AISubs v3
I'm Tamami Sakaguchi.
I'm going to do a home exercise.
This time, I'm going to do a home exercise that you can do with me.
It's a training called bar.
I think my body has changed since I started this training.
It's a very effective training.
If you see this, you will have a beautiful body.
In this exercise, there is a swing of Nogizaka.
I want you to imitate and dance with me.
If you have a towel, let's use it together.
Let's do a home exercise.
First of all, let's start with my favorite song.
Let's have fun.
First of all, I will warm up with a towel.
Spread your legs wide and stretch your body to the left and right.
Please use your favorite towel here.
One more time.
I'll knock it down and put it back.
Please feel that it is stretching from the waist to the 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.
I'll throw a towel.
The chorus is dance time.
Twist your waist as much as you can and tighten your waist.
Please dance with that wish in mind.
Next, pull your knees together and point your toes up.
Pull your knees together and toes.
One more time.
Isn't it a little tight?
Everyone, do your best.
If you have time here, please spread your hands to the side.
This will also work on the biceps.
A little more.
Do your best.
Pull your knees together and toes.
Then slowly turn to the side.
It is the movement of the abdomen with the legs raised.
Raise your head and return it.
Breathe in, breathe out.
This makes your stomach very tight, doesn't it?
Fighting!
If you can do this, let's lower your legs a little.
It's a little tight, but do your best!
Yes, next is sideways.
Open your legs, close them, open them, close them.
Please do it with the image of pulling up your stomach all the time.
What you should be aware of here is not your knees, but your buttocks.
If you can, try putting your hand on your waist.
It's the other way around.
Open it, close it, open it, close it.
Do your best!
Oh, here's my favorite part.
Please listen!
Oh, cute!
Shinajima's singing voice.
Oh, that's nice.
Okay, let's move on to the next move.
Next, lift your legs from the floor.
It's a snap.
8 times.
5, 6, 7, the other way around.
It's the 8th time.
Next is the 4th time.
Yes.
I don't ring my fingers here and there, but
everyone, please do your best and ring it.
Yes, one at a time.
OK.
Are you all doing your best?
And the last is the opening.
Everyone, please open it as far as you can go.
Yes, from here on, I will exercise with the sing- out that everyone loves and can be happy with.
Let's go.
First, stand on your knees and move as if you were touching your knees.
Then take out one leg and stretch it out.
If you can't do this, you can repeat it on your knees.
This is pretty good for your stomach, so everyone, please do your best.
Yes, take out one leg.
Let's do our best with my favorite song sing-out.
From here on, it's the chorus.
Dance time.
Everyone, please dance together.
Raise your hands up and twist your waist as much as you can.
One more time.
After hitting it three times, raise it up and twist it.
Pyon.
Then open your legs vertically and wave your hands as if you were a swan.
Opposite side.
Try to keep your stomach and back straight and conscious of the back of your thighs.
Next, sit down.
Put your hands together in front of your chest and twist your waist.
Down.
One more time.
Left.
Right.
Down.
If you can do it here, please take your feet off the floor and try it.
This is really hard, but it's definitely beautiful.
Next, left.
Right.
Down.
Good luck.
Oh!
Next is Utsubuse.
Spread your legs hip-width apart and move your heels slightly inward.
Up and down.
Good luck.
If you do this slowly, it will work better on your buttocks and back.
Slowly.
Oh! Well done.
Stretch a little here and it's the last spurt.
Oh!
Let's get excited together.
Hey!
Good luck.
Spread your legs wide and stretch your body.
Pyon.
Please be aware of your stomach so that it does not become a sorigoshi.
From here, raise your arms a little and try to make a ring on your arms.
You've been sweating a lot, haven't you?
It's not over yet. Fighting!
Take a deep breath slowly.
Open your legs wide and be aware of the bottom of your buttocks.
Raise and lower your legs behind you and repeat.
If you put your hands on your buttocks, you'll get closer to a V-shape.
Opposite side. Fighting!
This will make your buttocks smaller.
Then, stretch your buttocks so that you can touch the floor.
Opposite side.
It's almost over. Fighting!
Put your heels together and tighten your buttocks as you stretch your knees.
Go up.
One more time.
Take a deep breath and exhale.
From here, it's dance time!
Yeah!
Come forward and back.
Hoi! Hoi! Hoi!
Bang Bang Bang Bang Bang Bang Bang!
One more time! Let's all dance together!
Forward and backward! Bang Bang Bang Bang!
It's a heart-pounding dance!
Twist your waist as much as you can and tighten your waist!
Left, right, left, right!
Wow! Well done!
Thank you for your hard work!
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!