WEBVTT

00:00:00.500 --> 00:00:03.767
那麼~接下來要訓練腹肌

00:00:06.900 --> 00:00:14.119
在莎莉娜的初學者課程應該已經教了捲腹

00:00:15.206 --> 00:00:22.546
本課程會教另一種仰臥起坐

00:00:23.609 --> 00:00:26.553
啊啊~其實也沒有特別難唷

00:00:29.282 --> 00:00:34.300
捲腹特別在鍛鍊腹肌

00:00:35.058 --> 00:00:44.323
而仰臥起坐則能鍛鍊胸部和頸部的肌肉，腹橫肌，斜肌

00:00:45.037 --> 00:00:48.177
啊  就是腹部側邊的肌肉

00:00:48.972 --> 00:00:50.682
也都能鍛鍊到

00:00:53.466 --> 00:00:59.077
讓我們不只有美麗的腹肌，也一起練出更緊緻的姿勢

00:00:59.927 --> 00:01:02.394
那就先從姿勢開始

00:01:05.485 --> 00:01:07.533
向上躺著

00:01:07.855 --> 00:01:14.393
把膝蓋彎曲讓腳貼在地面  與捲腹的動作相同

00:01:15.353 --> 00:01:21.442
手則是放在耳後與脖子之間

00:01:22.614 --> 00:01:24.931
這樣就做好仰臥起坐的姿勢了

00:01:26.150 --> 00:01:31.380
然後  保持這個姿勢

00:01:32.101 --> 00:01:35.401
把上半身

00:01:38.421 --> 00:01:42.010
抬起來

00:01:42.940 --> 00:01:46.456
向著膝蓋繼續抬起

00:01:50.199 --> 00:01:54.914
在抬起的過程中把氣吐掉

00:02:01.647 --> 00:02:04.317
把上半身抬起來後

00:02:04.929 --> 00:02:09.100
這次則是慢慢把上半身躺回去

00:02:09.731 --> 00:02:13.297
回到原本的姿勢

00:02:15.233 --> 00:02:19.106
這時候則是要吸氣

00:02:25.626 --> 00:02:26.876
這樣就做完一次了

00:02:29.524 --> 00:02:32.317
肚子好痠喔

00:02:33.388 --> 00:02:38.508
那麼  那麼  這個動作一組十次 一起做吧!

00:02:40.779 --> 00:02:42.795
要開始囉

00:02:43.859 --> 00:02:46.092
預~備

00:02:46.947 --> 00:02:47.947
一

00:02:49.247 --> 00:02:51.509
二

00:02:52.553 --> 00:02:54.934
三

00:02:56.202 --> 00:02:58.651
四

00:03:00.003 --> 00:03:02.417
五

00:03:03.924 --> 00:03:06.651
六

00:03:08.095 --> 00:03:10.467
七

00:03:11.778 --> 00:03:14.131
八

00:03:15.631 --> 00:03:18.581
九

00:03:20.319 --> 00:03:24.736
十

00:03:27.758 --> 00:03:30.308
辛苦了~

00:03:38.601 --> 00:03:41.840
肚子好厲害

00:03:43.824 --> 00:03:46.422
我們一起多多鍛鍊吧

00:03:47.066 --> 00:03:49.966
以六塊肌為目標

00:04:02.080 --> 00:04:03.380
接下來接下來

00:04:04.013 --> 00:04:05.944
已經小小休息一下了

00:04:06.660 --> 00:04:09.627
最後一組  一起做完吧

00:04:13.243 --> 00:04:15.676
要開始囉

00:04:16.993 --> 00:04:19.368
預~備

00:04:21.076 --> 00:04:22.859
一

00:04:23.331 --> 00:04:25.381
二

00:04:26.448 --> 00:04:28.798
三

00:04:29.865 --> 00:04:32.215
四

00:04:33.515 --> 00:04:35.898
五

00:04:37.265 --> 00:04:39.801
六

00:04:40.889 --> 00:04:43.239
七

00:04:44.445 --> 00:04:46.929
八

00:04:48.329 --> 00:04:50.938
九

00:04:52.348 --> 00:04:55.651
十

00:04:59.835 --> 00:05:03.101
結~束~了~

00:05:06.857 --> 00:05:12.938
客人~你蠻有毅力的嘛  堅持到最後  非常帥氣喔

00:05:16.141 --> 00:05:21.991
莫妮卡的肚子也非常痠了  看來明天會肌肉痠痛呢

00:05:24.324 --> 00:05:30.108
那麼那麼  稍微休息一下後  也趕快進行下一段課程吧