
English: 
Hello everyone again
In this episode, I will start training with you for 14 days.
I think you challenge yourself
See if you have the will to follow along
Everyday is very simple.
Shall we start now?
In order not to affect the operation of everyone in the family
I found 1 place
Can live with them peacefully
Today I will train the lower abdomen with everyone
You will ask in the last video that the lower abdomen and flank
Exactly because I read a lot of your messages
I saw many people say
Why lie down and do leg lifts
Will the back waist arch?

Chinese: 
大家好 又是我
今集我會開始與大家做14天的訓練
我想你們挑戰自己
看看你們是否有恆心跟著一起做
每天都是很簡單的動作而已
我們現在開始了 好嗎？
為了不影響家中所有人的運作
我找了1個位置
是可以與他們和平地生存
今天會與大家訓練下腹的位置
你會問 上次的影片已經訓練了下腹和側腹
正正是因為我看了很多你們的留言
我見到很多人說
為什麼躺下來做抬腿動作
後腰會拱起來？

Chinese: 
或者覺得後背很酸
甚至有痛的感覺
這是因為腹部不夠力
或者你有骨盆前傾的問題
通常正常的女生
或者平常不是經常運用腹部力量的女生
都會有背部拱起的問題
這只是因為你的腹部不夠力
我的建議是什麼？
我的建議是你不需要跟我做全套動作
你可以慢慢按照自己的時間做
我寧願你們減少次數
但每次都要做得很標準
如果你覺得下背已經開始拱起來
你便要停止
因為你已經用了後腰的位置幫助發力
而不是利用腹部發力
現在我會向大家試做1次
然後做下腹的訓練
首先 我們平躺在地上
將腰按到地下

English: 
Or feel sore back
Even feel pain
This is because the abdomen is not strong enough
Or you have problems with forward pelvis
Usually normal girls
Or girls who do n’t usually use abdominal strength
Will have back arching
It's just because your belly is not strong enough
What is my suggestion?
My suggestion is that you don't need to do a full set of actions with me
You can slowly do it on your own time
I would prefer you to reduce the number of times
But it ’s standard every time
If you think your lower back is already arching
You have to stop
Because you have used the position of the lower back to help force
Instead of using the abdomen
Now I will try it once for everyone
Then do lower abdomen training
First we lie flat on the ground
Press the waist to the ground

English: 
It feels like pressing the navel down
The lower back should be close to the ground
And then raise the leg
How to prevent the waist from pulling up unknowingly?
You can put your hands behind your waist
Then press your hands on your waist and raise your legs
If you do it slowly, if you find that your waist has left your hands
You have to stop
Because your belly is weak
You are already using your lower back
In addition to doing poorly or unable to train the abdomen
It also hurts our backs.
Over time, it will hurt the waist
This is not good
We can start
Raise your feet to 30 degrees
Slowly descend to a position close to the ground

Chinese: 
感覺好像把肚臍按在地下
後腰應該是與地下貼實的
然後才抬腿
如何避免令腰部不知不覺拉起來？
你可以將雙手放在腰後
接著 腰部壓住雙手才抬腿
慢慢做的同時 如果你發現腰已經離開雙手
你便要停止了
因為你的腹部已經沒力了
你已經在用後腰
除了做得不好 或者無法訓練腹部外
對我們的後腰也有一定傷害
久而久之會令腰部受傷
這樣就不好了
我們可以開始了
升起雙腳到30度
慢慢下降至接近地面的位置

Chinese: 
腰部一直要壓實雙手
有些女生會問
如果雙腳無法伸直怎麼辦？
沒所謂的 無法伸直不是1個大問題
而且不會傷害身體
所以是沒問題的
最重要是腰部一直要壓實雙手
維持在30度 然後下去 好嗎？
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
壓下去

English: 
Keep your hands tight at the waist
Some girls will ask
What if my feet are not straight?
It doesn't matter that the inability to straighten is not a big problem
And it won't hurt the body
So it's okay
The most important thing is to keep your hands tight at the waist
Can you keep it at 30 degrees and go down?
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Press down

Chinese: 
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
41 42 43 44
壓實下去

English: 
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
41 42 43 44
Compacted

English: 
45 46 47 48 49 50
That's right, today's exercise is completed
See you tomorrow
I actually did it once
But my son harassed me
So i remake

Chinese: 
45 46 47 48 49 50
沒錯 這樣就完成了今天的運動
我們明天見吧 再見
其實我剛才已經做了1次
不過我的兒子騷擾我
所以我就重拍
