DOCD-065uc Subtitles

00:00:07,246 --> 00:00:10,早上好，浅野さん。

00:00:10,246 --> 00:00:13,今天，其他学生怎么样？

00:00:13,246 --> 00:00:19,啊，大家都取消了呢。

00:00:19,246 --> 00:00:21,啊啊，是这样吗。

00:00:21,246 --> 00:00:25,现在不是流行感冒吗。因为季节变换。

00:00:25,246 --> 00:00:28,偶尔会有这种情况，

00:00:28,246 --> 00:00:34,今天浅野さん要一对一上课了呢，没关系吗？

00:00:34,246 --> 00:00:37,嗯，没关系。一对一？

00:00:37,246 --> 00:00:38,是的。

00:00:38,247 --> 00:00:40,真幸运。

00:00:40,246 --> 00:00:42,啊，不不。

00:00:42,246 --> 00:00:44,怎么样？

00:00:44,246 --> 00:00:47,那么，我会稍微狠狠地教一下。

00:00:47,246 --> 00:00:48,请多关照。

00:00:48,246 --> 00:00:49,请多关照。

00:00:49,247 --> 00:00:51,那么，我去换一下衣服。

00:00:51,246 --> 00:00:52,好的。

00:00:52,247 --> 00:00:54,换好衣服了。

00:00:54,246 --> 00:00:56,好的。

00:00:56,246 --> 00:01:01,晚安。

00:01:38,423 --> 00:01:40,首先，放松髋关节

00:01:40,022 --> 00:01:42,是的

00:01:42,022 --> 00:01:44,放松

00:01:44,022 --> 00:01:48,很硬呢

00:01:48,022 --> 00:01:50,浅野さん

00:01:50,022 --> 00:01:52,是啊，按摩一下会好很多

00:01:52,022 --> 00:01:54,比之前

00:01:54,022 --> 00:01:56,完全平坦了

00:01:56,022 --> 00:01:58,我想

00:01:58,022 --> 00:02:00,失礼了

00:02:00,022 --> 00:02:04,可以吗？

00:02:04,022 --> 00:02:06,但是，如果稍微按一下的话

00:02:06,022 --> 00:02:08,意外地好像可以

00:02:08,024 --> 00:02:12,你还好吗？

00:02:12,024 --> 00:02:14,完全没问题

00:02:14,024 --> 00:02:20,这样感觉很好

00:02:20,024 --> 00:02:24,意外地很不错呢

00:02:24,024 --> 00:02:28,完全，怎么样？

00:02:28,024 --> 00:02:30,体力方面

00:02:30,024 --> 00:02:34,变好了呢

00:02:34,024 --> 00:02:36,果然是这样吧

00:02:36,024 --> 00:02:38,瑜伽让心灵

00:02:38,024 --> 00:02:40,和身体都变得干净

00:02:40,024 --> 00:02:48,很好呢

00:02:54,024 --> 00:02:56,不痛吗？

00:02:56,024 --> 00:02:58,不痛

00:02:58,024 --> 00:03:00,很舒服呢

00:03:02,024 --> 00:03:04,仅靠自己的力量的话

00:03:04,024 --> 00:03:06,到这里就可以了，对吧。

00:03:06,024 --> 00:03:08,是的，因为挺可怕的，对吧。

00:03:08,024 --> 00:03:10,真的很可怕呢。

00:03:10,024 --> 00:03:18,那么，接下来是

00:03:18,024 --> 00:03:20,姿势

00:03:20,024 --> 00:03:22,吧。

00:03:24,024 --> 00:03:26,预备起。

00:03:26,024 --> 00:03:34,肩膀

00:03:38,024 --> 00:03:40,慢慢放松脖子

00:03:40,024 --> 00:03:42,肩膀也

00:03:42,024 --> 00:03:44,抬起臀部

00:03:44,024 --> 00:03:48,这个也相当辛苦呢。

00:03:48,024 --> 00:03:50,感觉很好吧。

00:03:50,024 --> 00:03:52,抬起臀部

00:04:10,360 --> 00:04:11,为什么这么做呢？

00:04:11,960 --> 00:04:13,真的很辛苦。

00:04:13,960 --> 00:04:15,是这样吗？

00:04:29,495 --> 00:04:31,上来了呢。

00:04:31,096 --> 00:04:32,是吗？

00:04:32,096 --> 00:04:35,轻松点，准备，等一下。

00:04:35,096 --> 00:04:43,不要忘记呼吸。

00:04:43,096 --> 00:04:44,好的。

00:04:44,096 --> 00:04:52,OK。

00:04:55,096 --> 00:04:58,下一個有点难度哦。

00:04:58,096 --> 00:05:00,但是呢，感觉非常舒服。

00:05:00,096 --> 00:05:02,这是压腿的姿势。

00:05:02,096 --> 00:05:04,啊，压腿的姿势。

00:05:04,096 --> 00:05:08,就这样，请膝盖着地等待。

00:05:08,096 --> 00:05:09,好的。

00:05:09,096 --> 00:05:13,脚跟。

00:05:13,096 --> 00:05:21,这个动作也能伸展腹部和肩膀，感觉很好。

00:05:21,096 --> 00:05:23,啊。

00:05:23,096 --> 00:05:26,怎么样？

00:05:26,096 --> 00:05:29,有点难度吧。

00:05:29,096 --> 00:05:30,你是说很紧张吗？

00:05:30,096 --> 00:05:31,是的。

00:05:31,096 --> 00:05:34,我们慢慢来。

00:05:34,096 --> 00:05:35,好的。

00:05:35,096 --> 00:05:43,用鼻子吸气，用嘴呼气。

00:05:45,096 --> 00:05:47,啊。

00:05:47,096 --> 00:05:55,好的，接下来进行放松的动作。

00:06:05,096 --> 00:06:07,就这样做，懂了吗？

00:06:07,096 --> 00:06:08,好的。

00:06:08,096 --> 00:06:14,请大大地伸展胸部。

00:06:14,096 --> 00:06:17,这样可以让筋骨伸展，感觉很好。

00:06:17,096 --> 00:06:18,好的。

00:06:18,096 --> 00:06:19,请大大地伸展胸部。

00:06:19,096 --> 00:06:21,是的。

00:06:21,096 --> 00:06:29,这个，比起落下的姿势来说轻松多了吧。

00:06:30,096 --> 00:06:32,啊，确实呢。

00:06:32,096 --> 00:06:34,落下的姿势有点不擅长。

00:06:34,096 --> 00:06:35,是的。

00:06:35,096 --> 00:06:40,我也就是在做的过程中逐渐能够做到了。

00:06:40,096 --> 00:06:42,很难。

00:06:44,096 --> 00:06:46,有在伸展吗?

00:06:46,096 --> 00:06:48,这个感觉真好。

00:06:48,096 --> 00:06:49,是的。

00:06:49,096 --> 00:06:52,我也挺喜欢这个姿势的。

00:06:52,096 --> 00:06:59,是的，接下来要活动肩膀。

00:06:59,096 --> 00:07:00,是的。

00:07:00,096 --> 00:07:02,我们要好好地伸展。

00:07:02,096 --> 00:07:04,这个很辛苦呢。

00:07:04,096 --> 00:07:06,感觉很好吧。

00:07:06,096 --> 00:07:08,紧紧地。

00:07:08,096 --> 00:07:09,紧紧地。

00:07:09,096 --> 00:07:12,这个，很辛苦吧。

00:07:12,096 --> 00:07:13,紧紧地。

00:07:13,096 --> 00:07:21,能呼吸吗?

00:07:23,096 --> 00:07:24,是的。

00:07:24,096 --> 00:07:32,这个不会太紧吗?

00:07:35,096 --> 00:07:40,虽然很辛苦，但感觉也不错。

00:07:40,096 --> 00:07:42,很好，那是。

00:07:42,096 --> 00:07:48,是的。

00:07:48,096 --> 00:07:51,接下来是休息的姿势。

00:07:51,096 --> 00:07:53,是的。

00:07:53,096 --> 00:07:59,肚子要放松，仰卧。

00:07:59,096 --> 00:08:00,是的。

00:08:01,096 --> 00:08:08,抱住膝盖，两个膝盖。

00:08:08,096 --> 00:08:09,那里呢。

00:08:09,096 --> 00:08:11,不好意思。

00:08:11,096 --> 00:08:13,要排气吗?

00:08:13,096 --> 00:08:14,是的。

00:08:14,096 --> 00:08:18,排气吗?

00:08:18,096 --> 00:08:22,这是关节。

00:08:22,096 --> 00:08:25,慢慢来没关系。

00:08:28,096 --> 00:08:31,深呼吸。

00:08:31,096 --> 00:08:36,稍微这样，摇晃一下，可能效果会更好。

00:08:36,096 --> 00:08:38,啊，左右摇晃。

00:08:38,096 --> 00:08:40,是的。

00:08:40,096 --> 00:08:46,有点紧吗?

00:08:46,096 --> 00:08:50,是的，看起来轻松，但实际上挺紧的。

00:08:50,096 --> 00:08:51,好。

00:08:51,096 --> 00:08:54,那么接下来是站立的姿势。

00:08:54,096 --> 00:08:55,是的。

00:08:55,096 --> 00:08:57,要开始了。

00:08:57,096 --> 00:08:59,我们来做前屈。

00:08:59,096 --> 00:09:01,前屈。

00:09:01,096 --> 00:09:04,伸展脚底。

00:09:04,096 --> 00:09:07,呼。

00:09:07,096 --> 00:09:09,啊？

00:09:09,096 --> 00:09:11,怎么了？

00:09:11,096 --> 00:09:14,啊，不，没事。

00:09:14,096 --> 00:09:15,你还好吗？

00:09:15,096 --> 00:09:17,是的，稍微思考了一下。

00:09:17,096 --> 00:09:19,不行哦。

00:09:19,096 --> 00:09:21,喂，只是调整一下心态。

00:09:21,096 --> 00:09:24,好好排除杂念。

00:09:24,096 --> 00:09:25,是的。

00:09:25,096 --> 00:09:28,让我们调整心态吧。

00:09:28,096 --> 00:09:30,是的。

00:09:30,096 --> 00:09:33,深呼吸。

00:09:33,096 --> 00:09:40,是的，接下来让我们放松肩膀。

00:09:40,096 --> 00:09:43,双手交叉在胸前倾身。

00:09:43,096 --> 00:09:45,是的。

00:09:52,096 --> 00:09:56,偶尔摇一摇会很舒服的。

00:09:56,096 --> 00:09:58,是的。

00:09:58,096 --> 00:10:02,别忘了深呼吸。

00:10:02,096 --> 00:10:10,嗯。

00:10:35,575 --> 00:10:39,接下来，让我们来做蝴蝶式姿势。

00:10:39,174 --> 00:10:41,这个可能有点难。

00:10:41,174 --> 00:10:43,真的吗？

00:10:43,174 --> 00:10:47,请打开一边的肌肉。

00:10:47,174 --> 00:10:53,请伸展腰部。

00:10:53,174 --> 00:11:00,大腿关节有点僵硬。

00:11:00,174 --> 00:11:03,大腿关节很僵硬呢。

00:11:03,174 --> 00:11:07,只要不痛就可以了。

00:11:07,174 --> 00:11:10,要降低到什么程度呢？

00:11:10,174 --> 00:11:12,请靠近看。

00:11:12,174 --> 00:11:14,请。

00:11:14,174 --> 00:11:18,只要降低到这个程度就可以了。

00:11:18,174 --> 00:11:23,可以做到吗？

00:11:23,174 --> 00:11:31,因为大腿关节僵硬，所以这种姿势很难吗？

00:11:33,174 --> 00:11:38,平时不练习的话，大腿关节就会最容易受到冲击。

00:11:38,174 --> 00:11:42,即使是稍微拉伸一下也会有所不同。

00:11:42,174 --> 00:11:50,接下来，让我们来做松树式姿势。

00:11:51,174 --> 00:11:55,我觉得做到这里就可以了。

00:11:55,174 --> 00:12:03,我也要试试看。

00:12:07,174 --> 00:12:10,心脏很重要。

00:12:10,174 --> 00:12:13,请将脚轻轻翻转。

00:12:13,174 --> 00:12:21,如果弯曲腿，拉伸就会消失。

00:12:21,174 --> 00:12:29,在不痛苦的地方伸腿，别忘了深呼吸。

00:12:29,174 --> 00:12:35,膝盖和膝盖，尽量贴紧？

00:12:35,174 --> 00:12:41,张开双腿会让身体更放松。

00:12:41,174 --> 00:12:47,伸腿，然后并拢，尽量并拢。

00:12:47,174 --> 00:12:51,请保持在不疼的位置。

00:12:51,174 --> 00:12:59,背部肌肉会伸展，脚底也会拉伸。

00:13:00,174 --> 00:13:01,不能打开吗？

00:13:01,176 --> 00:13:03,不可以。

00:13:03,174 --> 00:13:05,打开会感觉舒服些吗？

00:13:05,174 --> 00:13:07,是的。

00:13:07,174 --> 00:13:08,弯曲也可以吗？

00:13:08,174 --> 00:13:09,不可以。

00:13:09,176 --> 00:13:16,弯曲后拉伸就消失了。

00:13:16,174 --> 00:13:21,你知道你的姿势吗？

00:13:21,174 --> 00:13:22,是的。

00:13:22,176 --> 00:13:25,你知道这个姿势吗？

00:13:25,174 --> 00:13:26,是的。

00:13:26,174 --> 00:13:27,你知道这个姿势吗？

00:13:27,174 --> 00:13:28,是的。

00:13:28,174 --> 00:13:29,你知道这个姿势吗？

00:13:29,174 --> 00:13:30,是的。

00:13:30,174 --> 00:13:31,你知道这个姿势吗？

00:13:31,174 --> 00:13:32,是的。

00:13:32,176 --> 00:13:34,你知道这个姿势吗？

00:13:34,174 --> 00:13:35,是的。

00:13:35,174 --> 00:13:36,你知道这个姿势吗？

00:13:36,174 --> 00:13:37,174...