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0
00:00:12,654 --> 00:00:14,631
你好
1
00:00:14,654 --> 00:00:16,631
今天请多多关照
2
00:00:16,655 --> 00:00:18,631
请多关照
3
00:00:18,655 --> 00:00:20,631
小川先生，感谢您的使用
4
00:00:20,655 --> 00:00:22,631
是的
5
00:00:22,655 --> 00:00:24,631
抱歉，因为预约比较多
6
00:00:24,655 --> 00:00:26,631
你真是一位非常大气的老师
7
00:00:26,655 --> 00:00:28,631
来介绍一下
8
00:00:28,655 --> 00:00:30,631
我从朋友那里听说
9
00:00:30,655 --> 00:00:32,631
最近稍微有点发胖了
10
00:00:32,655 --> 00:00:34,631
所以我减肥了
11
00:00:34,655 --> 00:00:36,631
是吗
12
00:00:36,655 --> 00:00:38,631
看不出来胖
13
00:00:38,655 --> 00:00:40,631
真的，大腿
14
00:00:40,655 --> 00:00:42,631
肉非常引人注意
15
00:00:42,655 --> 00:00:44,631
是吗
16
00:00:44,655 --> 00:00:46,631
而且
17
00:00:46,655 --> 00:00:48,631
内脏脂肪等
18
00:00:48,655 --> 00:00:50,631
容易增加
19
00:00:50,655 --> 00:00:52,631
确实是这样
20
00:00:52,655 --> 00:00:54,631
腹部也非常在意
21
00:00:54,655 --> 00:00:56,631
有好的训练方法吗
22
00:00:56,655 --> 00:00:58,631
要减少内脏脂肪
23
00:00:58,655 --> 00:01:00,631
但会变成饮食限制
24
00:01:00,655 --> 00:01:02,631
外部的
25
00:01:02,655 --> 00:01:04,632
增加肌肉
26
00:01:04,656 --> 00:01:06,632
内部肌肉也
27
00:01:06,656 --> 00:01:08,632
消费者变少等
28
00:01:08,656 --> 00:01:10,632
脂肪消耗变得容易
29
00:01:10,656 --> 00:01:12,632
能够锻炼内部肌肉
30
00:01:12,656 --> 00:01:14,632
相当辛苦吧
31
00:01:14,656 --> 00:01:16,632
嘛
32
00:01:16,656 --> 00:01:18,632
那个小川先生的
33
00:01:18,656 --> 00:01:20,632
根据体力
34
00:01:20,656 --> 00:01:22,632
我们会制定程序
35
00:01:22,656 --> 00:01:24,632
我几乎没有运动过
36
00:01:24,656 --> 00:01:26,632
对于这样的人
37
00:01:26,656 --> 00:01:28,632
是个性化的
38
00:01:28,656 --> 00:01:30,632
根据个人制定
39
00:01:30,656 --> 00:01:32,632
能够编制程序
40
00:01:32,656 --> 00:01:34,632
这是优点
41
00:01:34,656 --> 00:01:36,632
完全没有运动过吗
42
00:01:36,656 --> 00:01:38,632
什么都不做
43
00:01:38,656 --> 00:01:40,632
从什么时候开始
44
00:01:40,656 --> 00:01:42,632
可能是学生时代吧
45
00:01:42,656 --> 00:01:44,632
在体育课上
46
00:01:44,656 --> 00:01:46,632
这样的人很多
47
00:01:46,656 --> 00:01:48,632
真的吗
48
00:01:48,656 --> 00:01:50,632
个人教练很好吧
49
00:01:50,656 --> 00:01:52,632
大家都会运动吗？
50
00:01:52,656 --> 00:01:54,632
我本来是这么想的，
51
00:01:54,656 --> 00:01:56,632
正因为不习惯运动，
52
00:01:56,656 --> 00:01:58,632
一开始很多人想跟别人学习冲浪，
53
00:01:58,656 --> 00:02:00,632
所以请放心，
54
00:02:00,656 --> 00:02:02,632
大概几分钟，
55
00:02:02,656 --> 00:02:04,632
大约90分钟，
56
00:02:04,656 --> 00:02:06,632
边上网边做，
57
00:02:06,656 --> 00:02:08,632
不过今天因为是第一次，
58
00:02:08,656 --> 00:02:10,632
是的，
59
00:02:10,656 --> 00:02:12,632
您要加入吗？
60
00:02:12,656 --> 00:02:14,632
是的，非常想加入，
61
00:02:14,656 --> 00:02:16,632
明白了，
62
00:02:16,656 --> 00:02:18,632
首先在加入之前的体验，
63
00:02:18,656 --> 00:02:20,632
今天大约60分钟，
64
00:02:20,656 --> 00:02:22,632
那么就请做60分钟，
65
00:02:22,656 --> 00:02:24,632
因为你个子高，
66
00:02:24,656 --> 00:02:26,632
确实是的，
67
00:02:26,656 --> 00:02:28,632
腰部周围，
68
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是的，
69
00:02:30,656 --> 00:02:32,632
如果不加强腰部，
70
00:02:32,656 --> 00:02:34,632
年纪大了之后，
71
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腰部会变弱，
72
00:02:36,656 --> 00:02:38,632
容易导致身体状况恶化，
73
00:02:38,656 --> 00:02:40,632
原来如此，
74
00:02:40,656 --> 00:02:42,632
脚部方面，
75
00:02:42,656 --> 00:02:44,632
是的，
76
00:02:44,656 --> 00:02:46,632
虽然看起来不是很胖，
77
00:02:46,656 --> 00:02:48,632
但脚部我还是很关心，
78
00:02:48,656 --> 00:02:50,632
可以稍微问一下吗？
79
00:02:50,656 --> 00:02:52,632
可以，
80
00:02:52,656 --> 00:02:54,632
但是使用一个好的携带，
81
00:02:54,656 --> 00:02:56,632
使用方法正确的话，
82
00:02:56,656 --> 00:02:58,632
真的吗？
83
00:02:58,656 --> 00:03:00,632
确实是的，
84
00:03:00,656 --> 00:03:02,632
是的，
85
00:03:02,656 --> 00:03:04,632
但是要一点一点地，
86
00:03:04,656 --> 00:03:06,632
根据身体状况逐渐进行，
87
00:03:06,656 --> 00:03:08,632
是的，我会努力的，
88
00:03:08,656 --> 00:03:10,632
顺便问一下，今天，
89
00:03:10,656 --> 00:03:12,632
带来了服装吗？
90
00:03:12,656 --> 00:03:14,632
服装的事情，
91
00:03:14,656 --> 00:03:16,632
我必须带4天，
92
00:03:16,656 --> 00:03:18,632
不好意思，什么都没准备，
93
00:03:18,656 --> 00:03:20,632
虽然做了一些准备，
94
00:03:20,656 --> 00:03:22,632
但大家还是
95
00:03:22,656 --> 00:03:24,632
大家还是
96
00:03:24,656 --> 00:03:26,632
给你买衣服的感觉
97
00:03:26,656 --> 00:03:28,632
对不起
98
00:03:28,656 --> 00:03:30,632
那么我家里准备好了
99
00:03:30,656 --> 00:03:32,632
在租赁之上
100
00:03:32,656 --> 00:03:34,632
不好意思，可以借吗
101
00:03:34,656 --> 00:03:36,632
不好意思
102
00:03:36,656 --> 00:03:38,632
那么就赶紧吧
103
00:03:38,656 --> 00:03:40,632
在那边换衣服
104
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是的
105
00:03:42,656 --> 00:03:50,632
换好了
106
00:03:50,656 --> 00:03:52,632
这个样子
107
00:03:52,656 --> 00:03:54,632
有点
108
00:03:54,656 --> 00:03:56,632
也许能完全站起来
109
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真的吗
110
00:03:58,656 --> 00:04:00,632
相当那个啊
111
00:04:00,656 --> 00:04:02,632
因为是花，所以下面感觉像是穿上了
112
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是的
113
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稍微可以吗
114
00:04:06,656 --> 00:04:08,632
但是
115
00:04:08,656 --> 00:04:10,632
没有带来服装
116
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是的
117
00:04:12,656 --> 00:04:14,632
总之租赁是大家都在做的
118
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我认为没问题
119
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明白了
120
00:04:18,656 --> 00:04:20,632
可以吗
121
00:04:20,656 --> 00:04:22,632
是的
122
00:04:22,656 --> 00:04:24,632
再薄一点比较好
123
00:04:24,656 --> 00:04:26,632
这样体温不受限制
124
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是的
125
00:04:28,656 --> 00:04:30,632
那么请吧
126
00:04:30,656 --> 00:04:32,632
稍微精神一点
127
00:04:32,656 --> 00:04:34,632
我们走吧
128
00:04:34,656 --> 00:04:36,632
我会努力的
129
00:04:36,656 --> 00:04:38,632
我想看看体力
130
00:04:38,656 --> 00:04:40,632
从裙子开始
131
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那么
132
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是的
133
00:04:44,656 --> 00:04:46,632
手臂
134
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头的后面比较合适，但是
135
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有点紧吗
136
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没关系
137
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裙子明白吗
138
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是的，明白了
139
00:04:56,656 --> 00:04:58,632
那么
140
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1
141
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相当
142
00:05:02,656 --> 00:05:04,632
重心向前倾斜了
143
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是这样吗
144
00:05:06,656 --> 00:05:08,632
胸部挺直
145
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臀部向外突
146
00:05:10,656 --> 00:05:12,632
尽量像坐在椅子上的感觉
147
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膝盖不要太过前伸
148
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是的
149
00:05:16,656 --> 00:05:18,632
如果觉得痛苦，可以把手放在胸前吗
150
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握拳
151
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这里对吧
152
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啊，稍微
153
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有点困难呢
154
00:05:26,656 --> 00:05:28,632
那么我们起来吧
155
00:05:28,656 --> 00:05:30,632
好，慢慢地
156
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是的
157
00:05:34,656 --> 00:05:36,632
再往下一点吗？
158
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是的
159
00:05:38,656 --> 00:05:40,632
2
160
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是的
161
00:05:42,656 --> 00:05:44,632
3
162
00:05:44,656 --> 00:05:46,632
再稍微
163
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一点
164
00:05:48,656 --> 00:05:50,632
是的
165
00:05:50,656 --> 00:05:58,632
拿开了
166
00:05:58,656 --> 00:06:00,632
确实如此
167
00:06:00,656 --> 00:06:02,632
那么就用支撑带吧
168
00:06:02,656 --> 00:06:04,632
手要保持拿着
169
00:06:04,656 --> 00:06:06,632
然后，像突出臀部一样
170
00:06:06,656 --> 00:06:08,632
像坐在椅子上一样
171
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突出臀部
172
00:06:10,656 --> 00:06:12,632
这里
173
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是的
174
00:06:16,656 --> 00:06:18,632
6
175
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如果觉得痛苦，把腿打开可能会
176
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稍微包一下
177
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更容易
178
00:06:28,656 --> 00:06:30,632
把膝盖朝脚尖方向伸出
179
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是的
180
00:06:34,656 --> 00:06:36,632
边慢慢呼气边屏住呼吸
181
00:06:36,656 --> 00:06:38,632
然后
182
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站起来
183
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7
184
00:06:44,656 --> 00:06:46,632
8
185
00:06:46,656 --> 00:06:50,632
9
186
00:06:50,656 --> 00:06:52,632
要停下来吗？
187
00:06:52,656 --> 00:06:54,632
可能不会停下来
188
00:06:54,656 --> 00:07:00,632
10
189
00:07:00,656 --> 00:07:06,632
稍微
190
00:07:06,656 --> 00:07:08,632
体力
191
00:07:08,656 --> 00:07:10,632
体力
192
00:07:10,656 --> 00:07:12,632
从现在开始努力
193
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是的
194
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是的
195
00:07:16,656 --> 00:07:18,632
用力
196
00:07:18,656 --> 00:07:20,632
突出臀部
197
00:07:20,656 --> 00:07:22,632
再试一次
198
00:07:22,656 --> 00:07:24,632
双腿合并会更好
199
00:07:24,656 --> 00:07:26,632
是的
200
00:07:26,656 --> 00:07:28,632
用力
201
00:07:28,656 --> 00:07:32,632
突出臀部
202
00:07:32,656 --> 00:07:36,632
是的
203
00:07:36,656 --> 00:07:38,656
前倾
204
00:07:40,656 --> 00:07:42,632
感觉像是在给臀部用力
205
00:07:42,656 --> 00:07:44,632
是的
206
00:07:44,656 --> 00:07:48,632
稍微
207
00:07:48,656 --> 00:07:50,632
差不多能感受到肌肉了
208
00:07:50,656 --> 00:07:54,632
是的呢
209
00:07:54,656 --> 00:07:56,632
可能肌肉有点少
210
00:07:56,656 --> 00:07:58,632
不好意思
211
00:07:58,656 --> 00:08:00,632
那么我们来检查一下腹部肌肉
212
00:08:00,656 --> 00:08:02,632
进行吧
213
00:08:02,656 --> 00:08:04,632
把肌肉收紧吧
214
00:08:04,656 --> 00:08:06,632
往头部前进
215
00:08:06,656 --> 00:08:08,632
我会支持你的手
216
00:08:08,656 --> 00:08:10,632
请这里
217
00:08:10,656 --> 00:08:14,632
这里吗
218
00:08:14,656 --> 00:08:20,632
是的
219
00:08:20,656 --> 00:08:22,632
1
220
00:08:22,656 --> 00:08:26,632
2
221
00:08:26,656 --> 00:08:28,632
手，头后面
222
00:08:28,656 --> 00:08:30,632
2
223
00:08:30,656 --> 00:08:36,630
看起来很吃力呢
224
00:08:36,654 --> 00:08:38,630
很厉害
225
00:08:38,654 --> 00:08:40,630
我会支持的
226
00:08:40,654 --> 00:08:42,630
是的
227
00:08:42,654 --> 00:08:44,630
我会拉你的手
228
00:08:44,654 --> 00:08:48,630
慢慢来
229
00:08:48,654 --> 00:08:50,630
慢慢来
230
00:08:50,654 --> 00:08:52,630
在弯曲的过程中
231
00:08:52,654 --> 00:08:54,630
大概就是这里
232
00:08:54,654 --> 00:08:56,630
这里正好腹部用力
233
00:08:56,654 --> 00:08:58,630
现在用力
234
00:08:58,654 --> 00:09:02,630
是的
235
00:09:02,654 --> 00:09:04,630
来吧
236
00:09:04,654 --> 00:09:06,630
好的
237
00:09:06,654 --> 00:09:08,630
对不起
238
00:09:08,654 --> 00:09:10,630
是不是有点远
239
00:09:10,654 --> 00:09:12,630
怎么了
240
00:09:12,654 --> 00:09:14,630
距离
241
00:09:14,654 --> 00:09:16,630
无论如何都要个人检测
242
00:09:16,654 --> 00:09:18,630
因为真的很快
243
00:09:18,654 --> 00:09:20,630
有时候也会裹在身上
244
00:09:20,654 --> 00:09:22,630
今天也会近一些
245
00:09:22,654 --> 00:09:24,630
我明白了
246
00:09:24,654 --> 00:09:26,630
有点害羞
247
00:09:26,654 --> 00:09:28,630
嘛，没问题当然
248
00:09:28,654 --> 00:09:30,630
是的
249
00:09:30,654 --> 00:09:32,630
不害羞的话
250
00:09:32,654 --> 00:09:34,630
做不出好的感觉
251
00:09:34,654 --> 00:09:36,630
是的
252
00:09:36,654 --> 00:09:38,630
请多关照
253
00:09:38,654 --> 00:09:40,630
2
254
00:09:40,654 --> 00:09:48,630
3
255
00:09:48,654 --> 00:09:52,630
如果可以的话
256
00:09:52,654 --> 00:09:54,630
最好不要屏住呼吸
257
00:09:54,654 --> 00:09:56,630
是的
258
00:09:56,654 --> 00:09:58,630
如果可以的话
259
00:09:58,654 --> 00:10:00,630
吸一口气
260
00:10:00,654 --> 00:10:02,630
屏住呼吸
261
00:10:02,654 --> 00:10:04,630
上升
262
00:10:04,654 --> 00:10:06,630
是的
263
00:10:06,654 --> 00:10:08,630
我来了
264
00:10:08,654 --> 00:10:10,630
4
265
00:10:10,654 --> 00:10:12,630
啊，不好意思
266
00:10:12,654 --> 00:10:14,630
啊，拿走了
267
00:10:14,654 --> 00:10:16,630
因为实在太接近了
268
00:10:16,654 --> 00:10:18,630
是的，我来了
269
00:10:18,654 --> 00:10:22,630
5
270
00:10:22,654 --> 00:10:28,630
6
271
00:10:28,654 --> 00:10:30,630
7
272
00:10:30,654 --> 00:10:36,630
8
273
00:10:36,654 --> 00:10:40,630
啊，
274
00:10:40,654 --> 00:10:42,630
可能是因为肌肉暖和了起来
275
00:10:42,654 --> 00:10:44,630
开始动起来了呢
276
00:10:44,654 --> 00:10:46,630
稍微
277
00:10:46,654 --> 00:10:48,630
脚部就这样轻松地跟上来了
278
00:10:48,654 --> 00:10:50,630
是的
279
00:10:50,654 --> 00:10:52,630
手的位置无论哪边都不会改变哦
280
00:10:52,654 --> 00:10:54,630
是的
281
00:10:54,654 --> 00:10:56,630
感觉有点暖和了呢
282
00:10:56,654 --> 00:10:58,630
是的
283
00:10:58,654 --> 00:11:00,630
紧贴着不要让它动
284
00:11:00,654 --> 00:11:02,630
我支持你
285
00:11:02,654 --> 00:11:04,630
是的
286
00:11:04,654 --> 00:11:06,630
边发声
287
00:11:06,654 --> 00:11:08,630
10
288
00:11:08,654 --> 00:11:12,630
9
289
00:11:12,654 --> 00:11:20,630
10
290
00:11:20,654 --> 00:11:24,630
稍微做法
291
00:11:24,654 --> 00:11:28,630
是的呢
292
00:11:28,654 --> 00:11:30,630
现在稍微
293
00:11:30,654 --> 00:11:32,630
要加一些运动吗
294
00:11:32,654 --> 00:11:34,630
或者边休息
295
00:11:34,654 --> 00:11:36,630
做点拉伸运动怎么样
296
00:11:36,654 --> 00:11:38,630
稍微拉伸一下可以吗
297
00:11:38,654 --> 00:11:40,630
明白了
298
00:11:40,654 --> 00:11:42,630
那就这样吧
299
00:11:42,654 --> 00:11:44,630
在胯下穿过之前站直
300
00:11:44,654 --> 00:11:46,630
在胯下穿过之前吗
301
00:11:46,654 --> 00:11:48,630
是的
302
00:11:48,654 --> 00:11:50,630
兼顾身体感觉的运动
303
00:11:50,654 --> 00:11:52,630
拉伸动作
304
00:11:52,654 --> 00:11:54,630
请展示一下
305
00:11:54,654 --> 00:11:56,630
是的
306
00:11:56,654 --> 00:11:58,630
那么
307
00:11:58,654 --> 00:12:00,630
手在
308
00:12:00,654 --> 00:12:02,630
肩膀下面
309
00:12:02,654 --> 00:12:04,630
是的
310
00:12:04,654 --> 00:12:06,630
手稍微拉回来一点
311
00:12:06,654 --> 00:12:08,630
是的
312
00:12:08,654 --> 00:12:10,630
这样
313
00:12:10,654 --> 00:12:12,630
就是大腿肌肉
314
00:12:12,654 --> 00:12:14,630
和大腿脂肪肌肉的拉伸了
315
00:12:14,654 --> 00:12:16,630
是的
316
00:12:16,654 --> 00:12:18,630
从右脚开始抬起来
317
00:12:18,654 --> 00:12:20,630
像踢一样
318
00:12:20,654 --> 00:12:22,630
向后抬起
319
00:12:22,654 --> 00:12:28,630
保持
320
00:12:28,654 --> 00:12:30,630
平衡
321
00:12:30,654 --> 00:12:32,630
不要晃动
322
00:12:32,654 --> 00:12:34,630
大大地抬起来
323
00:12:34,654 --> 00:12:36,630
你在这里用力
324
00:12:36,654 --> 00:12:38,630
明白吗
325
00:12:38,654 --> 00:12:46,654
接下来就这样
326
00:12:48,654 --> 00:12:50,630
把脚拉到眼睛的位置吧
327
00:12:50,654 --> 00:12:52,630
咕噜噜
328
00:12:52,654 --> 00:12:54,630
像抱住脚一样
329
00:12:54,654 --> 00:12:58,630
提起来吧
330
00:12:58,654 --> 00:13:00,630
咕噜噜
331
00:13:00,654 --> 00:13:06,630
请保持双手平衡
332
00:13:06,654 --> 00:13:08,630
咕噜噜
333
00:13:08,654 --> 00:13:10,630
拉过来
334
00:13:10,654 --> 00:13:16,630
感觉到屁股的肌肉拉伸了吗？
335
00:13:16,654 --> 00:13:18,630
明白吗？
336
00:13:18,654 --> 00:13:20,630
是的
337
00:13:20,654 --> 00:13:26,630
那么，换另一边提起来吧
338
00:13:26,654 --> 00:13:28,630
是的
339
00:13:28,654 --> 00:13:30,630
把右脚向后抬起
340
00:13:30,654 --> 00:13:36,630
抬得很好呢
341
00:13:36,654 --> 00:13:38,630
真的吗？
342
00:13:38,654 --> 00:13:40,630
还要再抬起来
343
00:13:40,654 --> 00:13:42,630
腰部的肌肉
344
00:13:42,654 --> 00:13:44,630
腰部肌肉的纹理要配合
345
00:13:44,654 --> 00:13:46,630
后半部分就会变得松松垮垮
346
00:13:46,654 --> 00:13:48,630
出现这种情况
347
00:13:48,654 --> 00:13:52,630
就这样换到另一边
348
00:13:52,654 --> 00:13:54,630
拉到胸部位置
349
00:13:54,654 --> 00:14:02,654
请把右脚抬起来
350
00:14:04,654 --> 00:14:10,630
像脚跟贴着臀部一样
351
00:14:10,654 --> 00:14:12,630
继续抬起
352
00:14:12,654 --> 00:14:14,630
那时手要尽量
353
00:14:14,654 --> 00:14:16,630
是的
354
00:14:16,654 --> 00:14:20,630
手转一圈
355
00:14:20,654 --> 00:14:22,630
是的
356
00:14:22,654 --> 00:14:24,630
可以吗？
357
00:14:24,654 --> 00:14:26,630
是的
358
00:14:26,654 --> 00:14:30,630
咕噜噜
359
00:14:30,654 --> 00:14:32,630
感觉像是慢慢移动
360
00:14:32,654 --> 00:14:38,630
腰周围
361
00:14:38,654 --> 00:14:40,630
会注意到的吗？
362
00:14:40,654 --> 00:14:42,630
会注意到的
363
00:14:42,654 --> 00:14:44,630
有点疼
364
00:14:44,654 --> 00:14:46,630
从腹部外侧
365
00:14:46,654 --> 00:14:48,630
如果不重新做一次
366
00:14:48,654 --> 00:14:52,630
保持松松垮垮的状态
367
00:14:52,654 --> 00:14:54,630
就会失去平衡哦
368
00:14:54,654 --> 00:14:58,630
是的，请轻松些
369
00:14:58,654 --> 00:15:02,630
再深吸一口气
370
00:15:02,654 --> 00:15:04,630
边呼气边保持同样的站姿来做吧
371
00:15:04,654 --> 00:15:06,630
是的
372
00:15:06,654 --> 00:15:08,630
开始
373
00:15:08,654 --> 00:15:10,630
手要尽量
374
00:15:10,654 --> 00:15:12,630
手转一圈
375
00:15:12,654 --> 00:15:14,630
是的
376
00:15:14,654 --> 00:15:16,630
眼睛也大幅度地转动的感觉
377
00:15:16,654 --> 00:15:18,630
是的
378
00:15:18,654 --> 00:15:20,630
再稍微一点
379
00:15:20,654 --> 00:15:22,630
抬起臀部
380
00:15:22,654 --> 00:15:24,630
要不我们再多点接触？
381
00:15:24,654 --> 00:15:26,630
是的
382
00:15:26,654 --> 00:15:28,630
有点害羞呢
383
00:15:28,654 --> 00:15:30,630
嘛，稍微透点了呢
384
00:15:30,654 --> 00:15:34,630
大家都能做，所以没问题吧
385
00:15:34,654 --> 00:15:36,630
真的吗？
386
00:15:36,654 --> 00:15:38,630
是的，手
387
00:15:38,654 --> 00:15:40,630
放松手臂
388
00:15:40,654 --> 00:15:42,630
边呼气
389
00:15:42,654 --> 00:15:44,630
伸展手臂好几次呢
390
00:15:44,654 --> 00:15:46,630
是的
391
00:15:46,654 --> 00:15:48,630
呼—
392
00:15:48,654 --> 00:15:50,630
足够
393
00:15:50,654 --> 00:15:56,630
是的，OK
394
00:15:56,654 --> 00:16:02,630
向那边的公主
395
00:16:02,654 --> 00:16:04,630
试着藏起来
396
00:16:04,654 --> 00:16:08,630
是这样吗？
397
00:16:08,654 --> 00:16:10,630
是的
398
00:16:10,654 --> 00:16:12,630
嘛，现在要直接进行了呢
399
00:16:12,654 --> 00:16:14,630
是的
400
00:16:14,654 --> 00:16:16,630
向上弯曲
401
00:16:16,654 --> 00:16:18,630
足够
402
00:16:18,654 --> 00:16:24,630
直直的
403
00:16:24,654 --> 00:16:26,630
是的
404
00:16:26,654 --> 00:16:28,630
前进，转动身体侧面
405
00:16:28,654 --> 00:16:32,630
砰，在旁边
406
00:16:32,654 --> 00:16:34,630
是的
407
00:16:34,654 --> 00:16:36,630
那么
408
00:16:36,654 --> 00:16:38,630
我们也来加一个吧？
409
00:16:38,654 --> 00:16:40,630
是的
410
00:16:40,654 --> 00:16:42,630
直直的
411
00:16:42,654 --> 00:16:50,630
是的，另一侧
412
00:16:50,654 --> 00:16:56,630
身体侧面有拉伸的感觉
413
00:16:56,654 --> 00:16:58,654
向上
414
00:17:00,654 --> 00:17:02,630
稍微放一下
415
00:17:02,654 --> 00:17:04,631
是的呢
416
00:17:04,654 --> 00:17:06,631
稍微，是的呢
417
00:17:06,654 --> 00:17:08,631
疼吗？
418
00:17:08,654 --> 00:17:16,654
把手放在后面
419
00:17:18,654 --> 00:17:20,631
然后
420
00:17:20,654 --> 00:17:22,631
胸部有膨胀的感觉呢
421
00:17:22,654 --> 00:17:24,631
是的
422
00:17:24,654 --> 00:17:26,654
胸部
423
00:17:28,654 --> 00:17:30,631
大家
424
00:17:30,654 --> 00:17:32,631
都是这样做的吗？
425
00:17:32,654 --> 00:17:34,631
嘛，每个人
426
00:17:34,654 --> 00:17:36,631
程序是不同的呢
427
00:17:36,654 --> 00:17:38,631
是个人的
428
00:17:38,654 --> 00:17:40,631
程序，所以
429
00:17:40,654 --> 00:17:42,631
没有技巧的话体力
430
00:17:42,654 --> 00:17:44,631
也不是特别多
431
00:17:44,654 --> 00:17:46,631
所以正在尝试接受它呢
432
00:17:46,654 --> 00:17:48,631
敞开胸怀
433
00:17:48,654 --> 00:17:52,631
这个，有点
434
00:17:52,654 --> 00:17:54,631
很难受吗？
435
00:17:54,654 --> 00:17:56,654
不是，稍微
436
00:17:58,654 --> 00:18:00,631
可能是脂肪密集的肌肉比较强吧？
437
00:18:00,654 --> 00:18:02,631
其实没有啦
438
00:18:02,654 --> 00:18:06,631
请稍等一下
439
00:18:06,654 --> 00:18:08,631
你在做什么呢？
440
00:18:08,654 --> 00:18:10,631
因为胸前的开口太小
441
00:18:10,654 --> 00:18:14,631
所以上面不合身
442
00:18:14,654 --> 00:18:16,631
从上面开始
443
00:18:16,654 --> 00:18:18,631
不太好哦
444
00:18:18,654 --> 00:18:20,631
从上面
445
00:18:20,654 --> 00:18:22,631
果然
446
00:18:22,654 --> 00:18:24,631
那是非常重要的事情
447
00:18:24,654 --> 00:18:26,631
请把手放在后面
448
00:18:26,654 --> 00:18:28,631
让胸部扩大
449
00:18:28,654 --> 00:18:30,631
然后，用力
450
00:18:30,654 --> 00:18:32,631
呢
451
00:18:32,654 --> 00:18:34,631
请稍微停下来
452
00:18:34,654 --> 00:18:36,631
怎么了？
453
00:18:36,654 --> 00:18:40,631
如果肩膀转动
454
00:18:40,654 --> 00:18:42,631
就会变成Egoze（一种不雅姿势）了
455
00:18:42,654 --> 00:18:44,631
果然姿势很重要呢
456
00:18:44,654 --> 00:18:46,631
想要向上移动
457
00:18:46,654 --> 00:18:48,631
别这么做
458
00:18:48,654 --> 00:18:50,631
如果做得太大
459
00:18:50,654 --> 00:18:52,631
就不行了
460
00:18:52,654 --> 00:18:54,631
会稍微露出来
461
00:18:54,654 --> 00:18:58,631
从后面看是看不到的哦
462
00:18:58,654 --> 00:19:00,631
那么就只做胸前的拉伸
463
00:19:00,654 --> 00:19:02,631
保持这个姿势来做吧
464
00:19:02,654 --> 00:19:04,631
稍微
465
00:19:04,654 --> 00:19:06,631
把手伸展开来
466
00:19:06,654 --> 00:19:08,631
是的，请伸展
467
00:19:08,654 --> 00:19:10,631
大幅度地
468
00:19:10,654 --> 00:19:12,631
让我们来创造余裕肌肉吧
469
00:19:12,654 --> 00:19:14,631
是的
470
00:19:14,654 --> 00:19:16,631
大幅度地做，然后放松
471
00:19:16,654 --> 00:19:18,631
如果有人来了怎么办呢？
472
00:19:18,654 --> 00:19:20,631
这里
473
00:19:20,654 --> 00:19:22,631
因为是胸部
474
00:19:22,654 --> 00:19:24,631
所以没人来
475
00:19:24,654 --> 00:19:26,631
所以，请尽情地
476
00:19:26,654 --> 00:19:28,631
运动吧
477
00:19:28,654 --> 00:19:30,631
挺起胸膛
478
00:19:30,654 --> 00:19:32,631
啊，很好的状态
479
00:19:32,654 --> 00:19:34,631
胸部挺得很厉害
480
00:19:34,654 --> 00:19:36,631
你明白吗？
481
00:19:36,654 --> 00:19:38,631
请稍微停下来
482
00:19:38,654 --> 00:19:40,631
状态非常好
483
00:19:40,654 --> 00:19:42,631
心，胸骨的地方打开了哦
484
00:19:42,654 --> 00:19:48,631
稍微观察一下身体强化的情况
485
00:19:48,654 --> 00:19:50,631
稍微
486
00:19:50,654 --> 00:19:52,631
不行
487
00:19:52,654 --> 00:19:54,654
这样的话
488
00:20:08,448 --> 00:20:10,023
是的，那样。
489
00:20:10,048 --> 00:20:15,023
我认为会有好的效果出现。
490
00:20:15,048 --> 00:20:18,023
是的，非常好。
491
00:20:18,048 --> 00:20:26,048
啊，请再等一下。
492
00:20:28,048 --> 00:20:34,048
就这样，向脚的方向，稍微走吧。
493
00:20:35,048 --> 00:20:39,023
啊，有点害羞呢。
494
00:20:39,048 --> 00:20:43,023
展示一下大腿的肌肉。
495
00:20:43,048 --> 00:20:49,023
我们来做大腿拉伸。
496
00:20:49,048 --> 00:20:52,023
就这样伸直腿。
497
00:20:52,048 --> 00:20:55,023
是的，我来了。
498
00:20:55,048 --> 00:20:59,048
到前面来。
499
00:21:02,048 --> 00:21:05,023
给予身体。
500
00:21:05,048 --> 00:21:07,023
不好意思。
501
00:21:07,048 --> 00:21:09,023
是的。
502
00:21:09,048 --> 00:21:12,023
那么，伸展一下肩膀。
503
00:21:12,048 --> 00:21:20,048
同时锻炼身体侧面和大腿的肌肉。
504
00:21:22,048 --> 00:21:26,048
请把手放在后面。
505
00:21:28,048 --> 00:21:33,023
在脚的时候，如果能把这里伸直会更好。
506
00:21:33,048 --> 00:21:41,048
我到后面去。
507
00:21:44,048 --> 00:21:47,023
感觉像抓住脚尖一样。
508
00:21:47,048 --> 00:21:55,048
做得很好呢。
509
00:21:56,048 --> 00:21:58,023
是的。
510
00:21:58,048 --> 00:22:06,048
肩部总是转动呢。
511
00:22:10,048 --> 00:22:13,023
是啊，有点害羞。
512
00:22:13,048 --> 00:22:16,023
妈妈是不是没有这样的情况呢？
513
00:22:16,048 --> 00:22:18,048
痛。
514
00:22:25,048 --> 00:22:28,023
刚才还在做同样的姿势。
515
00:22:28,048 --> 00:22:31,023
比刚才更柔软的地方。
516
00:22:31,048 --> 00:22:34,023
请把手放在后面。
517
00:22:34,048 --> 00:22:36,023
是啊。
518
00:22:36,048 --> 00:22:39,048
在脚的中间。
519
00:22:51,392 --> 00:22:54,967
振动着，那里就会感到刺痛
520
00:22:54,990 --> 00:23:02,990
要不让臀部振动看看？
521
00:23:04,990 --> 00:23:07,967
为了提高刚才拉伸的效果
522
00:23:07,990 --> 00:23:14,967
脚尖，右脚打开，就这样
523
00:23:14,990 --> 00:23:17,967
按住脚，向那里走吧
524
00:23:17,990 --> 00:23:20,990
按住臀部，向那里走吧
525
00:23:33,886 --> 00:23:37,462
冬天的情绪很痛苦吗？
526
00:23:37,487 --> 00:23:39,462
只有一点点
527
00:23:39,487 --> 00:23:41,462
那么稍微休息一下吧
528
00:23:41,487 --> 00:23:43,462
稍微
529
00:23:43,487 --> 00:23:49,462
让我们慢慢跟着来
530
00:23:49,487 --> 00:23:57,487
没问题吧？
531
00:24:13,502 --> 00:24:15,078
哦—
532
00:24:15,103 --> 00:24:22,078
是的，身体也暖和了，所以
533
00:24:22,103 --> 00:24:30,078
就这样，爽快地做吧
534
00:24:30,103 --> 00:24:32,078
是的
535
00:24:32,103 --> 00:24:38,078
刚才那个人，爽快地做
536
00:24:38,103 --> 00:24:40,078
右脚打开
537
00:24:40,103 --> 00:24:41,079
啊，稍微
538
00:24:41,104 --> 00:24:43,078
是的，就这样爽快地做
539
00:24:43,103 --> 00:24:45,078
啊，这个是圆的
540
00:24:45,103 --> 00:24:47,078
是圆的
541
00:24:47,103 --> 00:24:49,078
是的
542
00:24:49,103 --> 00:24:51,078
慢慢地
543
00:24:51,103 --> 00:24:53,078
把屁股向外推
544
00:24:53,103 --> 00:24:59,078
这样
545
00:24:59,103 --> 00:25:01,103
是的，就这样
546
00:25:42,846 --> 00:25:44,423
把屁股贴上去
547
00:25:44,446 --> 00:25:46,423
啊，嗯，不是要把脚放上去吗
548
00:25:46,446 --> 00:25:50,423
是的，是的
549
00:25:50,446 --> 00:25:52,423
在妈妈的情况下
550
00:25:52,446 --> 00:25:54,423
下半身很僵硬呢
551
00:25:54,446 --> 00:25:56,423
啊，是的
552
00:25:56,446 --> 00:25:58,423
稍微，我们弯下身子吧
553
00:25:58,446 --> 00:26:00,423
请
554
00:26:00,446 --> 00:26:02,423
那么，屁股
555
00:26:02,446 --> 00:26:04,423
会逐渐站起来的
556
00:26:04,446 --> 00:26:10,423
是靠近屁股那边，还是
557
00:26:10,446 --> 00:26:12,423
稍微，我把它提高
558
00:26:12,446 --> 00:26:14,423
啊，嗯，稍微
559
00:26:14,446 --> 00:26:20,423
上升
560
00:26:20,446 --> 00:26:24,423
让屁股接触
561
00:26:24,446 --> 00:26:32,446
啊，上去了
562
00:26:34,446 --> 00:26:36,446
没问题吧？
563
00:26:38,446 --> 00:26:40,423
在日常生活中也是
564
00:26:40,446 --> 00:26:46,423
无论如何，靠近屁股这边
565
00:26:46,446 --> 00:26:48,423
应该很协调吧
566
00:26:48,446 --> 00:26:54,423
稍微，心脏会撞击呢
567
00:26:54,446 --> 00:26:58,423
这是训练吗
568
00:26:58,446 --> 00:27:00,423
是的
569
00:27:00,446 --> 00:27:02,423
毕竟，训练和
570
00:27:02,446 --> 00:27:04,423
放松是
571
00:27:04,446 --> 00:27:06,423
表里如一
572
00:27:06,446 --> 00:27:08,423
为了提高训练效果
573
00:27:08,446 --> 00:27:10,423
无论如何，紧张感是
574
00:27:10,446 --> 00:27:12,423
不可或缺的
575
00:27:12,446 --> 00:27:14,423
感觉力量
576
00:27:14,446 --> 00:27:22,446
稍微放松了
577
00:27:24,446 --> 00:27:26,423
希望能有好的效果
578
00:27:26,446 --> 00:27:28,446
产生好的效果
579
00:27:30,446 --> 00:27:38,446
好好地把被子铺好
580
00:27:44,446 --> 00:27:46,423
这样按摩着舒服吧
581
00:27:46,446 --> 00:27:48,423
是的
582
00:27:48,446 --> 00:27:54,423
手掌厚的地方
583
00:27:54,446 --> 00:27:56,446
然后，请再帮我按按肚子
584
00:27:58,446 --> 00:28:02,423
请稍等一下
585
00:28:02,446 --> 00:28:10,446
这东西是什么
586
00:28:24,446 --> 00:28:26,446
这个，是坐垫吗
587
00:29:14,446 --> 00:29:16,423
您似乎对此有疑问
588
00:29:16,446 --> 00:29:20,423
效果的手法
589
00:29:20,446 --> 00:29:22,446
我认为也是有的
590
00:29:34,446 --> 00:29:42,446
稍微
591
00:30:00,446 --> 00:30:02,423
观察一下身体的反应
592
00:30:02,446 --> 00:30:06,423
只要能够提取出来
593
00:30:06,446 --> 00:30:08,423
心情也一起来调整一下吧
594
00:30:08,446 --> 00:30:16,446
比刚才身体的动作好些了吗
595
00:30:20,446 --> 00:30:22,423
稍微
596
00:30:22,446 --> 00:30:26,446
怎么样
597
00:30:28,446 --> 00:30:30,423
那么
598
00:30:30,446 --> 00:30:32,423
稍微
599
00:30:32,446 --> 00:30:34,423
只有妈妈一个人
600
00:30:34,446 --> 00:30:36,423
妈妈和我
601
00:30:36,446 --> 00:30:38,423
会有相同的体格
602
00:30:38,446 --> 00:30:40,423
是的
603
00:30:40,446 --> 00:30:42,446
稍微
604
00:30:44,446 --> 00:30:52,446
妈妈
605
00:31:12,446 --> 00:31:14,423
哇—
606
00:31:14,446 --> 00:31:18,446
哦—
607
00:31:31,968 --> 00:31:35,567
看起来明显有区别
608
00:32:00,768 --> 00:33:02,366
哦—
609
00:33:42,846 --> 00:33:50,846
妈妈
610
00:34:23,295 --> 00:34:27,894
要去做了吗
611
00:34:28,894 --> 00:34:47,894
啊
612
00:35:59,894 --> 00:36:01,871
是刚生下来的吗？
613
00:36:01,894 --> 00:36:03,871
需要立起来什么东西吗？
614
00:36:03,894 --> 00:36:09,871
腰部挺直出来
615
00:36:09,894 --> 00:36:17,894
腰部挺直
616
00:36:19,894 --> 00:36:23,871
啊，这个姿势不错
617
00:36:23,894 --> 00:36:31,894
啊，不行
618
00:36:37,894 --> 00:36:43,871
啊
619
00:36:43,894 --> 00:36:47,871
请稍等一下
620
00:36:47,894 --> 00:36:55,894
啊，稍微
621
00:36:57,894 --> 00:36:59,871
这样不行哦
622
00:36:59,894 --> 00:37:05,871
啊
623
00:37:05,894 --> 00:37:07,871
总是进来
624
00:37:07,894 --> 00:37:15,894
啊
625
00:37:25,894 --> 00:37:27,871
总是进来
626
00:37:27,894 --> 00:37:35,894
啊
627
00:42:17,894 --> 00:42:19,871
妈妈，非常地
628
00:42:19,894 --> 00:42:21,871
伸展开了腰部呢
629
00:42:21,894 --> 00:42:23,871
嗯嗯
630
00:42:23,894 --> 00:42:31,894
啊
631
00:42:41,894 --> 00:42:43,871
嗯嗯
632
00:42:43,894 --> 00:42:51,894
啊
633
00:45:09,894 --> 00:45:11,871
这样很好呢
634
00:45:11,894 --> 00:45:13,871
我觉得非常有效
635
00:45:13,894 --> 00:45:21,894
啊
636
00:48:29,894 --> 00:48:31,871
请稍等体重
637
00:48:31,894 --> 00:48:33,871
是的
638
00:48:33,894 --> 00:48:41,894
啊啊
639
00:53:09,894 --> 00:53:11,871
这样可以吗？要倒满吗？
640
00:53:11,894 --> 00:53:19,894
啊啊
641
00:53:54,688 --> 00:53:57,264
今天的节目到此结束。
642
00:53:57,288 --> 00:54:01,264
如果喜欢的话，请再次预约。
643
00:54:01,288 --> 00:54:06,264
非常感谢您。
644
00:54:06,288 --> 00:54:08,288
感谢您的收看。
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