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0
00:00:03,000 --> 00:00:05,976
你好
1
00:00:06,000 --> 00:00:07,976
请多关照
2
00:00:08,000 --> 00:00:09,975
我是中村，个人教练
3
00:00:10,000 --> 00:00:11,975
初次见面
4
00:00:12,000 --> 00:00:13,975
我是山田
5
00:00:14,000 --> 00:00:14,975
是的，我是山田
6
00:00:15,000 --> 00:00:15,977
请多关照
7
00:00:16,001 --> 00:00:18,975
今天进行体验训练，可以吗？
8
00:00:19,000 --> 00:00:19,977
可以
9
00:00:20,001 --> 00:00:21,975
明白了，谢谢您
10
00:00:22,000 --> 00:00:25,975
平时会做力量训练或运动吗？
11
00:00:26,000 --> 00:00:30,975
嗯，工作之后就很少运动了
12
00:00:31,000 --> 00:00:32,975
也不去健身房
13
00:00:33,000 --> 00:00:34,975
平时几乎不运动
14
00:00:35,000 --> 00:00:35,976
我明白了
15
00:00:36,000 --> 00:00:39,975
那么，我现在就简单确认一下肌肉的状况
16
00:00:40,000 --> 00:00:41,975
稍微确认一下
17
00:00:42,000 --> 00:00:43,975
失礼了
18
00:00:44,000 --> 00:00:46,975
但是
19
00:00:47,000 --> 00:00:49,975
你的肌肉很不错呢
20
00:00:50,000 --> 00:00:50,975
真的吗？
21
00:00:51,000 --> 00:00:51,975
是的
22
00:00:52,000 --> 00:00:52,976
因为我曾经参加社团活动
23
00:00:53,000 --> 00:00:54,975
您做了些什么？
24
00:00:55,000 --> 00:00:56,975
啊，我打软式棒球
25
00:00:57,000 --> 00:00:57,975
这样啊
26
00:00:58,000 --> 00:00:58,975
是的
27
00:00:59,000 --> 00:00:59,975
位置是？
28
00:01:00,000 --> 00:01:00,976
我是捕手
29
00:01:01,000 --> 00:01:02,975
那么，腿部相当
30
00:01:03,000 --> 00:01:03,975
是的
31
00:01:04,000 --> 00:01:04,977
真的很厉害
32
00:01:05,001 --> 00:01:06,975
确实很厉害
33
00:01:07,000 --> 00:01:08,975
这是上臂三头肌
34
00:01:09,000 --> 00:01:13,975
锻炼这里，意外地还有瘦脸效果
35
00:01:14,000 --> 00:01:18,975
很多人说，锻炼肩膀后，脸看起来小了
36
00:01:19,000 --> 00:01:19,975
肩膀稍微
37
00:01:20,000 --> 00:01:20,977
我也想锻炼肩膀
38
00:01:21,001 --> 00:01:27,975
锻炼肩膀，胸肌也会有所增强，有丰胸效果
39
00:01:28,000 --> 00:01:28,975
胸部也
40
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是的
41
00:01:30,000 --> 00:01:30,977
这部分不错
42
00:01:31,001 --> 00:01:36,975
所以，锻炼胸部、肩膀，
还有腹部周围的肌肉
43
00:01:37,000 --> 00:01:37,977
腹部周围
44
00:01:38,001 --> 00:01:40,975
今天就这样进行训练吧
45
00:01:41,000 --> 00:01:41,975
是的，请。
46
00:01:42,000 --> 00:01:42,975
是的，非常感谢您。
47
00:01:43,000 --> 00:01:43,975
这里还好吗？
48
00:01:44,000 --> 00:01:44,975
需要按摩脚吗？
49
00:01:45,000 --> 00:01:45,977
是的。
50
00:01:46,001 --> 00:01:51,975
我不想太强调这里，
想要进行一种感觉良好的体型塑造。
51
00:01:52,000 --> 00:01:57,975
我认识的人有非常棒的体验，真的。
52
00:01:58,000 --> 00:02:00,975
所以一直在按照老师的训练方法来做。
53
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非常感谢您。
54
00:02:02,001 --> 00:02:03,975
我真的非常想达到那个目标。
55
00:02:04,000 --> 00:02:04,977
请多多关照。
56
00:02:05,001 --> 00:02:08,975
那么就朝着目标努力，
让它成为一次美好的体验吧。
57
00:02:09,000 --> 00:02:09,977
请。
58
00:02:10,001 --> 00:02:16,975
请注意，如果在这里增加肌肉，
看起来是不是好像上面起来了？
59
00:02:17,000 --> 00:02:17,977
就像胸部提升了一样。
60
00:02:18,001 --> 00:02:20,975
所以胸部的肌肉也相当重要。
61
00:02:21,000 --> 00:02:22,975
非常厉害。
62
00:02:23,000 --> 00:02:23,977
是的。
63
00:02:24,001 --> 00:02:25,975
那么就加油努力吧。
64
00:02:26,000 --> 00:02:27,975
是的，请多关照。
65
00:02:28,000 --> 00:02:31,975
今天带训练服来了吗？
66
00:02:32,000 --> 00:02:32,977
没有带。
67
00:02:33,001 --> 00:02:34,975
没关系，这里有租赁的。
68
00:02:35,000 --> 00:02:35,977
是吗？
69
00:02:36,001 --> 00:02:39,975
那么就在这边换衣服，好好进行训练吧。
70
00:02:40,000 --> 00:02:40,975
明白了。
71
00:02:41,000 --> 00:02:41,975
那么请。
72
00:02:42,000 --> 00:02:42,975
那边吗？
73
00:02:43,000 --> 00:02:43,977
是的，这边。
74
00:02:44,001 --> 00:02:49,975
不好意思，我换好衣服了。
75
00:02:50,000 --> 00:02:50,977
是的。
76
00:02:51,001 --> 00:02:52,975
这样穿着合适吗？
77
00:02:53,000 --> 00:02:53,977
这样穿着合适。
78
00:02:54,001 --> 00:02:57,975
这里没有弄好吗？
79
00:02:58,000 --> 00:02:59,975
没关系。
80
00:03:00,000 --> 00:03:00,977
因为就是那样吧。
81
00:03:01,001 --> 00:03:04,975
您没有带自己的服装来，对吧？
82
00:03:05,000 --> 00:03:06,975
啊，是的。
83
00:03:07,000 --> 00:03:09,975
那么就只有这个了。
84
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只有这个了。
85
00:03:12,000 --> 00:03:15,975
不是这个不行对吧？
86
00:03:16,000 --> 00:03:17,975
现在有点不在
87
00:03:18,000 --> 00:03:18,975
啊
88
00:03:19,000 --> 00:03:19,977
是的
89
00:03:20,001 --> 00:03:24,975
嗯，您怎么了？
90
00:03:25,000 --> 00:03:27,975
我有点儿不好意思
91
00:03:28,000 --> 00:03:29,975
那么不做了吗？
92
00:03:30,000 --> 00:03:31,975
这个有点
93
00:03:32,000 --> 00:03:36,975
那么就这样可以吗
94
00:03:37,000 --> 00:03:38,975
明白了
95
00:03:39,000 --> 00:03:39,975
那么我们开始吧
96
00:03:40,000 --> 00:03:40,977
是的
97
00:03:41,001 --> 00:03:42,975
请
98
00:03:43,000 --> 00:03:47,975
那么首先做深蹲，
腿部肌肉朝这个方向可以吗
99
00:03:48,000 --> 00:03:53,975
请将双脚打开到比肩宽稍宽一些
100
00:03:54,000 --> 00:03:57,975
然后，一边伸展背部一边蹲下
101
00:03:58,000 --> 00:03:58,977
是的
102
00:03:59,001 --> 00:04:01,975
这样可以吗？
103
00:04:02,000 --> 00:04:02,977
这样可以
104
00:04:03,001 --> 00:04:06,975
是的
105
00:04:07,000 --> 00:04:08,975
要我做几次？
106
00:04:09,000 --> 00:04:09,975
做10次吧
107
00:04:10,000 --> 00:04:10,975
是的
108
00:04:11,000 --> 00:04:11,975
那么试着躺下吧
109
00:04:12,000 --> 00:04:12,977
是下面吗？
110
00:04:13,001 --> 00:04:16,975
这时候不要变成猫船
111
00:04:17,000 --> 00:04:17,975
不要变成猫船
112
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是的
113
00:04:19,000 --> 00:04:19,976
下面
114
00:04:20,000 --> 00:04:24,975
这样
115
00:04:25,000 --> 00:04:25,976
做得到吗？
116
00:04:26,000 --> 00:04:27,975
做得到，慢慢来
117
00:04:28,000 --> 00:04:30,975
接下来，试着在下面做呼吸
118
00:04:31,000 --> 00:04:32,975
是的
119
00:04:33,000 --> 00:04:34,975
停
120
00:04:35,000 --> 00:04:35,976
这样
121
00:04:36,000 --> 00:04:38,975
1、2、3、4、5
122
00:04:39,000 --> 00:04:39,975
是的，OK
123
00:04:40,000 --> 00:04:40,975
很辛苦吧
124
00:04:41,000 --> 00:04:41,976
是的，再从最开始做一次
125
00:04:42,000 --> 00:04:43,975
脚要再打开一些吗？
126
00:04:44,000 --> 00:04:44,975
再开一点
127
00:04:45,000 --> 00:04:45,975
是的
128
00:04:46,000 --> 00:04:46,975
去做
129
00:04:47,000 --> 00:04:47,975
是的
130
00:04:48,000 --> 00:04:48,976
1
131
00:04:49,000 --> 00:04:50,975
嗯，说是7吗？
132
00:04:51,000 --> 00:04:51,976
停下来
133
00:04:52,000 --> 00:04:53,975
是7吧
134
00:04:54,000 --> 00:04:54,975
是的
135
00:04:55,000 --> 00:04:55,975
在下面停
136
00:04:56,000 --> 00:04:56,976
是的
137
00:04:57,000 --> 00:05:01,975
1、2、3、4、5
138
00:05:02,000 --> 00:05:02,975
是的
139
00:05:03,000 --> 00:05:03,976
那么最后三次吧
140
00:05:04,000 --> 00:05:05,975
好的
141
00:05:06,000 --> 00:05:06,976
向下走
142
00:05:07,000 --> 00:05:12,975
1、2、3、4、5
143
00:05:13,000 --> 00:05:14,975
好的
144
00:05:15,000 --> 00:05:15,975
那么接下来是最后两次
145
00:05:16,000 --> 00:05:16,975
好的
146
00:05:17,000 --> 00:05:17,976
下面
147
00:05:18,000 --> 00:05:22,975
1、2、3、4、5
148
00:05:23,000 --> 00:05:24,975
好的
149
00:05:25,000 --> 00:05:27,975
最后一次
150
00:05:28,000 --> 00:05:28,975
好的
151
00:05:29,000 --> 00:05:29,976
开始
152
00:05:30,000 --> 00:05:35,975
1、2、3、4、5
153
00:05:36,000 --> 00:05:36,975
好的
154
00:05:37,000 --> 00:05:37,975
OK
155
00:05:38,000 --> 00:05:38,975
太棒了
156
00:05:39,000 --> 00:05:39,975
我也是
157
00:05:40,000 --> 00:05:40,975
感觉有效果吗？
158
00:05:41,000 --> 00:05:41,975
完全没动，真的
159
00:05:42,000 --> 00:05:42,975
因为是坐办公室的
160
00:05:43,000 --> 00:05:43,975
是的
161
00:05:44,000 --> 00:05:44,975
我觉得非常好
162
00:05:45,000 --> 00:05:45,975
不好意思
163
00:05:46,000 --> 00:05:46,976
那么接下来做腹肌练习吧
164
00:05:47,000 --> 00:05:48,975
腹肌很厉害呢
165
00:05:49,000 --> 00:05:49,975
腹肌现在已经是
166
00:05:50,000 --> 00:05:50,976
可能是我们社团活动的缘故吧
167
00:05:51,000 --> 00:05:54,975
我觉得
168
00:05:55,000 --> 00:05:55,975
我之前是这样做的
169
00:05:56,000 --> 00:05:56,975
各种各样的
170
00:05:57,000 --> 00:05:57,975
因为嘛
171
00:05:58,000 --> 00:05:58,975
如果是捕手的话
172
00:05:59,000 --> 00:05:59,975
对对对
173
00:06:00,000 --> 00:06:00,975
蹲下的那个动作
174
00:06:01,000 --> 00:06:01,975
是的
175
00:06:02,000 --> 00:06:02,975
所以我应该是做过这个动作的
176
00:06:03,000 --> 00:06:03,975
不过
177
00:06:04,000 --> 00:06:04,975
好吧
178
00:06:05,000 --> 00:06:05,975
那么
179
00:06:06,000 --> 00:06:06,975
好的
180
00:06:07,000 --> 00:06:07,975
因为腹肌
181
00:06:08,000 --> 00:06:08,976
请把脚朝这边
182
00:06:09,000 --> 00:06:10,975
好的
183
00:06:11,000 --> 00:06:12,975
伸直
184
00:06:13,000 --> 00:06:13,975
这样
185
00:06:14,000 --> 00:06:14,975
想象着这里收缩
186
00:06:15,000 --> 00:06:15,975
好的
187
00:06:16,000 --> 00:06:16,975
一边收缩一边起来
188
00:06:17,000 --> 00:06:17,975
原来如此
189
00:06:18,000 --> 00:06:18,975
反过来手
190
00:06:19,000 --> 00:06:19,975
手抓住
191
00:06:20,000 --> 00:06:20,975
很难
192
00:06:21,000 --> 00:06:21,975
好的
193
00:06:22,000 --> 00:06:22,975
难吗？
194
00:06:23,000 --> 00:06:23,975
是的
195
00:06:24,000 --> 00:06:24,975
啊，确实是这样
196
00:06:25,000 --> 00:06:25,975
极端情况下这样就可以了
197
00:06:26,000 --> 00:06:26,975
真的吗
198
00:06:27,000 --> 00:06:27,975
是的
199
00:06:28,000 --> 00:06:28,975
请休息一下
200
00:06:29,000 --> 00:06:29,975
一边呼吸
201
00:06:30,000 --> 00:06:30,975
吸气
202
00:06:31,000 --> 00:06:31,975
吸进去
203
00:06:32,000 --> 00:06:32,975
是的
204
00:06:33,000 --> 00:06:33,975
请休息
205
00:06:34,000 --> 00:06:34,975
吸气
206
00:06:35,000 --> 00:06:35,975
好
207
00:06:36,000 --> 00:06:36,975
那就再3次
208
00:06:37,000 --> 00:06:37,976
是的
209
00:06:38,000 --> 00:06:39,975
一点点
210
00:06:40,000 --> 00:06:41,975
是的
211
00:06:42,000 --> 00:06:42,975
请休息
212
00:06:43,000 --> 00:06:43,975
吸气
213
00:06:44,000 --> 00:06:44,975
好
214
00:06:45,000 --> 00:06:45,975
再3次
215
00:06:46,000 --> 00:06:46,976
是的
216
00:06:47,000 --> 00:06:50,975
一点点
217
00:06:51,000 --> 00:06:51,975
是的
218
00:06:52,000 --> 00:06:52,975
3
219
00:06:53,000 --> 00:06:53,975
是的
220
00:06:54,000 --> 00:06:54,975
好的
221
00:06:55,000 --> 00:06:55,975
你真厉害
222
00:06:56,000 --> 00:06:56,975
啊
223
00:06:57,000 --> 00:06:57,975
腹部肌肉累吗
224
00:06:58,000 --> 00:06:58,975
好久没活动了
225
00:06:59,000 --> 00:06:59,975
啊
226
00:07:00,000 --> 00:07:00,975
真厉害
227
00:07:01,000 --> 00:07:01,975
是的
228
00:07:02,000 --> 00:07:02,975
接下来一点点
229
00:07:03,000 --> 00:07:03,975
慢慢加入コジョ
230
00:07:04,000 --> 00:07:04,975
是的
231
00:07:05,000 --> 00:07:05,975
保持这个状态
232
00:07:06,000 --> 00:07:06,975
啊就这样
233
00:07:07,000 --> 00:07:07,975
是的
234
00:07:08,000 --> 00:07:08,976
这样能起来吗
235
00:07:09,000 --> 00:07:10,975
是的
236
00:07:11,000 --> 00:07:11,975
我来试试
237
00:07:12,000 --> 00:07:12,976
是的
238
00:07:13,000 --> 00:07:15,975
这里
239
00:07:16,000 --> 00:07:16,975
是的
240
00:07:17,000 --> 00:07:17,976
1
241
00:07:18,000 --> 00:07:19,975
老师这样对吗
242
00:07:20,000 --> 00:07:20,975
对的，对的
243
00:07:21,000 --> 00:07:21,975
呢
244
00:07:22,000 --> 00:07:22,975
没关系
245
00:07:23,000 --> 00:07:23,975
是的
246
00:07:24,000 --> 00:07:24,975
2
247
00:07:25,000 --> 00:07:25,975
是的
248
00:07:26,000 --> 00:07:26,975
没关系
249
00:07:27,000 --> 00:07:27,975
从
250
00:07:28,000 --> 00:07:28,975
脸要直的
251
00:07:29,000 --> 00:07:29,975
直的
252
00:07:30,000 --> 00:07:30,975
是的
253
00:07:31,000 --> 00:07:31,976
直的
254
00:07:32,000 --> 00:07:33,975
是的
255
00:07:34,000 --> 00:07:34,975
这个几次
256
00:07:35,000 --> 00:07:35,975
再3次
257
00:07:36,000 --> 00:07:36,976
3次
258
00:07:37,000 --> 00:07:38,975
是的
259
00:07:39,000 --> 00:07:39,975
1
260
00:07:40,000 --> 00:07:40,975
2
261
00:07:41,000 --> 00:07:41,976
3
262
00:07:42,000 --> 00:07:43,975
4
263
00:07:44,000 --> 00:07:44,975
5
264
00:07:45,000 --> 00:07:45,975
6
265
00:07:46,000 --> 00:07:46,975
7
266
00:07:47,000 --> 00:07:47,975
8
267
00:07:48,000 --> 00:07:48,975
9
268
00:07:49,000 --> 00:07:49,975
10
269
00:07:50,000 --> 00:07:50,975
是的
270
00:07:51,000 --> 00:07:51,975
最后
271
00:07:52,000 --> 00:07:52,975
是的
272
00:07:53,000 --> 00:07:53,976
正面朝前
273
00:07:54,000 --> 00:07:55,975
是的
274
00:07:56,000 --> 00:07:56,975
好了
275
00:07:57,000 --> 00:07:57,975
是的
276
00:07:58,000 --> 00:07:58,975
怎么样
277
00:07:59,000 --> 00:07:59,975
一点点
278
00:08:00,000 --> 00:08:00,975
我来了
279
00:08:01,000 --> 00:08:01,975
确实是的
280
00:08:02,000 --> 00:08:02,975
现在一点点
281
00:08:03,000 --> 00:08:03,975
各种各样
282
00:08:04,000 --> 00:08:04,975
好久不见
283
00:08:05,000 --> 00:08:05,975
很好
284
00:08:06,000 --> 00:08:06,975
一点点
285
00:08:07,000 --> 00:08:07,975
上次呢
286
00:08:08,000 --> 00:08:08,975
用完之后
287
00:08:09,000 --> 00:08:09,975
请帮放松一下
288
00:08:10,000 --> 00:08:10,975
啊
289
00:08:11,000 --> 00:08:11,975
真的很硬
290
00:08:12,000 --> 00:08:12,975
其中一点点
291
00:08:13,000 --> 00:08:13,975
啊
292
00:08:14,000 --> 00:08:14,975
非常好
293
00:08:15,000 --> 00:08:15,975
你在锻炼腹肌
294
00:08:16,000 --> 00:08:16,975
啊
295
00:08:17,000 --> 00:08:17,975
确实是这样
296
00:08:18,000 --> 00:08:18,975
是的
297
00:08:19,000 --> 00:08:19,975
啊
298
00:08:20,000 --> 00:08:20,975
太厉害了
299
00:08:21,000 --> 00:08:21,975
锻炼腿部肌肉
300
00:08:22,000 --> 00:08:22,975
腿部肌肉
301
00:08:23,000 --> 00:08:23,975
是的
302
00:08:24,000 --> 00:08:24,975
旁边的
303
00:08:25,000 --> 00:08:25,975
真的很好
304
00:08:26,000 --> 00:08:26,975
真的吗
305
00:08:27,000 --> 00:08:27,976
是的
306
00:08:28,000 --> 00:08:32,975
一点点
307
00:08:33,000 --> 00:08:33,975
不好意思
308
00:08:34,000 --> 00:08:34,975
那么下一个
309
00:08:35,000 --> 00:08:35,975
胸肌
310
00:08:36,000 --> 00:08:36,975
嗯
311
00:08:37,000 --> 00:08:37,975
俯卧撑
312
00:08:38,000 --> 00:08:38,975
这里吗
313
00:08:39,000 --> 00:08:39,975
我想试试
314
00:08:40,000 --> 00:08:40,975
然后从肩膀前面
315
00:08:41,000 --> 00:08:41,975
很好
316
00:08:42,000 --> 00:08:42,975
这边这边吗
317
00:08:43,000 --> 00:08:43,975
是的
318
00:08:44,000 --> 00:08:44,975
没关系
319
00:08:45,000 --> 00:08:45,975
好的
320
00:08:46,000 --> 00:08:46,975
那么
321
00:08:47,000 --> 00:08:47,975
如果觉得困难
322
00:08:48,000 --> 00:08:48,975
可以膝盖着地
323
00:08:49,000 --> 00:08:49,975
没关系
324
00:08:50,000 --> 00:08:50,975
可以膝盖着地吗
325
00:08:51,000 --> 00:08:51,975
是的
326
00:08:52,000 --> 00:08:52,975
从一开始就膝盖着地
327
00:08:53,000 --> 00:08:53,975
是这样的感觉吗
328
00:08:54,000 --> 00:08:54,975
是的
329
00:08:55,000 --> 00:08:55,975
是这样的感觉吗
330
00:08:56,000 --> 00:08:56,975
是的
331
00:08:57,000 --> 00:08:57,975
啪的一声
332
00:08:58,000 --> 00:08:58,976
那么稍微
333
00:08:59,000 --> 00:09:02,975
稍微
334
00:09:03,000 --> 00:09:03,975
是的
335
00:09:04,000 --> 00:09:04,975
肩膀稍微
336
00:09:05,000 --> 00:09:05,975
手的宽度
337
00:09:06,000 --> 00:09:06,975
打开肩膀到这个程度
338
00:09:07,000 --> 00:09:07,975
是的
339
00:09:08,000 --> 00:09:08,975
这样
340
00:09:09,000 --> 00:09:09,975
脸也
341
00:09:10,000 --> 00:09:10,975
转向这边了呢
342
00:09:11,000 --> 00:09:11,975
嗯—
343
00:09:12,000 --> 00:09:12,975
这样
344
00:09:13,000 --> 00:09:13,975
就这样
345
00:09:14,000 --> 00:09:14,975
保持抬头
346
00:09:15,000 --> 00:09:15,975
是的
347
00:09:16,000 --> 00:09:16,975
然后
348
00:09:17,000 --> 00:09:17,975
向上
349
00:09:18,000 --> 00:09:18,975
嗯
350
00:09:19,000 --> 00:09:19,975
抬起
351
00:09:20,000 --> 00:09:20,975
是的
352
00:09:21,000 --> 00:09:21,975
这里的肌肉
353
00:09:22,000 --> 00:09:22,975
是的
354
00:09:23,000 --> 00:09:23,975
有意识地使用
355
00:09:24,000 --> 00:09:24,975
是的
356
00:09:25,000 --> 00:09:25,975
这个可以重复使用吗
357
00:09:26,000 --> 00:09:26,975
然后
358
00:09:27,000 --> 00:09:27,975
再稍微做5次
359
00:09:28,000 --> 00:09:28,976
试着做一下吧
360
00:09:29,000 --> 00:09:30,975
是的
361
00:09:31,000 --> 00:09:31,975
开始
362
00:09:32,000 --> 00:09:32,975
1
363
00:09:33,000 --> 00:09:33,975
收缩肌肉
364
00:09:34,000 --> 00:09:34,975
抬起
365
00:09:35,000 --> 00:09:35,975
是的
366
00:09:36,000 --> 00:09:36,975
4
367
00:09:37,000 --> 00:09:37,975
5
368
00:09:38,000 --> 00:09:38,975
4
369
00:09:39,000 --> 00:09:39,976
3
370
00:09:40,000 --> 00:09:41,975
2
371
00:09:42,000 --> 00:09:42,976
3
372
00:09:43,000 --> 00:09:44,975
2
373
00:09:45,000 --> 00:09:45,975
再
374
00:09:46,000 --> 00:09:46,975
2
375
00:09:47,000 --> 00:09:47,975
再2次
376
00:09:48,000 --> 00:09:48,976
是的
377
00:09:49,000 --> 00:09:57,000
4
378
00:10:09,000 --> 00:10:09,975
这个肌肉
379
00:10:10,000 --> 00:10:10,975
我觉得有感觉了
380
00:10:11,000 --> 00:10:11,975
是的
381
00:10:12,000 --> 00:10:12,975
稍微
382
00:10:13,000 --> 00:10:13,975
锻炼一下
383
00:10:14,000 --> 00:10:14,976
然后
384
00:10:15,000 --> 00:10:16,975
是的
385
00:10:17,000 --> 00:10:17,975
那么
386
00:10:18,000 --> 00:10:18,976
接下来是
387
00:10:19,000 --> 00:10:20,975
背部
388
00:10:21,000 --> 00:10:21,975
是的
389
00:10:22,000 --> 00:10:22,975
用这个
390
00:10:23,000 --> 00:10:23,975
来进行
391
00:10:24,000 --> 00:10:24,975
那么
392
00:10:25,000 --> 00:10:25,975
请您朝这边转过来
393
00:10:26,000 --> 00:10:26,975
是的
394
00:10:27,000 --> 00:10:27,975
这个
395
00:10:28,000 --> 00:10:28,975
啊
396
00:10:29,000 --> 00:10:29,975
脚上
397
00:10:30,000 --> 00:10:30,975
抬起来
398
00:10:31,000 --> 00:10:31,975
用
399
00:10:32,000 --> 00:10:32,975
下一个
400
00:10:33,000 --> 00:10:33,975
后面
401
00:10:34,000 --> 00:10:34,975
不要倒得太厉害
402
00:10:35,000 --> 00:10:35,975
是
403
00:10:36,000 --> 00:10:36,976
这样可以吗
404
00:10:37,000 --> 00:10:38,975
脚是
405
00:10:39,000 --> 00:10:39,975
是
406
00:10:40,000 --> 00:10:40,975
这个
407
00:10:41,000 --> 00:10:41,975
请拿去
408
00:10:42,000 --> 00:10:42,975
可以再张开一些
409
00:10:43,000 --> 00:10:43,975
是的
410
00:10:44,000 --> 00:10:44,975
是这样感觉吗
411
00:10:45,000 --> 00:10:45,975
大概是这样吧
412
00:10:46,000 --> 00:10:46,976
是
413
00:10:47,000 --> 00:10:48,975
用
414
00:10:49,000 --> 00:10:49,975
是这样感觉吗
415
00:10:50,000 --> 00:10:50,975
肌肉
416
00:10:51,000 --> 00:10:51,975
这里
417
00:10:52,000 --> 00:10:52,975
使用肌肉
418
00:10:53,000 --> 00:10:53,975
一直在用
419
00:10:54,000 --> 00:10:54,975
这里
420
00:10:55,000 --> 00:10:55,975
用这里
421
00:10:56,000 --> 00:10:56,976
背部训练
422
00:10:57,000 --> 00:10:58,975
是
423
00:10:59,000 --> 00:10:59,975
这里
424
00:11:00,000 --> 00:11:00,975
缩小
425
00:11:01,000 --> 00:11:01,975
肩胛骨
426
00:11:02,000 --> 00:11:02,975
现在正在用
427
00:11:03,000 --> 00:11:03,975
你也在用吗
428
00:11:04,000 --> 00:11:04,975
肩胛骨
429
00:11:05,000 --> 00:11:05,975
这里
430
00:11:06,000 --> 00:11:06,975
怎么样
431
00:11:07,000 --> 00:11:07,975
缩小
432
00:11:08,000 --> 00:11:08,975
这里
433
00:11:09,000 --> 00:11:09,975
是
434
00:11:10,000 --> 00:11:10,975
好了
435
00:11:11,000 --> 00:11:11,975
好的
436
00:11:12,000 --> 00:11:12,975
完全不动
437
00:11:13,000 --> 00:11:13,975
那么
438
00:11:14,000 --> 00:11:14,975
完全不动
439
00:11:15,000 --> 00:11:15,975
从这里
440
00:11:16,000 --> 00:11:16,976
我们再试三次
441
00:11:17,000 --> 00:11:18,975
是
442
00:11:19,000 --> 00:11:19,975
五次
443
00:11:20,000 --> 00:11:20,975
等一下
444
00:11:21,000 --> 00:11:21,975
你还好吗
445
00:11:22,000 --> 00:11:22,975
嗯
446
00:11:23,000 --> 00:11:23,975
那么刚才的
447
00:11:24,000 --> 00:11:24,975
身体上
448
00:11:25,000 --> 00:11:25,975
嗯
449
00:11:26,000 --> 00:11:26,975
这里
450
00:11:27,000 --> 00:11:27,975
在这里缩小的同时
451
00:11:28,000 --> 00:11:28,975
是
452
00:11:29,000 --> 00:11:29,975
我们做五次
453
00:11:30,000 --> 00:11:30,976
我们开始
454
00:11:31,000 --> 00:11:32,975
是
455
00:11:33,000 --> 00:11:33,975
那么
456
00:11:34,000 --> 00:11:34,975
旋转
457
00:11:35,000 --> 00:11:35,976
一
458
00:11:36,000 --> 00:11:37,975
二
459
00:11:38,000 --> 00:11:38,975
三
460
00:11:39,000 --> 00:11:39,975
四
461
00:11:40,000 --> 00:11:40,975
五
462
00:11:41,000 --> 00:11:41,975
是
463
00:11:42,000 --> 00:11:42,975
5
464
00:11:43,000 --> 00:11:43,975
真的很不错呢
465
00:11:44,000 --> 00:11:44,975
这里
466
00:11:45,000 --> 00:11:45,975
刚才还能用
467
00:11:46,000 --> 00:11:46,975
非常糟糕
468
00:11:47,000 --> 00:11:47,975
非常感谢您
469
00:11:48,000 --> 00:11:48,975
真的感觉很好呢
470
00:11:49,000 --> 00:11:49,975
感觉好吗？
471
00:11:50,000 --> 00:11:50,975
非常感谢您
472
00:11:51,000 --> 00:11:51,976
因为筋非常强
473
00:11:52,000 --> 00:12:00,000
肌肉
474
00:20:39,358 --> 00:20:40,934
明白吗？
475
00:20:40,959 --> 00:20:42,934
明白了
476
00:20:42,959 --> 00:20:50,959
如果全部卷起来就是键盘
477
00:20:52,959 --> 00:20:54,934
那么，我现在就给您展示一下
478
00:20:54,959 --> 00:21:01,934
老师，这样可以吗？
479
00:21:01,959 --> 00:21:03,934
可以
480
00:21:03,959 --> 00:21:05,934
稍微，打开一点会
481
00:21:05,959 --> 00:21:09,934
哎哎哎，稍微放进去一点
482
00:21:09,959 --> 00:21:17,959
先解开这个上面的束缚
483
00:21:19,959 --> 00:21:21,934
血液循环
484
00:21:21,959 --> 00:21:24,934
没关系，正是因为之前绑着
485
00:21:24,959 --> 00:21:26,934
血液循环停止了，现在打开了
486
00:21:26,959 --> 00:21:29,934
现在，血液循环正在流动的状态
487
00:21:29,959 --> 00:21:32,934
所以，那时按摩
488
00:21:32,959 --> 00:21:34,959
会更有效
489
00:21:36,959 --> 00:21:38,934
稍微吸一点，这里轻松一点
490
00:21:38,959 --> 00:21:41,934
现在，肌肉紧张了
491
00:21:41,959 --> 00:21:43,934
一旦紧张
492
00:21:43,959 --> 00:21:47,934
按摩的效果会不会减少呢
493
00:21:47,959 --> 00:21:51,934
“哗啦哗啦”这样，放进去
494
00:21:51,959 --> 00:21:53,934
是的，没问题
495
00:21:53,959 --> 00:22:01,959
血液循环，有一种不一样的感觉吗？
496
00:22:04,959 --> 00:22:07,934
嗯，确实不一样
497
00:22:07,959 --> 00:22:09,934
没关系
498
00:22:09,959 --> 00:22:14,934
在这种不束缚肌肉的状态下
499
00:22:14,959 --> 00:22:16,934
这个，不一样吧
500
00:22:16,959 --> 00:22:18,934
没有不一样哦
501
00:22:18,959 --> 00:22:20,934
没关系
502
00:22:20,959 --> 00:22:23,934
完全是我经常做的事情
503
00:22:23,959 --> 00:22:25,934
请不要担心
504
00:22:25,959 --> 00:22:28,934
这里
505
00:22:28,959 --> 00:22:36,959
吸到这里
506
00:23:28,951 --> 00:23:31,951
稍等一下
507
00:23:37,951 --> 00:23:39,951
糟糕
508
00:23:46,951 --> 00:23:48,926
你总是这样做吗？
509
00:23:48,951 --> 00:23:50,926
是的
510
00:23:50,951 --> 00:23:52,926
惊喜
511
00:23:52,951 --> 00:23:54,926
混蛋
512
00:23:54,951 --> 00:23:56,926
喂
513
00:23:56,951 --> 00:24:00,926
混蛋
514
00:24:00,951 --> 00:24:02,926
已经
515
00:24:02,951 --> 00:24:03,951
给你了
516
00:24:19,951 --> 00:24:21,926
稍微
517
00:24:21,951 --> 00:24:22,928
困扰了
518
00:24:22,951 --> 00:24:25,926
嗯
519
00:24:25,951 --> 00:24:28,926
相当刺激
520
00:24:28,951 --> 00:24:29,928
一定
521
00:24:29,951 --> 00:24:32,926
因为会变得更加不像话
522
00:24:32,951 --> 00:24:35,951
这个也相当于是立即死亡的一种呢
523
00:25:37,951 --> 00:25:39,951
相当
524
00:25:56,951 --> 00:25:59,926
这样做真的可以吗
525
00:25:59,951 --> 00:26:01,951
真的
526
00:26:39,230 --> 00:26:40,807
是这个Master吗
527
00:26:40,830 --> 00:26:42,830
是Master
528
00:29:04,318 --> 00:29:05,894
嗯
529
00:29:05,919 --> 00:29:09,894
啊
530
00:29:09,919 --> 00:29:17,919
嗯
531
00:29:22,239 --> 00:29:30,239
啊啊啊啊啊
532
00:29:34,878 --> 00:29:36,855
嗯
533
00:29:36,878 --> 00:29:44,878
啊
534
00:30:04,439 --> 00:30:07,855
嗯
535
00:30:07,878 --> 00:30:13,199
啊
536
00:35:29,791 --> 00:35:31,766
稍微等一下哦
537
00:35:31,791 --> 00:35:37,791
哇啊
538
00:35:41,791 --> 00:35:47,766
真厉害呢
539
00:35:47,791 --> 00:35:51,766
樱桃
540
00:35:51,791 --> 00:35:53,791
啊
541
00:36:29,791 --> 00:36:31,791
哇啊等一下
542
00:38:27,791 --> 00:38:29,791
舒服
543
00:40:03,583 --> 00:40:11,583
啊啊啊啊啊
544
00:40:37,119 --> 00:40:38,695
老师
545
00:40:38,719 --> 00:40:40,695
是吗
546
00:40:40,719 --> 00:40:42,695
恶心
547
00:40:42,719 --> 00:40:50,719
您也在这里生活吗
548
00:40:52,719 --> 00:41:10,719
恶心
549
00:41:58,271 --> 00:41:59,847
啊
550
00:41:59,871 --> 00:42:01,847
厉害
551
00:42:01,871 --> 00:42:03,847
有感觉
552
00:42:03,871 --> 00:42:05,871
没关系
553
00:42:07,871 --> 00:42:15,871
哦
554
00:46:08,831 --> 00:46:10,407
哦—
555
00:46:10,431 --> 00:46:12,407
哈—
556
00:46:12,431 --> 00:46:14,407
嗯—
557
00:46:14,431 --> 00:46:16,407
哈—
558
00:46:16,431 --> 00:46:18,407
嗯—
559
00:46:18,431 --> 00:46:20,407
哈—
560
00:46:20,431 --> 00:46:28,431
嗯—
561
00:46:32,431 --> 00:46:40,431
哈—
562
00:46:42,431 --> 00:46:46,407
嗯—
563
00:46:46,431 --> 00:46:52,407
哈—
564
00:46:52,431 --> 00:47:00,431
嗯—
29804
