AISubs v3.7
[Applause]
I'm Tamami Sakaguchi.
This is my home exercise video.
I'm going to show you some exercises you can do at home.
This is a training called "barre".
I think my body has changed since I started this training.
This is a very effective training.
If you do this, you will definitely have a beautiful body.
In this exercise, there is a swing of "nogizaka" sometimes.
I want you to imitate and dance with me.
If you have a towel with you, let's use it and train together.
So, let's "tamatane"!
First of all, I will start with my favorite song.
Let's have fun!
First of all, I will warm up with a towel.
Open your legs wide and stretch your body to the left and right.
Please use your favorite towel here.
One more time!
Beat it down and return it.
Please feel it stretching from your waist to your side.
Pyon! Pyon! Pyon!
Next, raise one leg, open it, close it and lower it.
Close and lower.
Please be aware of your stomach and buttocks here.
The buttocks will go up tightly.
Oh, I'll throw a towel.
The chorus is dance time.
Twist your waist as much as you can and make your waist as thin as you can.
Please dance with that wish in mind.
Next, pull your knees together and point your toes up.
Pull your knees together and point your toes up.
One more time.
Isn't it a little hard little by little, everyone?
Do your best!
If you have time here, please spread your hands to the side.
This will also work for double hands.
Almost there, do your best!
Pull your knees together and point your toes up.
Then slowly face up.
Move your abs with your legs raised.
Raise your head and return it.
Breathe in and breathe out.
This makes your stomach very tight, doesn't it?
Fighting!
If you can do this, lower your legs a little.
It's a little tough, but do your best!
Yes, next is sideways.
Open and close your legs.
Open and close.
Please do it with the image of pulling up your stomach all the time.
Be aware of your buttocks here, not your knees.
If you can, try putting your hands on your waist.
Please do it with your hands.
The other way around.
Open and close.
Good luck!
Oh, here's my favorite part.
Please listen!
Oh, cute!
Shinachima's singing voice.
Oh, that's nice.
Let's move on to the next move.
Next, raise your legs from the floor.
Snap!
Eight times.
Five, six, seven...
The other way around!
Eight times.
Next, four times.
I don't usually ring my fingers here,
but please do your best to ring them.
Okay, one at a time.
Okay!
Are you all doing your best?
And finally,
open and close.
Please open and close as much as you can.
Okay, from here,
we're going to exercise
with your favorite
happy-to-be-sing-out.
Let's go!
First of all, stand on your knees
and make a movement
like touching your knees.
Then take out one leg
and stretch it out wide.
If you can't do this,
you can stand on your knees
and repeat it.
This is pretty
good for your stomach,
so I hope you all
can do it!
Yes, put one foot out.
Let's do our best with this song "sing out" of my memories!
From here is the chorus!
Dance time!
Everyone, please dance with me!
Raise it up and twist your waist as much as you can!
One more time!
Raise it up and twist your waist as much as you can!
Then open your legs vertically and raise your arms as if you were a swan!
The other side!
Try to keep your stomach and back straight and conscious of the back of your thighs!
Next, sit down and put your hands together in front of your chest and twist your waist!
Down!
One more time! Left!
Right!
Toes!
Down!
If you can do it here, please try to take your feet off the floor and challenge!
This is really tough, but it's definitely getting better, so...
Next, left!
Yes, right!
Down!
Go for it!
Oh!
Next is a float!
Open your legs to your waist width and your heels a little inward.
Float and down.
Go for it!
If you do this slowly, it will work better on your lower back and back.
Slowly!
Oh, you did a good job!
Let's stretch a little here and do the last spurt!
Wow!
Let's get excited together!
Hey!
Go for it!
Hehe!
Open your legs wide and stretch your body.
Pyon!
Please be aware of your stomach up and up so that you do not pass through here!
From here, level up a little and put your hands on your arms in a ring.
You've been sweating a lot, haven't you?
Not yet! Fighting!
Then take a slow deep breath.
Open your legs wide and raise and lower your legs behind you, conscious of the bottom of your buttocks.
If you put your hands on it, you'll get closer to the buttocks!
Opposite! Fighting!
Hey! Hey!
Wow! This will make you a little buttocks!
Hmm!
Then stretch wide so that you can touch the floor!
The other side as well!
It's almost over! Fighting!
Here, stick your heels together and stretch your knees while tightening your buttocks.
Go up and do it again!
Take a deep breath and exhale.
From here it's dance time!
Yay!
Yes!
Go forward and back!
Yes! Yes! Yes! Yes!
Ponponpon! Ponponponpon!
Once again! Let's dance together!
Forward and backward! Ponponponpon! It's a heart- pounding dance!
Here, twist your waist as much as you can and tighten your waist.
Left, right, left, right!
Wow! Well done!
Everyone, thank you for your hard work!
Kiran!
Yes! That's it for ball training!
How did you like it?
I think you'll sweat a lot just by doing it once, so please do it every day!
Bye bye!