AISubs v3.7
Oh, my God!
Happy Yahoo! I'm Oshirin.
I'm Arai. I'm Oshirin.
Today's project is...
Oshirin's diet project.
The third one!
There's been a little gap.
That's right.
It's called "Machine Pilates".
I'd like you to do it for me.
Machine Pilates
It seems that fashionable girls know it.
It's embarrassing for girls who don't know it.
Do you know it?
I didn't know it.
I don't know much about it, either.
It looks like fun.
I'd like you to do it for me.
I'll only participate in fun things.
Please.
Let's do our best together.
Thank you for your time.
Today, we have a teacher.
Thank you for having me.
My name is Minnaiki.
I'm a teacher of "Machine Pilates".
Let's learn "Machine Pilates" together.
"Machine Pilates" itself is said to be a rehabilitation method.
"Machine Pilates" we're going to do today is...
"Machine Pilates" is a movement that strengthens your gaze and body sensation more efficiently.
"Machine Pilates" is a movement that dancers and athletes often use for the first time.
So, we're going to look at it today.
But, it's a targeted method, isn't it?
Yes, it is.
If you don't like it, we won't do it for you.
What?
I'm a beginner.
You're a beginner, aren't you?
No, I'm not.
I'll do my best.
Thank you for your time.
Machine Pilates
First of all, we're going to analyze your posture.
We're going to look at your training and how you do it, and then we're going to program it.
It's a little off, but it's better off.
Both of you have a good posture because you don't have to do anything.
Yuki's face is a little forward, and her shoulders are in her mouth, so I think the posture in front of the mirror is good.
Also, Momo is in front of you, so show me your waist.
That's right, it's a pelvis-type type, so it's better to train your buttocks and abs in front of you.
Please show me your knees.
Your face isn't in front of you that much, but your knees are stretching out a lot.
Your knees are stretching out a lot.
Your knees are stretching out too much, so it's okay to bend them a little.
Please show me your waist.
It's okay because you're not stretching out in front of you, but you're doing a great job in front of you, so I'd like you to loosen up here.
Your waist is very good, but you can't use your buttocks at all.
Thank you very much.
Most of you have a type of front that is very easy to stretch out, so you need training to use your buttocks and abs properly.
We'll do it together, so it's okay.
Let's do it with fun.
First of all, I want you to put this arm on Momo's front.
Turn your back toward me in front of you like this.
Oh, no!
It's not dangerous!
But put your belly in and bend your back.
No!
Is this close to your stomach?
It's close to your stomach, so it's not dangerous.
I don't want you to bend your back.
Don't bend your back. Put your belly in and bend it.
I'm bending it!
It hurts my shoulders.
It's still a little painful, isn't it?
It's a little painful, isn't it?
But it's very relieving, isn't it?
Get down once.
This time, it's the side of the thigh.
Stand sideways and sit down.
Put your hands in front of your feet and put your lower feet together.
From the side of your knee to here.
Ouch! Ouch! Ouch!
Can you do it?
I can't.
Let's do it!
Ouch!
Let's do it one more time.
Can I do it?
No, you can't.
Is this a stretch?
This is muscle flexion release.
I think you can do it in training.
If you don't flex your muscles, your muscle shape won't change much.
If you flex your muscles, you can do it faster.
Can you do it?
Ouch!
Okay, let's do it on your back.
Put your hands in front of you like this.
It doesn't hurt if you do it like this, so it's okay.
I see.
Look at your knee.
Okay, bend your knee.
Okay.
Let's do it.
Let's use a machine.
Yuki-san, please come here.
Shirai-san, please come here.
Okay.
Please face up and lie down.
Put your hands down to your body.
In Yuki-san's case, her shoulders are in front of her.
So, put your palms up.
I want you to see if you can do it with this movement.
So, I'm going to check you now.
Try to raise your knees as far as you can.
Raise your knees as far as you can.
Breathe.
Tighten your buttocks.
Raise your buttocks as far as you can.
I want you to keep pressing your buttocks.
If you don't do it, you can't do it.
That's right.
Raise your knees as far as you can.
Close your knees.
Raise your knees one more time.
Okay.
Let's train your buttocks.
Open your legs to the outside.
Inhale and exhale.
Don't let your stomach come out.
Exhale and inhale.
Let's do the next one.
This is the most important one.
Try to lift your shoulders as high as you can.
Are you ready?
Don't be scared!
Exhale and exhale.
Please stretch your knees.
Press your shoulders.
Ouch! It hurts!
Press your shoulders.
Inhale and exhale.
Stretch your knees and come back.
Exhale and exhale.
Try to lift your shoulders as high as you can.
Open your legs to the outside.
Inhale and exhale.
Don't let your stomach come out.
Exhale and exhale.
Inhale and exhale.
Okay, next one!
Let's work on the back.
Push the gap between your legs.
If you have tense ribs, turn your hips and lift them up.
Push them away from your back.
Push down one by one from each side.
Don't forget to relax.
Moreover, you are in a tight position.
Lift your hips and turn your hip from the mat.
Like this.
Yes, that's right.
Put your hands together and sit down.
No!
Sit down.
Okay, sit down one at a time.
Put your hands together and open your buttocks and open your hands.
Sit down and talk.
Okay, now stay like that.
Put your hands together and sit down one at a time.
Okay.
Is there any part of your body that is stiff or tight?
My stomach is the most tight.
I have a heavy weight on my stomach, so my knees are tight.
Okay, let's start.
Put your legs together and bend your knees at an angle of 90 degrees.
Put your hands together and sit down one at a time.
Put your hands together and bend your knees at an angle of 90 degrees.
We are going to do an exercise for abs.
It's your first time doing it, so you can practice it.
Put your head and chest together and bend your knees.
Put your hands together and sit down one at a time.
Put your hands together and bend your knees at an angle of 90 degrees.
Put your hands together and sit down one at a time.
We are going to do a hand raise next, and it's an exercise for hamstrings and hamstrings.
It starts with 100.
If you can do it with your hands, 100 is fine, but if you can do it quickly, it ends quickly.
Please do your best.
Put your hands together and put your hands together and bend your knees at an angle of 90 degrees.
Put your hands together and sit down one at a time.
I don't want to go to the gym or anything, it's really hard.
I have a class from tomorrow, but it hurts here.
My arms hurt.
You were able to participate in one-on-one training.
Yes, it's been a while since I've exercised.
Next time, I'll show you how I exercise.
It's a small grass-sized spread eagle.
By the way, when you get up ...
Oh! Great!
End.
When you get up, it feels good.
Let's do one leg and one shoulder.
I can't do it!
I have a very bad feeling about it.
I have a bad feeling about it.
Yes.
Okay, let's do it only once.
Let's do it only once.
It's a shame if you lose one leg and one shoulder.
But!
Please do it like this.
Raise your hips in one breath and lift your chest up in several breaths from there like a hip roll.
Bend your elbows.
One by one, one by one, lower it.
One by one, lower it.
Yes, it's the outside of the ankle and knee.
One leg and one shoulder.
Okay!
What was the problem?
My arms are about to shrink.
Excuse me, it's a beam.
Put your butt on it.
Oh, no.
It's scary.
But it's not that scary if you try it.
Put your hands on your body.
Turn your head.
Wait, it's hard.
Put your butt down.
Let's start from here.
Put your butt on your body and raise it up.
Straighten your back.
Turn your head a few breaths.
Open your eyes and bend your knees.
Take a deep breath and tilt your head.
Keep your back straight and point your back one.
Put it down.
I want you to be flexible.
Hip joint.
No, no, no.
Hip joint.
Let's do it one more time.
Raise your hip joint and point your back one.
Open your eyes and breathe in.
Bend your knees.
Take a deep breath and keep your back straight and point your back one.
Put it down.
Hip joint.
Fold your hip joint and put it down.
Okay.
It's so hard.
It's not easy to use your brain and think about your body.
You may have some muscle pain.
But it's not easy for you.
Let's stand up.
Oh, it's different.
I think you have better legs now.
Oh, you have better knees now.
Yes, I did it.
You have better legs now.
What's wrong with your butt?
My butt is a little up.
You don't have a pain in your front thighs anymore.
I think it's because you have calves now.
But, it will be effective in a short period of time.
It's been a while since I had a workout like this.
I'll do my best to work out at home.
Please do.
You must be busy with work.
So, please take care of your health.
I'll do my best.
Please do.
Thank you very much.
Thank you for your hard work.