AISubs v3
I can't do it.
You can't do it.
Hi, I'm Oshirin.
I'm Aran.
I'm Yuki.
We are Oshiyuki.
Today, we are going to talk about Oshirin's diet plan No.3.
We have some time.
Today, we are going to talk about Oshirin's diet plan No.3.
What is Oshirin's diet plan No.3?
I think you know what Oshirin's diet plan No.3 is.
I'm embarrassed if I don't know it.
Do you know it?
I didn't know it.
I'm sorry.
I don't know much about Oshirin's diet plan No.3.
But, I'm looking forward to it.
So, I'm going to talk about Oshirin's diet plan No.3.
You are going to participate only fun things.
Please.
You are cheating.
Let's do our best together.
I'll do my best.
Thank you in advance.
Today, we have a teacher.
Thank you in advance.
My name is Yuki Mizuno.
I'm Suzumi Mizuno.
Today, we are going to talk about machine pilates.
Pilates is said to be good for rehabilitation.
Today, we are going to talk about how to strengthen your posture and body.
Pilates is used by dancers and athletes for the first time.
So, we are going to talk about it today.
But, it's a diet plan, isn't it?
Yes, it is.
Then, let's get started.
What?
I'm a beginner.
You look tough.
No, I'm not.
I'll do my best.
Thank you in advance.
First of all, I'm going to show you how to work out.
I'll show you how to work out and then I'll show you how to program.
If your legs are wide enough, it's okay.
Let's get in a good posture.
Yuki's face is a little forward.
Her shoulders are in her mouth.
I think you have a good posture in front of the mirror.
Momo is in front of you.
Please show me your waist.
This is a pelvis type.
It's better to train your hips and abs.
Please put your hips forward.
Your face is not so forward.
Your knees are very long.
Your knees are too long.
Please bend your knees a little.
Please show me your front legs.
Your front legs are not long, so it's okay.
You're doing your best.
I want you to loosen your front legs.
Your pelvis is very good, but your hips are not used at all.
Thank you very much.
Your front legs are easy to stretch.
You need to train your hips and abs.
Let's do it together.
Let's do it on the machine.
First of all, I want you to put this much on the front and back of your thighs.
I want you to put this much on the front and back of your thighs.
It's dangerous.
But put your stomach in.
I'm going to bend my back.
Do I have to put my strength in my stomach?
You don't have to do that.
I don't want you to bend your back.
Put your stomach in.
I'm not touching you.
It's a little painful.
I'm going to put this much on the front.
I'm going to bend my back.
This time, it's on the side of Momona.
Lie on your side and sit down.
Put your feet in front of your desk.
From the side of your knee to here.
I thought I could do it.
It hurts.
Can't you do it?
I can't.
I'm going to do it.
Put your feet in front of your desk.
It hurts.
It's a little painful.
Let's do the other side.
It's good.
We haven't started the pierce yet.
This is a stretch.
This is a muscle release.
Piercing is good for training.
If you don't relax your muscles, the shape of your muscles won't change.
It's better to relax your muscles.
It hurts.
I'm going to do the back pierce.
Put your feet in front of your desk.
It doesn't hurt, so it's okay.
Look up.
Put your feet in front of your desk.
Let's get down.
Let's use the machine.
Yuki-san, please come here.
Shunari-san, please come here.
Please lie down on your face.
Put your hands down to the side of your body.
Yuki-san, your shoulders are in front of you, so put your palms up.
I want to check if you can do it with this weight.
I'm talking to you now.
Stretch your knees and cross your arms.
Breathe in and breathe out.
Put your hands on your knees.
It's important to breathe.
Tighten your buttocks.
Put your hands closer to your waist.
Keep pressing down.
If you don't do this, you won't be able to press down.
Put your hands on your knees.
Close your knees.
Push your hands out one more time.
Breathe in and breathe out.
Next, let's train your buttocks.
Spread your hands and knees outwards.
Breathe in and breathe out.
Don't bend your back.
Let's do it one more time.
Let's do the most difficult one.
Put your heel on the floor as if you put on a 5cm high heel.
Don't be afraid.
Push your heel out.
Please stretch your knees.
Please crush your heels.
It hurts.
Are your heels thin?
Yes, they are.
Put your heel on the floor.
Please stretch your knees and put your heels back on the floor.
Put your heel on the floor.
Spread your legs as wide as your hips.
Let's do it one more time.
Be careful not to drop your heels.
Push your heels out.
Put your heels back on the floor.
Let's do it one more time.
Push your heels out.
Please spread your legs as wide as your hips.
Please push your heels out.
Put your heels back on the floor.
Let's do it one more time.
Actually, Ms.Yuki's block is harder.
Really?
Lift your hips and roll your spine from the mat.
That's right.
Put your heels back on the floor.
Let's do it one more time.
Put your heels back on the floor.
Lift your hips and roll your spine from the mat.
Let's do it one more time.
Put your heels back on the floor.
Let's do it one more time.
How do you feel now?
It's the hardest for me.
I put a lot of weight on my legs.
It's hard for me, too.
Let's do it one more time.
Put your feet on the table.
Put your knees at a 90 degree angle.
Put your hands on the floor.
Oh!!
You are not on the floor yet.
Put your hands on the floor.
Put your palms together.
Put your hips and roll your spine from the mat.
Put your hands on the floor.
Put your palms together.
Please put your elbows at a wide 90-degree angle.
Let's use the trunk of our legs.
Let's put your hands on the floor.
Put your elbows at a wide 90-degree angle.
Please raise your elbows.
I'm going to do an exercise for abs now.
It's the first time for both of us to do pilates, so we'll practice.
Raise your head and chest.
When you raise your head, put your hands forward.
Stretch your arms.
Shake your legs 10 cm apart.
Put your feet on the floor and raise your arms.
I'm going to do an exercise for abs now.
It's called hand rest.
It's 100.
It's better to shake your hands than to do it.
If you shake your hands quickly, it will end quickly.
Do your best.
Put your hands together.
Shake your hands hard.
OK!
It's done!
Yay!
Thank you for your hard work.
Thank you.
I haven't worked out for a long time, so I'm really tired.
I'm going to be a normal person from tomorrow.
This hurts.
My arms hurt.
You were able to participate in a good time.
It's been a long time since I've exercised.
Next is exercise.
It's called split eagle.
By the way, if you put your legs in, it's over.
Does it feel good when you put your legs in?
It's hard to put your legs in.
Put one leg out.
I have a bad feeling about this.
Let's do it just once.
It's no good if you put one leg out.
Do it like this.
Bend your elbows.
Put your back bones down one by one.
Put your ankles and knees out.
Let's put one leg down.
What's the problem?
My arms are going to shrink.
I'm sorry.
Please watch other videos, too!
Pull your hips.
I'm scared.
It's not that scary if you try it.
The other side.
It's hard.
Lower your hips more.
Lift your hips.
Straighten your hips.
Bend your hips.
Bend your head.
Bend your spine.
Lower your hips one by one.
Lower your hips.
Let's do it one more time.
Bend your hips.
Bend your head.
Bend your spine.
Straighten your back.
Lower your hips one by one.
Bend your hips.
Lower your hips.
OK.
I'm sweating.
It's not easy to use your inner thighs and think about your body.
Muscle pain may be a little, but it's easier for your body.
Let's stand up.
I think your legs are getting better.
Your knees are getting better.
It's a little better.
What's wrong with your hips?
My hips are a little up.
Your hips are a little down.
I think it's because of the insects.
It will be effective in a short time.
It was a good exercise for my hips.
I'll do my best to do it at home.
I'm sure you're busy with work, so take care of your body.
I'll do my best.
Thank you very much.