AISubs
Today, we are these three.
Why are we these three?
Why?
Isn't it unusual?
Unusual.
It's a combination, isn't it?
Why is that?
What are we going to do?
But if Tabami is wearing these clothes, it's a star.
I think it's predictable.
I think so, too.
Really?
The three of us want to do fitness.
Today, we're going to do fitness.
Let's do it.
I'm looking forward to it.
You're an athlete, aren't you?
You're training, aren't you?
I like fitness.
How about you two?
How are you doing?
I used to do it a long time ago.
Before I was assigned to Nogizaka, I went to yoga.
Really?
I'm afraid of free time.
I was so active that I could go to yoga all the time if I had time.
When I joined Nogizaka, I couldn't do it at all.
I've lost a lot of weight.
You've lost a lot of weight.
That's why I wanted to gain weight today.
Let's do it.
How about you, Ume?
I used to go to a personal gym before COVID-19.
After that, I started home training.
Home training is amazing.
Ume also has great muscles.
It's a rare feeling, isn't it?
What kind of feeling is it?
It's not like fitness.
Shall we go?
Let's go.
Can I go now?
Yes, you can.
It's amazing.
It's cute.
It's very Hawaiian.
It's cute.
Thank you.
What are you going to do here today?
There is a surfboard on the balance ball.
By training on an unstable surfboard,
You can train your whole body efficiently.
It also has a wild effect.
It also has the effect of tightening body makeup.
It's amazing.
I'm looking for a good three-piece set.
It looks fun.
Thank you.
Let's get started.
First of all, please lie down on the board.
It's soft.
First of all, let's start with paddling.
Let's start paddling.
It's amazing.
OK.
Next is dolphin through.
It's a movement that stretches the tip of the foot far away.
Can you do it?
Put your palms under your shoulders.
Put your knees under your pelvis.
Put your toes up.
Lift your hips and push the board with your palms.
I can't go up.
If you can afford it, lift your arms to the side of your ears.
Lift it up.
It's amazing.
That's right. That's great.
Wait a minute.
Is it done?
It's perfect.
How should I put my strength?
It's your stomach.
If your stomach is loose, the board will shake a lot.
Put your stomach in and kick as it is.
That's right. That's great.
I feel stable.
It's amazing.
If your stomach is tight, it will be very stable.
That's right.
It's very hot.
Get on the boat as it is.
Use the strength of both hands to raise your upper body.
Take off slowly from your right foot.
It's perfect.
It's amazing.
It's perfect.
Let's face the front.
Can you do it?
I can't stand up.
Stand up.
I'm scared.
Can you go one step back?
Yes.
This is amazing.
Why can't I stand up?
Pull your stomach in and stretch your back.
It's amazing.
I can't stand up.
It's amazing.
Wow!
I'm sorry. Wait a minute.
I stood up with all my might.
I push with my heel and push with my inner thigh.
Great!
If you think about it a lot, it will shake.
This is the first part.
Let's move on to the second part.
From here, let's draw a big wave.
I can't do it.
At first, it's okay because it's small.
From one foot like this with your right foot.
Wait a minute.
Wow!
Wait a minute.
I'm fine.
Do you stretch your left foot?
I stretch it.
Do you stretch it?
I stretch my left foot, pull in my stomach, and stretch my spine.
Why doesn't it shake so much?
I can't do it.
I'm sorry.
I thought it would shake.
I'll make it bigger and put my arms on it.
Let's try one by one.
I'll draw a big circle.
It's a water walk.
I'm sorry.
Can you do it one more time?
I'm scared.
Let's do it together.
That's great.
Why doesn't it shake?
It's my stomach, isn't it?
It's not a bad thing to shake.
I use a lot of muscles when I'm against shaking.
It's perfect just to shake.
Wow, amazing!
Great! Perfect!
You're getting used to it, aren't you?
Great!
That's it!
Last one!
Perfect!
OK!
This is the water walk.
Let's move on.
Next, lift your knees and bring them to the side.
Then, go down diagonally.
Wow!
That's it!
Is this easier?
No, it's not.
Both are difficult.
I'm tired.
Great!
I'm tired.
I have muscle pain already.
Muscle pain.
OK.
Next, put your hands on your waist.
Then, slowly lower your upper body and do T-sit.
If you can afford it, raise your hands.
Wow!
That's a little difficult.
Put your hands on your waist.
It's OK to do it little by little.
Lower your upper body and do T-sit.
Great!
Raise your hands.
It's easy.
It's a nuisance.
I did it.
Great!
That's great.
That's right.
Beautiful.
Next, I'll do the advanced level.
Look at the side mirror.
What should I do in the advanced level?
Are you shaking?
You look like you're shaking.
I can't stop.
At first, spread your legs wide.
I can't stop.
How is it?
First, pull your hips back from the base of your feet.
Touch the board with both hands.
I can't stop.
Raise your fingers as they are.
Lower your fingers.
It's an outline touch twist.
Great!
It's hard.
It's hard, isn't it?
That's right.
This is the last one.
If you put your hands together,
First, pull your hips back from the base of your feet.
From here, it's up to the armpit.
Great!
When you go up, stretch your knees and lift them up.
Great!
Let's do the other side.
Great!
Let's do it two more times.
Exhale.
Up!
Last one!
Inhale.
Exhale.
Up!
Great!
Now, we've reached the advanced level.
Great!
It's difficult!
Are you getting used to the board?
Gradually.
For the last one, can you do it with the sound?
Yes!
Put your hands on the board.
When you put your inner thighs together, put your core together.
Hands up!
3, 2, 1, let's go!
1, 2.
Catch the waves in the distance.
Use your body widely.
Let's go!
Come on!
1, 1.
Is it hard?
It's hard!
OK.
Last one.
4, 3, 2, 1, let's go!
OK.
Hold your hips.
This is wonderful!
OK.
Let's do it four times.
From the right foot, do a dolphin with your toes.
OK.
Squeeze your abs.
Stand back.
Four counts.
Let's go.
Up.
Inhale.
Back.
One more time.
OK.
Switch side.
Go.
Up.
Put your hands on the board.
3, 2, 1, go.
Kick and pack.
3 seconds, okay.
Last one, switch, come on.
3 times, last two.
Last one.
Okay, both of you can stay.
You don't have to take off.
Thank you.
Move your hips away from the base of your feet.
Cut your stomach and put your toes away.
Outline touch switch.
Cut your stomach and stand by.
Let's go.
Up.
And back.
Breathe in.
And breathe out.
Switch, come on.
Up.
Put your hips away.
Last one.
4, 3, 2, 1, go.
Switch, come on.
Switch.
Okay, next one.
Face the front.
If you can,
draw a big circle with 8 counts.
Do your own ceremony.
Stand by.
8 counts, go.
Down, 2, 3, 4.
Knee up.
Up.
OK, last one.
4, 3, 2, 1.
OK, switch side.
Right foot on center.
Is this OK?
Yes.
Stand by.
Water walk.
Go.
Down, 2, 3, 4.
You can put your feet in.
OK, come on.
Enjoy.
Last two.
Try harder.
Last one, 4, 3, 2, 1.
OK, switch side.
Left foot on center.
OK, next one.
Knee up.
And back kick.
Walk out.
Go.
Up, 2, 3, 4.
Back.
OK, last two.
Last one.
OK, next one.
Right foot on center.
OK, breathe.
Left side, knee up.
And back kick.
Go.
Up.
Down.
If you can, try harder.
Last two.
OK, perfect.
Last one, 4, 3, 2, 1.
Stop.
OK, last one.
Board center.
OK, lower your upper body.
Keep.
3, 2, 1.
Go.
Keep.
Focus.
4, 3, 2, 1.
Stop.
OK, last one.
Right foot on center.
OK, use your body.
Stand by.
3, 2, 1.
Go.
Keep.
OK, come on.
4, 3, 2, 1.
Thank you.
Thank you very much.
Awesome.
How was it, everyone?
Full.
It's true.
Muscle pain.
It's really hard.
I thought I didn't feel this much.
I thought so.
The board is amazing.
I really want you to do it.
I'm sure you'll laugh when you see it.
You'll be laughed at.
Just standing normally
It's hot and difficult.
That's one-legged.
If you get into it, it's going to be a lot of fun.
If you can do it, it's going to be a lot of fun.
Like a teacher.
I want to be.
My father is
I've been surfing all the time.
When I was a kid, we went to the sea together.
I've been there many times.
It's really harder than surfing.
I see.
What's the difference?
Surprisingly, anyone can stand up.
The technique from there is difficult.
Surfing.
I've never been on a wave like this.
It was really hard.
It was surprising that Taomi was struggling.
I was surprised.
I didn't think it would be this difficult.
I was able to do it after I put on a song.
It's fast to grasp.
It was beautiful.
I'm tired.
It's a muscular pain.
It's fun.
The sea is the sea of surf.
I thought I was surfing.
I thought it was far.
I have one more thing.
I wonder what it is.
I'm curious.
Let's do it.
Next, the second one.
Here it is.
My body is a little shaky.
Can you still do it?
No, I'm still pulling.
You're still pulling.
It's just a little while ago.
I'll do my best.
What is this place?
What is it?
Hello.
Thank you.
What kind of fitness are you doing here?
It's a Karate program that combines visual and fitness.
I'd like you to do it with me today.
I'm looking forward to it.
I've never heard of it before.
I'd like you to do Karate with me today.
Thank you very much.
It's cute.
Pink.
It's cute.
I'll change my clothes.
I'm ready.
Don't pull it.
How is it?
It's cute.
It looks good on you.
It's so cute.
Look back.
It's the mark of BU.
It's like BU.
We didn't notice it before.
We were thinking about it.
It's cute.
We did it before.
I've done it in Karate.
It looks different, so I'll do my best.
I'm Rikako, an instructor.
Nice to meet you.
Let's start with Seiza.
Seiza slowly from the left foot.
Like this.
Put your hip on your heel.
Pull it up and close your eyes.
You'll be able to look at yourself through the practice of Budo.
Feel your breath.
Look at yourself.
Stop dreaming and slowly open your eyes.
Straighten your spine and bow to the front.
Bow slowly to the front.
And stand up.
Yes.
Let's start from the right leg.
Here we go.
Okay.
Today, we're going to make a shoulder with the four of us.
Lastly, we're going to practice for the performance.
We're going to practice for three parts.
The first part.
Imagine that the enemy is coming from the left and right.
Let's try it once.
Here we go.
From here.
Wow.
It's serious.
Wow.
Let's do this with the music.
Let's do it slowly.
Put your fists together.
Put your right hand on top of your left hand.
Yes.
Bend your elbow.
Yes.
This is the first way to do it.
You can attack the enemy from the left.
Yes. It's beautiful.
Cross your arms.
Yes.
And punch.
It's good.
The other side.
Raise your left hip.
Yes.
Cross your arms.
Punch.
It's good.
Let's work on the shoulders.
Let's do it with the music.
Yes.
First, spread your legs shoulder-width apart.
Sit on your right hip.
Raise it up.
Yes, lower it.
When you raise it, make sure your shoulder blades are close together.
Yes, like this.
Raise it quickly.
Raise it.
Raise it and put it back right away.
Yes, yes, yes. Nice.
Breathe out.
Four more.
Four.
Three.
Two.
Stop at one point.
Cross.
That's right.
Now, cross.
When you punch, pull it hard.
Nice.
Cross.
Punch.
That's right.
Cross.
Punch.
Let's do it a little faster.
Sit on your right hip.
One, two.
Raise it.
Cross.
Punch.
Yes.
Great.
Good.
Sit on your right hip.
One, two.
Raise it.
Cross.
Punch.
Great.
A little more.
Four.
Are you ready?
Let's do it.
One, two, three.
Go back slowly.
Put your right foot out wide.
Yes, this is called Koukutsu Dachi.
Please try it.
Let's do the last one.
Raise it.
Cross.
Punch.
Okay.
Let's do the same thing on the other side.
Go back slowly.
Don't put strength on your shoulders.
Pull it back with your back.
Raise it quickly.
Raise it.
Yes, it's like an attack is coming from the right.
Exhale.
That's right. Nice.
4, 3, 2, 1 and stop.
Cross.
Now, punch.
Nice.
Cross.
Nice.
Punch.
Cross again.
Let's counterattack the opponent on the right.
Let's start from the beginning.
Raise.
Cross.
Now, punch.
Nice.
Raise again.
Cross.
Punch.
Nice.
Let's do it faster.
Raise.
Cross.
Punch.
1, 2, 3.
Let's make it bigger.
You don't have to stop.
Raise.
Cross.
Punch.
Great.
4, 3.
Let's do it with the left foot.
Raise.
Cross.
Punch.
Let's do it again.
Raise.
Cross.
Punch.
Let's breathe when you get tired.
Last one.
Raise.
Cross.
Punch.
Let's do it alternately.
Start from the right foot.
Now, the opposite foot.
Left foot.
Raise.
Cross.
Punch.
Return.
Right foot.
1, 2, 3.
Nice.
Let's make the axis straight.
Last one.
Let's do it faster.
1, 2, 3.
Raise.
Cross.
Punch.
Oh, no.
1, 2, 3.
What should I do?
You don't have to move.
Raise.
Oh, no.
4 more.
Oh, no.
What should I do?
1, 2, 3.
OK.
Great.
Take a deep breath.
Great.
You are really good at it.
It's difficult.
You are good at it.
Take a deep breath.
This is the end of the first part.
Now, the first part is over.
Let's move on to the second part.
The second part is kicking.
Sit on your right hip and kick.
Like this.
Then, hit your elbow.
You don't have to move your body at all at first.
Raise your leg.
Kick.
Hit your elbow.
OK.
Let's do it like this.
Focus on the side muscles of the gluteus medius.
I want you to focus on it and aim for a hip-up effect.
OK.
Let's do it.
OK.
Sit on your right hip and kick.
Great.
Lift up slowly from your left leg.
Relax your shoulders.
Let's go.
1, 2, 3, lift up.
Down. One more time.
1, 2, 3, lift up.
Great.
1, 2, 3, lift up.
4, kick and keep.
Stop here.
It's hard.
Let's do it again.
1, 2, 3, lift up.
Kick and keep.
Great.
Put strength in your hips.
Great.
One more time.
1, 2, 3, lift up.
Put strength in your left hand.
Kick and keep.
It's hard.
Great.
One more time.
1, 2, 3, lift up.
Kick and keep.
You don't have to lift up.
You don't have to lift down.
Great.
Put strength in your hips.
Right hip straight.
Let's go.
1, 2, 3, kick and return.
Put strength in your hips.
1, 2, 3, kick and return.
One more time.
1, 2, 3, kick and return.
Let's go. 1, 2, 3, kick.
Go forward and hand-punch.
Electric kick with right hand.
One more time.
4 more times.
Nice fight.
Let's connect them.
Your hand is amazing.
Is it?
1, 2, 3, kick and hand-punch.
Great.
Let's go again.
1, 2, 3, kick and keep your elbow in place.
That's right!
Let's do the other side.
1, 2, 3, kick and keep your elbow in place.
That's right!
Let's do it again.
1, 2, 3, kick and keep your elbow in place.
Stop!
That's great!
One more time!
1, 2, kick and keep your elbow in place.
Let's do the right side.
One more time!
1, 2, kick and keep your elbow in place.
Do your best!
That's great!
Let's kick and return it.
Let's do it.
1, 2, 3, kick and keep your elbow in place.
Return it.
That's right!
That's a good look!
One more time!
That's great!
Let's do it again.
That's great!
We're done!
I'd like to continue with this.
I haven't forgotten what I just did.
Let's continue with this.
This is the right hip twist.
Let's relax our shoulders.
Let's do it.
Raise, cross, punch.
The other side.
One more time.
Raise, cross, punch.
Look to the right.
One, two, three.
Kick forward.
Elbow.
One, two, three.
Kick forward.
Elbow.
That's great!
You're really good at it!
That's great!
Let's take a break.
Let's continue for a while.
On the spot,
low kick.
Two times.
Middle kick.
Upper kick.
And punch.
One, two, three.
That's right.
Let's do it like this.
Hold your fist tightly.
The thumb is outside.
That's right.
Let's start with low kick.
Relax your shoulders.
Low kick.
One more time.
Middle kick.
Upper kick.
Three times.
One, two, three.
That's right.
Let's do it a little faster.
Low kick.
Middle kick.
That's right.
Upper kick.
Three times.
One, two, three.
That's great!
One, two, three.
After that,
right hip kick.
Low kick.
That's right.
Let's do it like this.
Let's do it one last time.
Let's start with low kick.
Relax your shoulders.
Four, three, two, one.
Low kick.
That's right.
Middle kick.
Upper kick.
Three times.
One, two, three.
Low kick.
Up, cross, punch.
That's good!
Make a big movement.
One, two, three.
Nice!
Let's turn to the right.
One, two, three.
Kick forward.
Low kick.
That's right.
One, two, three.
Low kick.
OK!
Great!
Let's take a deep breath.
Exhale.
Great!
That's great!
Great!
Let's drink some water.
My legs hurt.
I can't remember it.
It's like a bad memory.
It's a movement I've never done before.
I've never done it before.
For the first time, I felt the pain here.
When I kicked,
I've never kicked anyone.
No, you haven't.
No, I haven't.
But, for the first time, I felt the pain here.
Right.
It's the first time I've used it.
I feel like I'm using it.
It's not a very intense movement.
I feel like I'm doing everything.
I want you to do this.
You can do this, right?
I'm watching you.
It's fun.
Thank you.
The last part is the third part.
Let's do it together.
Put your four fingers together.
Put your thumb on the side.
That's right.
Put your right hand on the floor.
Put your left hand in front of you.
That's right.
Great.
Breathe in.
Put your right hand on your cheek.
Exhale.
Change.
That's right.
Put your left hand on the floor.
Breathe in.
Put your left hand on your cheek.
Exhale.
In front of you.
You can also move your legs.
Let's do it together.
Put your hands on your waist.
Take a step to the left slowly.
That's right.
Take another step.
That's right.
Turn around.
Turn to the left.
Take another step.
That's right.
Put your front foot behind you.
That's right.
Take another step.
That's right. Nice!
This kind of movement is added at the end.
And the lower body is added to it.
Put your hands in.
Put your hands together.
4, 3, 2, 1. Take a step to the left.
Take another step.
That's right. Turn around.
Right foot behind you.
That's right. Take another step.
Take a step to the front.
Take the last step.
OK. Good job!
It looks cool when you do it like this.
Great!
Let's do it at the actual pace.
It will be a little faster.
Take a step to the left.
Turn around.
That's right. Take a step to the front.
1, 2, 3!
Let's go back slowly.
Amazing!
You're great!
You're really good!
It's like karate.
Great!
You've already mastered karate.
It's perfect.
Let's go.
I'll connect everything.
Let's go.
4, 3, 2, 1, down.
Middle.
That's right.
Up.
3, 1, 2.
Take a step to the front.
Up.
Cross.
Punch.
Let's do this twice.
Receive the attack from the left.
Nice!
Look to the right.
1, 2, 3.
Kick and hit the elbow.
The other side.
1, 2, 3.
Kick and hit the elbow.
The left hand.
Fast!
Take a step to the front.
Nice!
To the back.
The last one.
To the front.
Great!
You're great!
You're really great!
You're great!
Beginners can't do it easily.
You're really great!
You're great!
You're really great!
I'd like to practice breathing.
Let's practice breathing.
Close your legs and open your toes 45 degrees.
Put your right hand on your left hand.
Take a deep breath.
Inhale.
Exhale.
Put your left foot and right foot out a little.
Stand here.
I'd like to put my energy here.
I don't think I've ever said that.
Think of it as valuable and try it.
I'll do it.
I'll practice my energy.
Put your right hand on your left hand.
Take a deep breath.
Inhale.
Exhale.
Put your energy here.
Great!
I think I was a little late.
I'll do it again.
Take a deep breath.
Exhale.
Put your energy here.
Great!
I think I was a little late.
I'll do it again.
Put your right hand on your left hand.
Take a deep breath.
Inhale.
I'll do it together.
Exhale.
Put your energy here.
Great!
Let's do the last one.
Close your legs and open your toes 45 degrees.
Put your right hand on your left hand.
Concentrate on yourself in front of you.
Let's do the last one.
Close your legs and open your toes 45 degrees.
Breathe in.
Breathe out.
Raise your upper body.
The other side.
Nice!
Turn to the right.
Kick and hit your elbow.
Nice!
Bend your knees.
Turn to the other side.
The other side.
The last one.
Put your right hand on the floor.
To the right.
To the left.
Nice!
To the right.
To the left.
Kick to the end.
To the right.
To the left.
The last one.
Turn to the other side.
Hurry up!
Breathe in.
Breathe out.
The last one.
Breathe in.
Breathe out.
Put your left hand on the floor.
Pose.
Nice!
The last one.
Great job!
Thank you!
How was it?
I haven't done karate for 10 years.
I thought I'd forget it if I didn't continue.
But all the moves I did weren't cool.
But it was fun and refreshing.
I didn't have to yell.
I felt like something was coming out of me.
This is the first time I've experienced karate.
I've never faced the mirror head-on before.
So, when I did the final pose,
I thought, wow, that's so cool.
If I'm asked to do a cool pose, I'll do this.
You'll do this?
How was it?
I thought karate was hard.
But I didn't know it could be so fun and happy.
It was a new world for me.
It was a lot of fun.
It suits you.
It suits everyone. It's cute.
It really makes you excited.
It's pink, too.
It was a precious time.
I'm glad we did it.
Thank you so much.
Do you think this is the end?
It's not the end.
We're going to do a ball training.
Let's change and do a ball training again.
That's a good idea.
Let's do it.
Let's change.
Let's go to the ball training!
Music start!
My legs are already full.
Let's do our best!
Ball training!
Let's do our best!
First of all,
I'll make my arms thinner.
This is a warm-up exercise.
It's a warm-up exercise.
Raise your arms.
Good!
Lower your arms a little more.
It's hard!
Lower your arms a little more.
The other side!
Very good!
Don't forget to breathe.
It's important.
Up! Down!
The other side!
Lean forward.
Roll over.
This is the real thing.
Raise, lower, lower.
Up!
Can you do it?
Raise your body a little more.
Like this.
Open your legs.
I can't open my legs.
You have to relax more.
I can't.
Lean forward.
Yes.
Please stick together.
Don't put your legs together.
Up!
It's too hard.
I'm very hard.
It's too hard.
I'm at my limit.
We're partners.
I'm glad.
We're partners.
How was it today?
Fitness? I didn't know there were so many things.
It was fun to combine them. I thought there would be more if I looked for it.
I want to do various things, and I have to continue exercising.
I can't move at all.
So I thought I should continue today.
It was a lot of fun.
I was interested in various things, so I wanted to try Pilates.
I'm glad I could experience it like this.
When it comes to muscle training, I don't want to do it anymore.
If you combine different things with muscle training, you'll be motivated to do it.
I really admire you two, so I want to do my best to experience what you want to do.
You're wonderful.
I'm not flexible at all.
I want to do my best.
It was fun.
I will continue to strive to be a flexible woman.
I'll do my best. It was fun. Bye.