
Chinese: 
大家好 又來到我的頻道了
開始前 希望你們可以先訂閱我的頻道
以後每當我出片 便會有小鐘提醒你們立刻知道
我今天會跟大家練臀
我發覺大家對練臀的需求變大
我上次做了14天的訓練
有1集我跟大家練臀
亦收到很多女生的私訊
問我有沒有進階版本
只有幾個動作不夠做
我覺得這是不錯的提議
所以便誕生了今天這集

English: 
Hello everyone, welcome to my channel again
I hope you can subscribe my channel before starting
Then, whenever I released a video, there will be a small bell to remind you immediately
I will practice hips with everyone today
I found that everyone's demand for hip training has increased
I did 14 days of training last time
In one episode, I practice hips with you
I also received many private messages from girls
Ask me if I have an advanced version
Only a few actions are not enough
I think this is a good idea
So today ’s episode was born

English: 
I want to answer some girls' questions
Will my hip looks bigger after hip training
It's a bit difficult
Because you need a lot of weights to achieve this effect
You train hips with your own weight at home
You can only tighten the hips
Prevent hips from developing laterally
Also beneficial for building nice butt
Can also prevent sagging
I can definitely promise you
If your requirements are not too high
Just want to be as good as I am
Then you can train with me
Because the exercise I am going to do with you today
Usually are movements I do when I practice hips at home
Let's get started now
The first action we kneel on the ground first
Many girls told me
They used a lot of energy from thighs when doing squats
And also felt that knees was hurt

Chinese: 
我想解答女生的問題
究竟自己練臀會否練得越來越大
這是有點難度的
因為你需要很多重量才得做到這個效果
你在家用自身重量做運動
只能令臀部更緊實
防止臀部向橫發展
亦有翹臀作用
也可以防止下垂
這些我絕對能答應你
如果你的要求不太高
只想好像我這樣剛剛好
你便可以跟著我訓練
因為我今天跟你們做的這套運動
通常是我在家練臀時會做的動作
事不宜遲 立刻開始
第1個動作我們先跪在地上
很多女生告訴我
做深蹲時大腿用了很多力
亦感到膝頭受損

Chinese: 
所以我研究了1個方法
就是跪在地上
大家會舒服很多
亦能訓練臀部 好嗎？
首先坐在腳掌上
上來時慢慢收緊臀部
雙腳打開至盆骨闊度
或者比盆骨大少許也沒問題
我們開始了
1 收緊
2 3 4 5 6 7 8 9 10

English: 
So I studied a method
It's kneel on the ground
Everyone will be more comfortable
While training your hips, okay?
First sit on the soles
Slowly tighten your hips when you come up
Open your feet to the width of the pelvis
Or little wider than the pelvis
Let's begin
1 tighten the hips
2 3 4 5 6 7 8 9 10

English: 
11 12 13 Thighs are also trained
14 15 16 17 18 19 20
OK then slowly kneel on the ground
Straighten your right foot backwards
Keep your back straight
Only active hips
Slowly pull the hips up
Do it one by one
The amplitude shouldn't be too large

Chinese: 
11 12 13 大腿也有運動到
14 15 16 17 18 19 20
好 接著慢慢跪在地上
將右腳伸直向後
保持背部挺直
只活動臀部
慢慢將臀部拉上去
1下1下的
幅度不用太大 開始

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Straighten your right feet and draw circles
Draw circles from inside to outside, top to bottom
1 2 3 4 5 6 7 8 9 10

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
伸直腳打圈
由內至外 上至下打圈 開始
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
收腳 再伸直左腳向上
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
收腳 再伸直左腳向上

English: 
11 12 13 14 15 16 17 18 19 20
Change the format into from outside to inside
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Pull the foot back and straighten your left foot upward

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Then drawing circles
Draw circles from inside to outside, top to bottom
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15
Hang in there
16 17
This is the effort of exercising lower body
18 19 20
Reverse direction

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
接著轉圈
由內至外 上至下打圈 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15
堅持
16 17
瘦下半身就是這樣
18 19 20
倒轉方向

English: 
Draw circles from inside to outside, top to bottom
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Raise your bended right foot and stretch outward
Then retract and straighten out
2 different movements for 1 action. Start

Chinese: 
由外至內 上至打圈 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
將右腳抬起 曲腳伸向外
然後收回來 再伸直向外
2個不同動作為之1次動作 開始

Chinese: 
1 2 伸直腳
3 4 5 6 7 8 9 10
11 12 13 14 15 16
加油
17 18 19 20

English: 
1 2 Straighten feet
3 4 5 6 7 8 9 10
11 12 13 14 15 16
Come on
17 18 19 20

English: 
Then it ’s another foot's turn
Raise your bended left foot and stretch outward
1 2 3 4 5 6 7
Straighten feet
8 9 10

Chinese: 
接著輪到另1隻腳
抬起左腳 曲腳向外
1 2 3 4 5 6 7
伸直腳
8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
接著躺在瑜伽墊上
雙腳放在地上
膝頭向上
雙腳合起來
收緊臀部後抬起來
慢慢下來再打開雙腳
再1次抬起臀部 然後放下
這樣為之1組
1 2 3 收緊臀部

English: 
11 12 13 14 15 16 17 18 19 20
Then lie on the yoga mat
Feet on the ground
Knee up
Put feet together
Lift up after tightening your hips
Slow down and open your feet
Lift up the hips once again and then move downwards
This is one set
1 2 3 tighten hips

English: 
4 5 6 7 8 9 10
11 12 13 14 15 16 17 18
Do it slowly

Chinese: 
4 5 6 7 8 9 10
11 12 13 14 15 16 17 18
慢慢做

Chinese: 
19 20
接著將右腳打橫放在左腳上
然後慢慢收緊並抬起臀部 然後放下
開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14

English: 
19 20
Then put your right foot horizontally on your left foot
Then slowly tighten and raise the hips and then move downwards
Start
1 2 3 4 5 6 7 8 9 10
11 12 13 14

English: 
Tighten hips
15 16 17 18 19 20
Change foot
Lay the left foot on the right thigh horizontally
Slowly lift up and tighten your hips
This is one rep
1 2 3 4 5 6 7 8 9 10

Chinese: 
收緊臀部
15 16 17 18 19 20
轉腳
將左腳打橫放在右邊大腿上
慢慢抬起並收緊臀部
這樣為之1次 開始
1 2 3 4 5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
Then lift the right foot
Left foot on the ground
Slowly lift up your upper body
Straighten your right foot and then put it down slowly
Buttocks don't touch the ground
Lift up once again, okay?
1 2 3 4
Tighten hips

Chinese: 
11 12 13 14 15 16 17 18 19 20
接著將右腳提起
左腳放在地上
慢慢抬起上身
伸直右腳再放下
臀部不需要著地
再1次向上 好嗎？
1 2 3 4
收緊臀部

Chinese: 
5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
轉腳
左邊臀部的感覺很棒對吧
抬起左腳
右腳放在地上
慢慢抬起上身
臀部不需要著地 開始
1 2 3 4 5 6 7
我全身都出汗了

English: 
5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Change foot
The left hip feels great, right?
Lift up left foot
Right foot on the ground
Slowly lift up your upper body
Buttocks don't touch the ground. Start
1 2 3 4 5 6 7
I'm sweating all over my body

Chinese: 
8 9 10 11 12
要記住身材是自己爭取的
13 14 不成功 便成仁
15 16 17 18
覺得酸軟就對了
19 20
很棒 對吧？
接著打側身體
然後將上腳伸向前
拉向上再向後 開始
1 2
盡量拉向後 像半圓形般

English: 
8 9 10 11 12
Remember to strive for your good shape
13 14 Unsuccessful will become benevolence
15 16 17 18
It's normal to feel exhausted
19 20
It's great, isn't it?
Then lie down on one side
Then stretch your upper foot forward
Pull upwards and backwards. Start
1 2
Try your best to pull backwards like a semi-circle

Chinese: 
3 4 5 6 7 8 9 10
臀部感覺真棒
11 12 加油
13 14 15 16 17 18 19 20
很好 然後屈曲腳 慢慢拉向上
再向後踢
拉向上 向後踢
就是這樣 開始

English: 
3 4 5 6 7 8 9 10
Buttocks feel awesome
11 12 Come on
13 14 15 16 17 18 19 20
Very good. Then bend your feet and slowly pull upwards
Kick backwards
Pull upwards and kick backwards
That's how it started

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
接著輪到另1邊
為什麼做下半身的運動 也會出那麼多汗
因為我們真的很努力
打側身體
慢慢將腳伸向外
拉向後 像半圓形般

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Then turn to the other side
How can you sweat a lot when doing lower body exercises
Because we really work hard
Lie down on another side
Slowly stretch your upper foot forward
Pull backwards like a semi-circle

English: 
Feel the tension of lateral thigh every time. Start
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Does anyone's feet shaking just like me?

Chinese: 
每次都要感覺到大腿外側在出力 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
有沒有人像我1樣雙腳在顫抖？

English: 
Slowly bend your feet and pull upwards
Then kick backwards
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Then kneel on the yoga mat
Stretch your foot outwards

Chinese: 
慢慢曲腳拉向上
然後向後踢 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
接著跪在瑜伽墊上
將腳伸向外

Chinese: 
向左邊打半圓 再回到右邊
右腳開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
還有左邊就完成了 加油
向右邊打半圓 再回到左邊 開始

English: 
Draw a semi-circle to the left and back to the right
Right foot starts first
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
It will be done after finishing left side exercise
Draw a semi-circle to the right and then return to the left. Start

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
別輕視局部運動
真的會令全身出汗
我曾告訴大家
下半身是擁有最多肌肉的地方
所以如果能夠訓練好下半身的肌肉

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Don't underestimate local movement
Really makes the body sweat
I told everyone before
The lower body is where you have the most muscles
So if you can train your lower body muscles well

Chinese: 
對全身消脂都非常有效用
可能你做完這套運動後
會發現明明訓練的是腳
可是手臂 腰及全身都變瘦了
就是因為這個原因了
肌肉是能夠幫助消脂的
希望大家有好的效果
加油
剛才聽到我的兒子哭了吧
沒錯 我現在要進去了
進去照顧寶寶了 再見

English: 
It will be very effective for burning fat
Maybe after you finished this exercise
You will find out that it should be the feet trained only
But the arms, waist, and whole body become thinner too
This is the reason
Muscle can help burning fat
I hope everyone has good results
Go for it
I heard my son crying moments ago
Yes I have to go in now
Go in and take care of my baby. Bye Bye
