33:20,204 --> 01:33:21,224
啊，糟了…

568
01:33:28,324 --> 01:33:30,184
美穗…

569
01:34:00,714 --> 01:34:01,434
诶诶

570
01:34:05,294 --> 01:34:07,784
弄成这样了啊啊…

571
01:34:25,204 --> 01:34:26,224
啊，真的，好舒服…啊

572
01:34:54,414 --> 01:34:55,284
对不起

573
01:34:55,704 --> 01:34:57,644
嗯嗯…抱歉

574
01:35:03,484 --> 01:35:05,164
呼…呼…

575
01:35:07,224 --> 01:35:08,334
下流。

576
01:35:08,394 --> 01:35:10,584
再多给我痛苦一点啊，混蛋。

577
01:36:03,076 --> 01:36:07,116
啊~~…呢~~…

578
01:36:08,136 --> 01:36:09,396
什么？

579
01:36:09,486 --> 01:36:11,796
在这里哦。

580
01:42:29,894 --> 01:42:31,304
哒，诶，啊…！

581
01:43:06,324 --> 01:43:08,454
啊~~，要射了~~

582
01:43:32,164 --> 01:43:33,368
嗯嗯

583
01:43:38,724 --> 01:43:39,591
喂。

584
01:43:39,631 --> 01:43:41,304
要逗弄她吗…

585
01:43:51,324 --> 01:43:51,874
啊啊啊，要射了…！

586
01:43:51,894 --> 01:43:54,984
已经，不行了…！

587
01:44:01,324 --> 01:44:03,004
久司，快点啊啊！

588
01:44:04,144 --> 01:44:04,705
我、我…

589
01:44:04,725 --> 01:44:06,304
啊啊，对、没错…！

590
01:44:41,116 --> 01:44:42,826
对了…

591
01:44:43,426 --> 01:44:45,136
…嗯嗯…

592
01:44:56,236 --> 01:44:57,838
哈…吸…

593
01:45:01,116 --> 01:45:04,566
不行了，要来了…唔唔唔唔！

594
01:45:04,686 --> 01:45:06,116
抽泣。

595
01:45:45,736 --> 01:45:46,096
啊，真无聊…

596
01:45:59,099 --> 01:46:00,676
好…了…！

597
01:46:01,116 --> 01:46:03,516
诶诶

598
01:46:26,446 --> 01:46:27,256
爱，要射了…

599
01:48:33,660 --> 01:48:34,050
诶诶

600
01:49:15,834 --> 01:49:17,904
啊啊，达素来…

601
01:50:37,382 --> 01:50:39,408
啊…给我…嗯嗯…！

602
01:50:57,643 --> 01:50:58,394
不妙…

603
01:51:54,428 --> 01:51:55,690
啊，给我…

604
01:51:55,710 --> 01:51:57,116
啊，等、不要…

605
01:52:01,027 --> 01:52:04,408
那个啊啊啊啊…啊

606
01:52:15,238 --> 01:52:17,518
把那个给我…

607
01:53:39,578 --> 01:53:41,318
又在，旁边…

608
01:53:53,712 --> 01:53:55,352
还不够…

609
01:54:04,752 --> 01:54:06,852
嗯嗯~~…啊啊啊…的说

610
01:54:07,562 --> 01:54:09,300
大…啊

611
01:54:09,340 --> 01:54:11,762
大大…

612
01:54:20,010 --> 01:54:21,161
哈、哈…

613
01:54:21,162 --> 01:54:23,162
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