AISubs v3.7
Hello, everyone! We are...
Cyber Japan Dancers!
I'm Ena!
I'm Haruka!
I'm Michiyaki!
I'm Junon!
I'm your trainer, Aoi!
In the second half of the exercise, we will do hip-hop training!
In the first half of the exercise, beautiful trainer Aoi will join us!
Thank you for joining us!
This time, we will do hip-hop training.
What will we do?
In the first half of the exercise, each of us will do one exercise.
Let's do hip-hop and welcome summer!
Let's do it!
In the first half of the exercise, we will do wide squats.
Let's do it!
Wide squats are for training buttocks and thighs.
Muscles are the biggest part of the body.
This exercise burns fat all over the body.
I highly recommend this exercise.
I'll do my best!
Let's do it!
First of all, spread your legs more than shoulder width.
Then, bend your toes outward.
Then, bend your hips downward.
Exhale when you come up.
Are there any points we should pay attention to?
Make sure your knees don't come forward than your toes.
Move your hips back.
I think I can do it!
It's not sober, it's flashy!
If you get tired, you will tend to crouch shallowly, but please crouch firmly down.
Yes, I will do my best!
Yes, like this.
Yes, I will do my best!
Let's do it right away!
Yes!
This is heavy!
That's right!
And drop your hips firmly!
Yes!
I will do it!
Yes!
Drop your hips firmly!
That's right!
Exhale and drop your hips!
Yes, like this!
Yes, three times!
Don't put your knees out of your toes!
Yes!
That's right!
And drop your hips firmly!
Yes, like this!
Wow!
I did it!
And breathe!
Don't forget to breathe deeply!
As soon as you forget it!
You are very good at it!
I'm happy!
Wow!
This is hard!
Then let's do it for the last time!
Yes!
Wow!
Yes!
That's right!
I will do it!
It's hot!
This area is very hot!
But it doesn't feel like you're tired at all!
No!
I'm breathing out!
It's amazing!
I'm breathing out!
It's getting warmer!
It's good for the whole body!
It's not only for this area but for the whole body!
That's right!
It's good for the whole body!
You can train your big muscles!
I recommend you to do it for the first time!
Wow!
I will do it!
The next event is "Crab walk"!
"Crab walk"!
Yes!
Let's do it!
"Crab walk" is a training using a band!
You can train your buttocks, thighs and lower body!
The name is cute, but I'm sure it's amazing.
I would like to teach you right away.
First of all, pinch the band under the thighs.
It's an image of pushing out your buttocks.
Next, walk sideways.
At this time, stand firmly in the middle and walk.
It's a bit plain, but it's quite effective.
I would like to do this about three times.
When you walk, open your legs.
It's a little difficult, but turn your legs back a little with your thighs.
It's really hard!
Can you do it?
Is it like this?
That's right! It's perfect!
I think it's easier to do it from below.
From here, push down firmly and open your legs.
Don't let it go inside.
It's hard enough!
Let's do it!
Oh, my God!
That's right!
It's perfect!
Are you serious?
It's hard!
That's right! You're good at it!
Are crabs this hard?
Oh, my God!
Oh, it's hot. You're good at it.
It's hot!
It's easy for your knees to go inside.
Open it up and try it.
Let's finish with the last one over there.
Yes!
Good luck! Thank you!
The crabs are cold now.
Oh, my God!
You did a great job!
Are you serious?
Oh, it's hot!
It's good for your heart rate.
That's right.
If you have a band, you can do it at home or anywhere.
Yes!
For now, I'm going to walk home from this studio to my house.
Thank you very much!
You're welcome!
The next training is also a training using a band.
This training is very effective for hip-up training.
I'll do my best!
Let's do our best!
I'll show you how to do it.
Thank you!
Put the band on the mat and put it on your thighs.
I recommend you to put it under your thighs.
Yes!
Turn around and lift your hips up.
At this time, open your band firmly.
And raise your hips up.
It looks like it's going to work for my hips.
At this time, tighten your hips and raise them up.
It looks like it's going to work for my hips.
That's right.
At this time, tighten your stomach and raise your hips up.
It's the lower abdomen.
That's important.
I want to remember it and go home.
But it hurts.
Your knees tend to go inside.
So, when you raise your hips up, tighten your thighs.
Is this band for that?
Yes.
Just having a band doesn't change the weight of a normal band.
It's like this.
Let's get started.
That's right.
Tighten your buttocks.
Breathe out.
That's good.
Make sure your knees don't go inside.
That's right.
That's good.
Let's do it two more times.
This is the last one.
The last one!
Nice work!
Thank you!
That was good!
My lower buttocks are getting warmer.
I think my lower buttocks are getting warmer, too.
You can go home and work out.
That's right!
You can work out without a band even if you don't have a training machine.
I'm going to do this blue buttock-raising training that Ms. Aoi taught me at home and work out until summer.
Thank you for your hard work!
The next training is a training using a mat.
This training can train the whole buttocks and legs.
In addition, it is a training that can also train the stomach, so let's do it right away.
Lie down on the mat and lie down sideways.
You can raise your elbows or raise them as you like.
Stretch your legs and raise and lower them.
It looks plain, but it's hard.
It's hard, isn't it?
When you do this training, you should also train your stomach.
Don't forget to breathe deeply.
When it gets hard, you tend to do it with your eyes down, but raise them up firmly and do it.
Is it okay like this?
Yes, it's perfect!
Raise your legs firmly up.
Is this hand in front of you?
That's right!
It's easy to support and I recommend it in front of you.
Then slowly lower it.
Don't forget to breathe deeply.
It's true that it works a lot for your buttocks.
The point is to do it slowly and firmly.
Yes, it's like this.
My buttocks are starting to hurt.
It's a self-training.
Let's do the last one.
It's a nice fight!
It hurts when you do it on the top of your buttocks, doesn't it?
It's like a round part of your buttocks comes out.
I think you can do it at home, too.
That's right.
It's easy to do it after taking a bath or before taking a bath.
Thank you very much.
Thank you for your hard work.
We did hip-up training together.
How was it?
It worked well.
It was pretty hard, wasn't it?
It was really hard.
It was hard.
But it doesn't mean you can't do it.
If you do hip-up training, you can make your legs longer.
I want to be longer.
I want to do it at home, too.
Please try it at home.
Please wait for us.
Thank you for watching it.