AISubs
This week's Hina Choi is...
No, no, no!
Wait!
She has beautiful abs.
As a stoic trainer, she receives instructions from many women.
Fitness model and charisma trainer, Aya-sama.
So, how is my day off?
What?
I go to the supermarket and the convenience store for about 4 hours.
Hinata-chan confesses her private life.
Aya-sama is trying to get rid of the power of the three women.
I feel like I'm in the middle of Cinderella time.
Cinderella time?
Cinderella time.
I feel like I've been sleeping all night with makeup on.
I feel like I'm in a pretty bad state.
In addition, she goes bootcamping to be the ultimate idol.
This is bad.
The members of Hinatazaka 46, who have become reporters,
will interview the top celebrity, Nehori Haori.
To be continued.
Are you okay? You look so down today.
No, I'm fine.
The first-class celebrity to be interviewed this time is
Aya-san, a fitness trainer.
Aya-san, as a beautiful trainer who is too stoic,
appeared on a TV show and became a hot topic.
She is in charge of body makeup for many famous people.
She is really amazing.
In short,
she is the strongest female trainer in Reichorui.
Let's welcome the first-class celebrity.
Aya-san.
Hello. Nice to meet you.
Nice to meet you.
Once again,
we are Hinatazaka 146.
Nice to meet you.
Yes, nice to meet you.
You surprised me.
I'm sorry.
Welcome Aya-san.
There are two missions for today.
The first one is to check your stamina.
Aya-san will ask Aya-san how to spend her day off
and what kind of life she should live to improve her stamina.
Aya-san is here today.
She wrote down how she spends her day off.
You wrote it down, right?
You're not lying, right?
It's a day off, right?
Yes, it's a day off without any work.
First, let's check Sarina's day off.
Let's see how she spends her day off.
Let's start with me, please.
Ta-da! Here it is.
First of all, I wake up around 7 o'clock.
I eat breakfast slowly until about 8 o'clock.
After that, I play with my cell phone.
I think about writing a blog.
After that, from 10 o'clock to 11 o'clock, I definitely eat.
Then, it's time to relax again.
Then, it's time for lunch.
But I'm hungry, so I eat lunch.
After that, I go shopping or go to a dentist.
I go to such a maintenance shop.
I go on a business trip.
From about 18.30, I make my own dinner.
I eat slowly.
After I finish eating, I finally go for a walk.
Do you go for a walk alone?
Yes, I go for a walk alone.
When I get home, I play games on my cell phone.
Then, it's time to take a bath.
It's late. It's past 12 o'clock.
Yes, it's past 12 o'clock, so I finally get used to the feeling of taking a bath.
I see.
So, I have to take a bath soon.
I force myself to take a bath.
I try to stretch as much as possible.
I play games on my cell phone until the end.
Then, I go to bed.
I go to bed from 2 to 2.30.
This is my day off.
I see.
She wakes up early in the morning and takes care of her body.
But there is something she wants to do.
First of all, I think it's good to wake up early in the morning.
And I think it's better to exercise in a relaxing place.
What kind of exercise is that?
I do self-training.
There are two hours of relaxing time.
Yes, that's right.
So I think it's good to put it in either of them.
And I think it's good to take a lunch break.
And I think it's good to eat.
I eat a lot on my day off.
It's not a bad thing to eat.
It's better to put the time for the bath in the walk.
Is it here?
Isn't it already a walk outside?
That's right.
You don't need a walk.
That's right.
I think it's good to put it in either of them.
And then I want to stretch.
I think it's good to play mobile games in a relaxing place.
If you look at the screen before you go to bed, it's not good for your eyes.
And it's not good for your body.
You can't get used to it.
So it's better not to look at your cell phone at night.
I see.
Cinderella time is full.
I go to bed after Cinderella time.
I think it's from 10 to 2 o'clock.
At that time, it's time for your skin to regenerate.
So I want to sleep there.
First of all, you should exercise.
And you should go to bed by midnight.
I see. Thank you.
Next, let's check Suzuka's day off.
I wonder what kind of holiday she is spending with the rumor that she is a party character.
Holiday life.
First of all, I wake up at 9 o'clock in the morning.
Then, I have breakfast.
From 10 o'clock to 12 o'clock, I spend time on the sofa.
Then, I watch TikTok until 1.30 o'clock and take a nap.
From 1.30 o'clock to 5 o'clock, I go to the supermarket, convenience store, and shopping.
Do you go to the supermarket and convenience store for about 4 hours?
Isn't it too long?
Then, I have dinner from 5 o'clock to 7 o'clock.
From 10 o'clock to 11 o'clock, I work out and lay a mat at home.
From 11 o'clock to 1.30 o'clock, I take a bath, stretch and go to bed.
Basically, everyone is late now.
Do you want to do this more?
Yes, I want to do this more.
What did you think of Suzu-chan's schedule?
I thought the shopping at the supermarket was long, but Gororincho was so funny.
Because it's funny.
She works out and stretches even on a holiday.
However, there is a point that Aya-sama is concerned about.
I think the time to wake up is good at all, but it's the same as rolling around and taking a nap on TikTok, so I'm taking about 4 hours, so I'll make it a little shorter, and the place where it says light muscle training
should be able to insert the time from the sofa to the nap.
Stretching after taking a bath is really good, so if you stretch your muscles while they are warm with oil, it will be very easy to grow, so it will be a little earlier, and then the sleeping time will be faster.
I always think that I have to do muscle training every day, and it will be like this.
I wonder if I should think about it and do it, but I'm rolling around on the sofa.
My recommendation is that it's not a bad thing to do at night, but it's time to sleep at night, isn't it?
At that time, if you move your body and release adrenaline, you won't be able to sleep.
Because I'm in adrenaline, I can't sleep because I'm sleeping with tension on my body, so I'd like to finish training and moving my body while the sun is in the sky.
Next, let's check Mei-chan's day off.
I wonder what kind of holiday the mysterious natural character is having with excellent athletic nerves.
I'm curious about Mei Mei's life.
What should I do? Mei's life is terrible.
You sleep a lot.
I sleep until noon on my day off.
When I wake up, I eat and take a break.
I go shopping from 3 o'clock to 10 o'clock.
You go shopping a lot.
When I get home, I eat and take a break.
I write a blog and take a bath.
I see.
You don't train or exercise at all.
I don't do it on my day off.
I keep walking around shopping.
Natural.
Unlike the two of them, their life seems to be irregular.
It seems that Aya-sama will give them a hard time.
I had an image that you have a good motor skill.
You can run well.
That's why I was looking forward to it the most.
I was wondering if it was because you were doing it properly.
I was wondering where you were training compared to the two of you.
You sleep for about 10 hours, right?
Yes, I sleep.
I see.
That's what you want to do, right?
The three of you sleep too late, right?
I wake up late and I don't get sleepy at night.
In the end, everything is late.
Then you should train until you get sleepy.
That's right.
You should shorten the time you spend shopping and take your time.
You should train for about an hour.
You write a blog on your cell phone, right?
You sleep too much and look at your cell phone.
It's not good for your body and your eyes.
You can't get tired.
I want you to do it as soon as possible.
I may have been the same as I imagined.
I sleep a lot.
I have a high potential without doing anything.
I can do acrobatics.
You sleep a lot, so your body will recover.
I see.
This is the summary of Aya's ideal holiday.
By the way, if you exercise to lose weight,
I recommend a high-intensity morning exercise.
Next, let's take a look at Hinata-chan's daily eating habits.
Aya-sama, who is so good at managing her diet that she even publishes a book,
let's see if her eating habits are correct or not.
First, let's take a look at Sarina-chan's eating habits.
I'm embarrassed to say this, but I'm sorry to write something like this on my body.
I'm on a diet.
In the morning, I eat yogurt without sugar and sprinkle it with soybean flour.
I also eat one kiwi or one banana.
I love eggs, so I eat one boiled egg or one fried egg.
In the afternoon, I eat natto, tofu, and kimchi, which are said to be good for the body.
After that, I make a different soup every time and eat it to warm my body.
For dinner, I make a salad with a lot of vegetables.
After that, I drink the rest of the soup and try to finish it lightly.
It's like this.
You eat a lot of fermented foods, right?
Natto, tofu, yogurt, etc.
I think it's good for my body.
It's good for your body, and fermented foods are very good,
but you don't have enough protein and you don't eat meat,
so I think you can get rid of your body fat by not eating animal protein at all.
Eating is also important for recovering the body.
That's why I don't feel well all the time.
I thought I was okay because I was so tired that my eyes weren't open until the end.
I think I'm the most decent of the three.
Next, let's check Suzuka's eating habits.
This is my eating habit.
In the morning, I eat salad, brown bread, natto, eggs, tomatoes, and fish or meat.
For lunch, I eat brown bread, fish or meat, eggs, and tomatoes.
That's about it.
For dinner, I'm really into zero-calorie food these days, so I try to make an arranged meal.
I eat a lot of snacks, but I'm really into grilled sweet potatoes these days.
I just cool the sweet potatoes, but I eat one every day.
Grilled sweet potatoes are not a bad thing, but they quickly turn into energy,
so I recommend eating them before training.
The menu is the same, but if you eat alone, the ingredients will be the same, so you can't make many variations.
I want you to eat various things.
I see.
I eat brown bread twice, so I think it's better to add rice.
I see.
If you think eating rice is a bit of a sin,
there's wheat rice, brown rice, etc.
If you do it there, you can reduce the calories considerably.
I'm sorry.
In total,
how much is my healthy female appetite?
40 points!
Because she eats the same food
The same food is no good
So I put it in the freezer so she can eat it tomorrow
If you put it in the freezer, she eats it all
I know, I know!
It's not just in the freezer
Next, let's check Mei's eating habits
This is bad, what should I do?
What about coffee?
What?
I wake up around 12
Oh, I see
It's not breakfast, but when I wake up
Lunch? Snacks?
Snacks
I eat snacks or whatever I have at home
To fill my stomach
But this is a day off
I have to make a habit of eating three meals a day
It's a day off, so I want to say that I can forgive her
But I have a habit of not eating properly
When I'm hungry, I eat
If possible, even if I say I don't eat in the morning
I put it in my mouth
And please put the snacks in the meal
Yes
I want you to eat properly, breakfast and lunch
I want you to eat well
Sushi at night
Sushi is not a bad thing
I don't recommend carbohydrates at night
Eat carbohydrates at the brunch
At night, vegetables and meat
Vegetables and fish
Switch to such a menu
If you don't eat carbohydrates
It's okay because you're young
It's absolutely impossible at this age
I slept with makeup on
I slept all night
It's a pretty guilty state
I did it
Can you make it?
I will do my best
Thank you
Here is the second mission
Overcome the complex and get a beautiful body
First, check the complex of the body that the three people have
The complex of the body I want to overcome is the second arm
It's here
It's hard to fall
No matter what I do, I've been dating for many years
I want to say goodbye to my complex
Can I see your second arm?
I did it
Wait a minute!
What should I do?
You don't have to say so much
It's quite elastic
But it's normal
But it doesn't go away
But I think it's scary if it doesn't
Really?
Yes
Then I want to tighten it
You want to tighten it?
Yes
I think it's good if you want to tighten it
Next, what about Suzuka?
I want to break my abs
You want to break your abs?
I think I have a body that is hard to build muscles
I want to break my abs
I want to break it at least once in my life
Can I?
But the back is hard
Really?
The back is hard
There is a little fat on the top
But the back is hard, so you can break it
Really?
Do you have hope?
Yes
When you grow up, you will be able to show a little
It's just my imagination
When you grow up and have a body
Don't you think you'll be able to see it?
You said you wanted to tighten your second arm
After I said that, May May and I looked at each other's arms
Why?
That's not true
It's just my imagination
It's all Hino's fault!
It's not like that!
And the complex that Mei-chan has is the stiffness of her body.
In order to improve these three people's body complexes,
what is Aya-sama's suggestion?
I've come up with a workout that can solve all of your worries.
Yes.
I think it would be great if we could do it with the contents of the song.
Yes, I'd like to give a lecture now.
Yes, thank you.
Aya-sama's suggestion.
Hina-choi Boot Camp that can be done at home.
Let's start the lesson right away.
In the song, we change what we do in each block.
First, I'll show you two aerobic exercises.
It's very easy.
Bat kick.
This is from the head chorus to the interlude.
I'll show you an image of running on the spot.
It's an image of kicking your butt with your heels.
It's like running on the spot.
Kick your butt with your heels with a rhythmic feeling like flying a butterfly.
Yes, yes, yes.
Yes.
After that, it's called a star jump.
This is also a little jump movement.
One, two.
You can do it.
It's easy.
This is also the basics at the chorus.
Let's start the muscle training from there.
It's a movement called leg raise.
Let's lie down on the mat.
Put your hands on the mat, put your feet together, and lower your body.
Just barely.
Put your feet together.
Just barely.
Yes, yes, yes.
Raise your arms.
Just barely.
How many times is this?
It's okay.
Let's put it down once.
This time, I want you to be crushed.
Do you know this plank position?
Put your elbows under your shoulders.
It's a movement called warm raise.
Raise your hips.
One, two.
Up.
Push with your elbows.
Yes.
Put it down.
Down.
When you go down, make sure your stomach doesn't fall.
Go back to the plank.
Up.
Down.
Up.
Plank.
Down.
It hurts.
Keep your stomach tight.
Now that you're holding it, you have strength in your arms.
Yes.
With both arms.
Be aware of it.
Yes.
Are you okay?
Let's move on to the upper body.
Put your hands on your waist while keeping your upper body up.
Take a big step and put your hands on your knees.
Put your hands on your knees.
Stand up with your front legs.
Put your knees on the other leg.
This is the lunge step.
Yes.
Keep doing it.
The first A-melody.
The second A-melody.
Next, the second B-melody.
Squat.
While keeping your upper body up, think of a chair and squat down.
One, two.
Lower your hips more than your knees.
Are you okay?
Stand up.
Yes.
Support your legs firmly.
One, two.
Squat.
Stand up.
Squat.
Stand up.
Okay.
Yes.
Do you remember?
Yes.
You're breathing a lot.
It's one song, but it's our song.
Yes.
I'm sure you know what it's like.
Keep your upper body up.
It's only four minutes.
There are only six basic movements.
Now, it's time for the real thing.
Let's train our arms and abs to match the song.
Let's all improve our body complexes.
Then, Ayatama Kouan.
KINACHOI BOOTCAMP MUSIC START
Yes, then it's a bat kick.
Keep repeating it.
I'm going to raise my abs little by little.
If you're getting tired, you can slow down.
Now, when this dryness is over,
Next is the movement of the abs.
I'm going to lie down and raise my legs.
Yes, lie down.
Put your hands under your hips and raise and lower your legs.
You don't have to rush.
Don't let your heels touch the floor.
Do your best with your lower abdomen.
Support me.
Come on, come on.
KINACHOI BOOTCAMP MUSIC END
Put your hands on your hips, lower your hips, up, down, down.
Good luck, focus on your stomach.
You can do it!
Okay, stand up!
You're busy!
Pug, pug.
Now, with your toes, jump.
Do it like you're flying.
Now, move big, move big.
Next, we're going to move on to the lower body.
On the mat, we're going to do a lunge step.
Put your legs out front and back and lower them.
Put your hands on your waist.
One step forward until your knees touch the floor.
Look straight ahead.
Don't look down. Don't tilt your upper body.
Good luck.
That's good.
Are you breathing? Are you okay?
I'm okay.
Next, we're going to do a squat.
Put your legs shoulder-width apart.
Crouch down and stand up.
This is hard.
It's hard.
Next, we're going to do a bat kick.
Follow the rhythm and feel like you're jogging.
From now on, we're going to continue with the sound.
That's good. It's the most fun thing to do.
It's fun.
The next block is the bat kick.
After the bat kick, we're going to do a star jump.
Open and close your legs.
It's hard.
One, two, three.
We're going to repeat this until the song is over.
You can do it.
The song will end soon.
You can do it.
A little more.
You can do it.
Thank you for your hard work!
We're done!
Everyone, good job!
Thank you, Aya-sama.
Next episode
Genius vs. Idiot
You throw a cake on your face as a celebration, don't you?
Depends on the situation.
Depends on the situation?
I want to drink a 2-liter bottle.
The quarrel between the members continues.