AISubs v3.7
Keirei Asa's video.
Raise your legs at the same time.
From "Banzai", go!
From the moment you stretch your abs, shrink them.
Go! Go! Go!
Raise your legs at the same time.
Go! Go! Go!
15 seconds left!
Go! Go! Go! Go! Go! 13 seconds left!
Yes, I drank water and stabilized my breathing.
Seriously.
Yes.
Also, like this.
Normal squats like this.
Squats are also around the buttocks and thighs.
Turn around and hold it if you can.
Ouch!
Oh, the other hand, the other hand, the other hand.
This one?
One, two, three.
Here we go!
Yes, and the weight is in front of you.
I feel like I finished my work.
How was your abs training today?
It was hard.
While I was doing it, I thought it was hell, but when I finished it, I felt like I exercised and it was refreshing and now it feels good.
I sweat a lot.
That's good. Does your abs hurt?
It hurts.
Does it hurt?
It hurts here.
It also hurts my legs.
Because you ran.
You also raise your legs, so your lower abdomen and the base of your legs have biceps, but you also use your biceps a lot, so it's a mix of running and running.
I feel like I used it well.
How about us?
No, you were doing your best.
I had an image that you were going to do it more slowly and leisurely, but when you said "ready, start", your eyes got serious.
You did a good job.
I'm glad.
I worked so hard that I forgot to count the times.
What was it?
When the last chorus came, I thought I didn't want to lose, so I ran for three laps.
That's great.
You also trained your heart.
I also trained my heart.
In your daily training, what do you value the most?
Do you have a routine or a training you do every day?
I do everything every day.
From fingertips to toes.
I don't do training by separating parts at all.
"Let's do upper body today," "Let's do lower body today," "Let's do trunk today."
I don't do it separately.
I use everything every day, from where I stand to where I step.
So you have muscle pain all over your body.
Muscle pain comes when I'm weak.
Muscle pain tells me where I haven't been able to use it properly.
"Oh, it's on the back of my thighs." "Oh, you're weak."
Then I'll work harder on the back of my thighs.
It's been a while since I had muscle pain in my stomach.
I need to think of more training that I can use my muscles for.
Muscle pain is a good scream for your body.
It's like a sign and a hint for you to think about the next menu.
Then I can't train my right butt.
Maybe that's it.
I had a lot of muscle pain in my right butt today.
That means my right butt is weak.
Or you've been putting weight on this side all the time.
What are you talking about?
Maybe you haven't been able to put on a little weight.
Is that so?
Maybe that's one of the reasons you're looking back.
Muscle pain tells you.
Do you do it at the gym?
You can do it at home, too.
Was it this bad just now?
You can change it to running, too.
You can take it with you, or you can run on the spot.
If you have a yoga mat and space, you can do it anywhere.
I can't do it without going to the gym.
If you go to the gym, you can't even go to the gym when you're busy.
You can do it at school.
If you change that kind of mindset and take exercise into your daily life,
you'll feel good if you don't do it. "Can I stand on stage without doing it?"
I want you to have a daily life that makes you feel good.
What kind of stretching should we do before our live show?
Well, I want you to do a lot of hip joint rotation.
And healthy hip rotation.
First of all, let's start with healthy hip rotation.
I want to bring it in from this position.
Wow, you can do it like that.
And I want to open it.
It looks like you can open your throat a lot.
Open it. Open it.
Yes, like this.
I want you to do it like this.
You can do it like that.
Healthy hip rotation.
In this position, I want you to do it like this.
Don't let your stomach droop.
Yes, yes, yes.
And open it.
Yes, bring it in.
Yes, yes, yes. Open it.
Do it ten times.
I want you to make it into a line.
But it's really difficult.
It's difficult.
Don't let your stomach droop.
Just healthy hip rotation.
Yes, isn't it good?
It's really difficult.
Don't let your stomach droop. Straighten it.
Bring it in and open it.
Yes, yes, yes. Bring it in.
Yes, you can do it.
Bring it in.
Open it.
Bring it in.
Yes, you can do it.
If you do it like this, your shoulders will droop and your neck will look long and your face will look small.
I want you to do it like this.
First of all, I want you to do it like this.
And around the hip joint.
An important lymph is flowing here.
If it gets stuck here, your legs will get really thick and swollen and it will be difficult to move.
Take one step forward from this state.
And put one knee behind you.
And push it out of here.
Wow, it looks good!
Push it out.
The outside of the foot, the outside of the thigh, and the inner thigh will also be pulled.
It looks like it's going to stretch a lot.
And as it is, put your butt behind you.
While pushing the base of the foot.
Put your body forward and put your toes forward.
From calf, thigh, and hip.
Fold forward.
If you don't put your foot behind you, your thigh will stretch.
If you can do it, put your foot behind you.
If you put your foot in front of you, your thigh will stretch.
You can get rid of this lymph node first.
Do it with the opposite foot.
Do you want to try it?
First, like this.
Step forward.
Put one knee behind you.
Put the inside of the knee outward.
It's hard. It hurts.
The inside of the knee, the outside of the knee, and the hip.
Put your toes behind you.
Oh, it's behind you.
It's like this.
Put your toes behind you and put your hip on it.
Put your toes behind you and put your body forward.
Can you do it?
If you do it like this, your back will stretch all the way to your hip.
Next, move your weight forward.
If you do it like this, won't the back of your foot and thigh stretch?
If you think you can do it, try it.
Oh, it hurts.
This way.
Put your weight forward.
If you do it like this, won't the back of your foot and thigh stretch?
It hurts.
Do it with both feet.
If you want to hurt your knee, you can put a cushion on it.
Wait, it hurts so much.
Are you okay?
You don't look like you can do it.
Okay, put it back slowly.
Okay, Hiyori, let's do it.
Put your weight forward.
Okay, one step forward.
Put the inside of your foot outward.
It stretches here and here, and the inside of the thigh on the pushing side is outward and hip.
Stand your back toes and push your buttocks.
Push the base and lean forward and push your toes.
Then it stretches all over here.
Then move your weight forward and put it completely on this side of the foot and think it's OK and look back and hold it.
Yes, yes, yes.
And move your weight forward completely and more and more and more.
Yes, yes, yes.
It stretches here and this base and in front of the thigh.
With this, all the lymph nodes that are clogged will flow.
Because it's hot.
It's hot.
It's deadly.
Yes, it's OK.
I want you to do this lower body and shoulder blades tightly.
Yes.
It stretched.
Do the shoulder blades ten times and hold each pose for about 20 seconds on the spot.
It's long.
Yes, it's long.
It's surprisingly long.
Yes, count 20 seconds in your mind.
Then your legs will go up.
Because you can get rid of all the base here.
Yes.
I heard a rumor.
Rumor?
If you train your thighs the most, your metabolism goes up.
Oh, you're right.
I'm right, aren't I?
Why is that?
Thighs are the biggest muscles.
So, if you train your big muscles and raise the temperature there,
your metabolism goes up from the bottom and your upper body circulates better.
So, there are various exercises for the lower body.
Like climbing stairs you mentioned at the beginning.
That's also an exercise for the thighs.
Climbing stairs is a very good thing.
Also, climbing and getting off the box.
It's also very good to do those movements like stepping up.
Also, doing squats like this.
Squats are also good for the buttocks and thighs.
If you use these big muscles, from the buttocks to the thighs,
your metabolism goes up from the bottom.
So, you should also use it around your hip joints.
Also, one-legged lunges like this.
When you're stepping forward now, you're using all of your front legs.
If you step back now, you'll use all of your back legs.
So, you should do all of them.
The thighs aren't just here. They're here and on the back, too.
And there are also the buttocks muscles connected to them.
So, don't think, "It's only here and only there."
Like the steps you mentioned earlier and squats.
I want you to do various exercises for the lower body.
If I do it now, will my thighs get thinner?
- Your thighs will get thinner, too. - What?!
- Also, running. - Oh, running.
If you run and circulate your oxygen well, your metabolism goes up.
Oxygen.
If you don't have muscle training, your fat won't burn, so it's hard to burn just with muscle training.
As the temperature of the muscles rises, the fat also burns a little, but if you want to accelerate it further, you can take in the oxygen temperature like today and do it with a
nart or a bicycle or by running. By mixing it, the temperature rises more, so it burns more and more.
Is it better to dash at a short distance or to do a long distance slowly?
Well, either is fine, but dashing is impossible every day, isn't it?
I run at a fairly high speed, so I get tired and come the next day, so I think it's good to mix various things.
Sometimes I dash, and when I dash, my muscles tighten, so I can make thin muscles, but running slowly
that circulates oxygen all over my body is different, so I want you to do various things without just that.
When you get a little fat and want to diet, what do you pay attention to in order to lose weight healthily?
Well, first of all, it is important to change how you interact with carbohydrates.
Carbohydrates are also called carbohydrates, and some of them are also included in fruits.
First of all, don't eat too many fruits.
That's the first rule.
I see.
Fruits are supposed to be healthy, but I don't want you to decide on a food based on an image.
Oh!
There is evidence that this food is like this, so if possible, don't take it if you want to lose weight.
Fruits are written as "carotene" and "carotene" is written as "carotene" of fruits, right?
So, when you take carotene, it's a carotene that you try to put priority around your stomach.
Oh, no!
Then, you don't eat it very much!
It's not that I deny fruits, but when you ask me "When should I eat fruits?", I say "carotene" is included in sports drinks.
Carotene is something that changes your energy during exercise or before exercise.
You don't chew apples or grapes during exercise, do you?
That's why carotene is included in sports drinks.
It's also considered as a drink.
So, if you take carotene at that time, you can reduce the number of days you don't exercise a little.
Then, as I said earlier, it's about carotene.
People who want to diet and want to lose weight first remove all carbohydrates.
There are many people who only eat vegetables.
In the end, the energy that changes when a human body moves changes its sugar content directly.
It's not vegetables that change, it's the sugar content that changes the energy.
If it's completely gone, the body won't move and you'll be in "saving mode" to protect your body.
If you don't have sugar content in your body.
So if you completely remove it, on the contrary, your body will start saving so you won't lose weight.
On the contrary, if you don't get results, you'll be in "saving mode" for a very long time.
There are many people who can get out of "saving mode" just by changing their diet.
So before you exercise or at the beginning of the day, I want you to eat carbohydrates and carbohydrates properly in the morning.
Like rice.
If you don't get swollen with bread, you can eat bread.
Well, rice is still the best. Yes. Based on what you've just said, how do you feel about your diet life?
I ate one donut yesterday, and I often get a lot of caloric intake at live performances, so I'm really excited about that.
But when you're performing, you sweat a lot and your body moves, right?
At that time, I think the energy has changed completely.
That's when you have to eat. You can't do it if you don't move.
It's like moving gasoline.
So it's okay at that time, but how about usually?
Is it related to live performances?
Oh, usually...
Recently, I haven't been able to eat three meals a day.
So I eat only for breakfast and lunch and eat a little at night.
On the contrary, on days when I'm too hungry, I eat four meals a day.
I think it's irregular. Maybe.
Irregular. I'm irregular, too.
I want to work hard on three meals a day.
My body doesn't change. I won't lose weight.
All of the people I've seen so far have not eaten breakfast.
Breakfast is very important.
Surprisingly, I used to think that night would decide it.
It's a meal before going to bed, so you have to eat properly at night.
If you eat stupidly at night and sleep as much as you eat,
Where are they going?
I thought I had to take care of the night.
Morning is the first meal of the human body's beginning.
If you don't eat there and stay all day until noon,
Until then, the body saves, not like I said earlier,
The day starts in "small energy" mode.
If you don't eat properly at the start,
There's nothing that changes your energy.
Because it's empty.
Morning body.
I want you to eat a little in the morning.
Vegetables, side dishes, staple foods.
Vegetables and fish or meat.
And rice.
It's ideal to have a well-balanced diet.
But when you're busy, you can't help it.
Three meals a day.
I'd like you to tell me your favorite food.
My favorite food is food that makes you fat.
I see.
It's not like "Do you like vegetables?"
Not at all.
I love grilled meat, albacore, and sweets.
I love them all.
But I only eat them on the day I've decided to cheat day.
- So you cheat on that day. - I don't eat on that day.
I'm a little particular about it.
It's my job.
I teach students about their bodies.
I don't want to be taught by a teacher who drinks a lot of alcohol and eats a lot of greasy food.
I try to live my life imagining what kind of people will be happy if I teach them.
But I have to pull it out somewhere.
I'm human, too.
I make a rule that I can't eat delicious food, sweet food, and eat a lot.
How many times a month do you do it?
I do it once or twice a week.
That's a lot.
Yes.
Surprisingly, I don't have that much energy.
That's right.
Can I ask you about your breakfast and lunch that you have to be careful of?
Wait a minute.
Breakfast and lunch that you have to be careful of?
As I said earlier, I eat vegetables, vegetables, and staple foods in a balanced triangle.
A balanced triangle is a well-protected breakfast.
I eat the most balanced breakfast.
I often exercise in the morning.
I eat after exercising in the afternoon.
I eat oily food as much as possible.
If I eat heavy food, it puts a burden on my internal organs.
My internal organs also move when I exercise.
I eat a light salad with chicken as much as possible.
I also eat soup.
I try not to eat a large meal at night.
I want to eat a large meal in the morning.
If I eat a large meal at night, I won't be hungry in the morning.
In order to keep my stomach empty, I eat the smallest meal at night.
Morning, noon, and night.
I try to eat in a balanced way like that, and like I said earlier, whether it's stir-frying vegetables, chicken steak, or fish.
And I basically don't eat sugar at night.
Oh, I see.
I take sugar in the morning and eat rice properly as gasoline for my daily activity and energy in the morning, so I don't think I need to eat it at night.
I sometimes post my meal on Instagram and stuff like that, but it's easy to tell when I decide not to make more than what goes on a dish about 24cm in diameter.
If you make a lot of things like this and that, you end up making too much and eating too much, so in order to prevent that, I only make what goes on here.
If you prepare a plate like this, you have to eat what's sticking out of it, so it's easy to tell when you put it on a plate like you're drawing on a plate.
Oh, I see.
If you do that, you don't get fat?
It's like you can save it.
Oh.
I think it's easy to tell when you say you only eat this amount.
Hmm.
Please try it.
Yes.
How many hours of sleep do you need for good quality sleep?
Well, it depends on people, but some people can sleep for 6 hours with short sleepers, but I think it is ideal to sleep for 7 or 8 hours.
I think I will sleep for about 9 or 10 hours when I am tired, but if I sleep that much, my brain will probably not work, so I think 7 or 8 hours is ideal.
If you want to sleep that much, don't look at your cell phone.
Wow, I just thought of it.
Don't look at the blue light before you go to bed at night.
That's right.
After all, light is absorbed from the eyes and goes to the brain, so the brain wakes up.
Hmm.
On the contrary, it wakes you up when you have to sleep.
So, if you don't sleep for an hour...
What!?
If you don't sleep for only an hour...
Wow...
Then your brain will really rest.
Hmm...
On average, what time do you two sleep?
About 2 o'clock?
1 and a half o'clock.
That's amazing.
But I go to bed as soon as I can, and I went to bed at 10 o'clock the other day.
Oh, ideal, ideal.
I work hard on the day I can sleep, or it takes me that long.
But I usually go to bed at 1 and a half o'clock or 2 o'clock.
I'm really tired, and I go to bed about 11 o'clock on the day I have to work hard.
But you wake up until midnight.
Do you wake up because you have so much to do?
Or do you look at your cell phone or watch TV?
Is that why you sleep like that?
Hmm...
Which one?
When I go to bed, I take a bath and go to bed right away.
Hmm...
That's why it takes me that long.
I don't waste my time.
What time do you wake up the next day?
It depends on the day.
What about off days?
I wake up very early.
I wake up at 7 or 7 o'clock even if there is nothing.
Even if you sleep at that time?
I wake up in the morning.
That's good.
I wake up in vain.
I have more time to sleep.
I go to bed before 12 o'clock when I don't have work.
I see.
If you come back very late and you can't help it, you can make sure you have enough sleep.
But you shouldn't wake up at 2 o'clock even if you don't have work.
There is a thing called "clock gene".
It's ideal for humans to move like the sun.
There is a story about waking up in the morning.
If you take a bath in the morning, your brain will wake up and your muscles will move.
It's a sign of the beginning of the day.
That's where the clock gene starts moving.
When the sun is at its peak, it's exactly 12 o'clock.
The clock is the same, isn't it?
I want you to live like it.
When the sun sets, the clock gene starts sleeping.
If you move your body like the clock gene, you can wake up until late at night.
I hope you can refrain from doing that.
The result is also cheap.
You'll get sleepy if you move against the clock gene.
What time do you go to bed and what time do you wake up?
I go to bed early and wake up early.
When it's ten o'clock, I feel like I have to go to bed.
That's great.
I feel like I have to go to bed and get ready for bed.
When it's eleven o'clock, I feel like I've already done it.
And I wake up before six o'clock or six o'clock.
There is a class in the morning.
When it's twelve o'clock, the morning class comes.
I wake up early in the morning and go to bed early in the evening.
I live like a clock gene.
That's a great ideal.
I have to refer to it.
I've heard a lot of stories.
I fell asleep at the end of the show.
I've heard a lot of stories.
It's a very meaningful story.
It's a very meaningful time.
Let's not end it with just the two of us, but let's share it with everyone.
Let's share the URL of this moment.
Please take a look.
Thank you for coming today.
Thank you for your hard work.