
English: 
Hello everyone again
The first individual to train in 2020
I decided to start training arms with everyone
I promised everyone a long time ago
Now finally filmed
I know it is highly anticipated
Because everyone wants their arms to be strong
It looks beautiful
This episode is quite hard
But will include some simple actions
So I believe everyone will stay with me to the end
I hope you can keep doing it 4-5 times a week
It's best to do 1 or 2 groups every day
No matter how late we start immediately
You can sit and do

Chinese: 
大家好 又是我
2020年的第一個體能訓練
我決定與大家訓練手臀開始
早前答應了大家很久
現在終於拍攝了
我知道是萬眾期待的
因為大家都希望手臂很結實
看起來整個人都會變美
今集頗為辛苦
但會包含一些簡單的動作
所以我相信大家一定會與我堅持到最後
我希望大家可以保持一星期做4至5次
每天做1至2組就最好
事不宜遲 我們立刻開始
你們可以坐著做

Chinese: 
但為了視覺效果 我會跪著做
第1個動作首先是打開手臂
手肘成90度 與肩膀成一直線
接著慢慢向上伸直雙手
然後拉下來
你會感覺到後背同樣在用力
我們會做20次 開始
1 2 3 4 收緊肌肉
5 6 7 8 9 10

English: 
But for visual effects I will do it on my knees
The first action is to open the arm first
Elbows at 90 degrees to the shoulders
Then slowly straighten your arms up
Then pull it down
You will feel the back
We will do 20 starts
1 2 3 4 Tighten muscles
5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20 Very good
The first one is to warm up and move your arms.
Then we will lie on the ground
Put your arms on the sides of your waist
Open 5 fingers and press on the ground
Try to keep your arms close to your sides
Then slowly pull up the upper back
No need to straighten your arms when pulling up
We will do Cobra (cobra style)
Just bend your arms
Then go slowly
Once again
Remember that your arms don't need to be straight
We will do 20 starts

Chinese: 
11 12 13 14 15 16 17 18 19 20 十分好
第1個是熱身動作 讓手臂活動起來
接著我們會俯卧在地上
雙手放在腰兩側
打開5隻手指並按在地上
盡量將手臂貼近身體兩側
然後慢慢拉起上背
拉起時 不需伸直雙手
我們會做 Cobra（眼鏡蛇式）
將手臂曲起來便可以
然後慢慢下去
再一次用力上來
記住手臂不需伸直
我們會做20次 開始

Chinese: 
1 2 3 記得手肘要貼住身體
4 5 6 7 8 不用焦急 慢慢做 9 10
手臂是否好像在燃燒？
11 12 加油 13 慢慢做

English: 
1 2 3 Remember to keep your elbows close to your body
4 5 6 7 8 Do not worry and do it slowly 9 10
Does the arm seem to be burning?
11 12 Come on 13 Do it slowly

English: 
14 15 16 17 18 19 20
Yes we finished the second action
You should feel that the fat is burning
We will buffer
Then the third action is to put your arms together
We will press hard towards the middle
In addition to making the arm stronger
Can also train shoulders, chest and back
Pull your arms up
Clamp and then pull up
You feel fat
This is correct
Ok we will do 20 times and start counting slowly

Chinese: 
14 15 16 17 18 19 20
沒錯 我們完成了第2個動作後
應該會覺得贅肉好像被火燒似的
我們會緩衝一下
接著第3個動作是將雙手合起來
我們會用力向中間按
這個動作除了令手臂更結實外
也能訓練到肩膊 胸部及背部
將雙手拉向上
夾實然後拉向上
你會感覺贅肉在用力
這樣就正確了
好 我們會做20下 慢慢來 開始數

English: 
1 Exhale 2 Pull up
3 4 5 6 7 8 9 10 last 10
11 Come on, my arms are shaking
12 13 14 15 16 17 18 19 20

Chinese: 
1 呼氣下去 2 拉上去
3 4 5 6 7 8 9 10 最後10下
11 加油 我的手在顫抖
12 13 14 15 16 17 18 19 20

English: 
Very good, do you feel your arms are burning?
This is correct
Then we sat on the mat
Finger point to body
Feet on the ground
Then slowly raise your hips
Slowly bend your arms and go down
No need to touch the hips
We slowly straighten our arms
Back elbows again
May I? That's it
Lift your hips down
We will do 20 starts
1 2 3 4 5 6

Chinese: 
非常好 是否覺得手臂在被火燒似的？
這樣就正確了
接著我們坐在墊上
手指指向身體
腳板踏實在地
接著慢慢抬起臀部
手臂慢慢曲起 然後下去
臀部不需要著地
我們慢慢拉直雙手
再一次將手肘向後
可以嗎？就是這樣
抬起臀部 下去
我們會做20次 開始
1 2 3 4 5 6 加油

English: 
7 8 9 10 If you want thin arms
11 12 13 14 15 16 17 18 19 20
Tired? You can
The next move is to open the arm

Chinese: 
7 8 9 10 你想手臂瘦就要這樣
11 12 13 14 15 16 17 18 19 20
很累吧？你們可以的
接著下一個動作是將手臂打開

Chinese: 
然後慢慢將手向內打圈
1個圈 2個圈 3個圈…
我們做20次 開始
1 2 3 4 5 6 記住用手臂發力 不是用肩膀
7 8 9 10 11 12 13 14 15 16 17 18 19 20
這其實是休息時間 要好好珍惜
接著要倒轉方向 我們一樣做20次 開始
1 用手臂發力 2 3 4 5 6

English: 
Then slowly circle your arms inward
1 circle 2 circles 3 circles ...
We do 20 starts
1 2 3 4 5 6 Remember to use your arms for strength, not your shoulders
7 8 9 10 11 12 13 14 15 16 17 18 19 20
This is actually a time to cherish the rest
Then we have to reverse the direction.
1 Force with your arm 2 3 4 5 6

English: 
7 8 9 10 11 12 13 14 15 16 17 18 19 20
very tired
Don't think you can train your arms in the gym
We can train our arms at home by our own weight
And you do n’t have to go out
The next move is to kneel on the ground
Then we clamp our arms in the same way
Chest push forward
Flex your arms slowly
Pull your body up
It doesn't matter if you can't go down too much

Chinese: 
7 8 9 10 11 12 13 14 15 16 17 18 19 20
很累啊
別以為在健身室才能訓練手臂
我們在家 透過自身重量一樣能訓練手臂
而且你不用出門
下一個動作要跪在地上
接著我們將手臂同樣地夾實身體
胸口推向前
慢慢屈曲手臂
夾實身體 拉上來
如果你不能下去太多 不要緊

English: 
As far as possible
Remember to open 5 fingers
Then do n’t lift your hips too much
Remember to put your hips inward
I have to work on my abdomen.
Ok we will do 20 starts
1 2 3 Clamp your body 4 Take your time
5 6 7 8 9 10 We have 10 more times

Chinese: 
盡量就可以了
記得打開5隻手指
然後不要翹起臀部太多
記得臀部要向內收起
腹部也要用力
好 我們會做20次 開始
1 2 3 夾實身體 4 慢慢來
5 6 7 8 9 10 還有10次我們便完成了

Chinese: 
11 12 13 14 救命啊
15 16 一定可以
17 18 19 最後一下要做好點 20
我相信大家第1次做完
會覺得手臂不屬於自己了
我可以告訴大家這是值得的
然後大家便會擁有纖幼而且有線條的手臂
相信我
而且手臂訓練可以順便訓練背部及胸口
所以整個上背都會看起來很美
接下來的動作我們會扣起雙手
然後伸直
手臂貼近耳朵

English: 
11 12 13 14 Help
15 16 must be
17 18 19 Last but not least 20
I believe everyone finished it for the first time
I feel that my arm is not my own
I can tell everyone it's worth it
Then everyone will have slim, lined arms
Trust me
And arm training can train back and chest by the way
So the whole upper back will look beautiful
The next movement we will clasp our arms
Then straighten
Arm close to ear

English: 
We have done this before
I think everyone is very familiar
Back arm
We will do 40 starts
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20

Chinese: 
這個動作我們以前都做過
我想大家都非常熟悉
將手臂向後
我們會做40次 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20

Chinese: 
21 22 23 24 25 26 27 28 29 30
最後10次
31 32 33 34 35 36 37 38 39 40
好 然後我們要辛苦多點
我們會做平板支撐
手肘放在地上
記得身體要呈一直線
這個動作除了訓練手臂外
腹部也能訓練到
我們慢慢將右手手掌放在地上
然後拉起
右手手肘下去

English: 
21 22 23 24 25 26 27 28 29 30
Last 10 times
31 32 33 34 35 36 37 38 39 40
Ok then we have to work harder
We will do tablet support
Elbow on the ground
Remember to keep your body in line
In addition to training the arm,
Can also train the abdomen
We slowly put our right palm on the ground
Then pull up
Right elbow down

Chinese: 
輪到左手按在地上 拉起
再放下左手手肘
我們會輪流做10次

English: 
Turn your left arms on the ground and pull it up
Lower your left elbow again
We will do it 10 times in turn

Chinese: 
1 2 3 4 5 6 7 8 9 10 非常好
然後我們會快做10次
好 加油 一定可以
1 2 3 4 5 6 7 8 9 10
沒錯 這集應該稱為自殺式練手臂
現在手臂好像殘廢了
有點麻痺對吧？
沒問題的 我們繼續

English: 
1 2 3 4 5 6 7 8 9 10 Very good
Then we will do it 10 times fast
Good work
1 2 3 4 5 6 7 8 9 10
Yes, this episode should be called suicidal arm training
It looks like my arm is disabled
A little paralyzed, right?
No problem we continue

Chinese: 
將手臂合起來 再慢慢打開
保持手臂有力
我們做20次 開始
1 2 打開胸口
3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
你們很棒
如果你們一直做到這刻也沒有放棄
而且能完成的話 你們真的很棒
我們跪在墊上 膝頭打開 坐在腳背上
然後向前俯卧

English: 
Put your arms together and slowly open
Keep your arms strong
We do 20 starts
1 2 Open the chest
3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
You guys are great
If you keep doing this and do n’t give up this moment
And if you can do it, you are really great
We knelt on a cushion, our knees opened and we sat on our insteps
Then prone

English: 
Hips against feet
Then we straightened our arms
Slowly bring your hips up
With your elbows on the ground and your feet up
If you ca n’t straighten your feet
But what to do now is
Slowly push your chest towards your thighs
Then pull forward
Push towards the thigh and then forward
We will do 20 times slowly
1 2 With arm force 3 We can

Chinese: 
臀部貼住腳板
接著我們將手伸直
慢慢帶動臀部上來
手肘放在地 撐起雙腳 拉起
如果雙腳不能伸直 曲起來也沒問題
但現在要做的是
慢慢將胸口推向大腿方向
然後拉向前
推向大腿方向 然後向前
我們會做20下 慢慢來
1 2 用手臂力 3 我們可以的

English: 
4 5 6 7 8 9 10 last 10 times
11 12 13 14 15 Unsuccessful will be benevolent
16 17 18 19 20
This episode should be called arm reduction, paramilk reduction, and back reduction
Just raise your chest

Chinese: 
4 5 6 7 8 9 10 最後10次
11 12 13 14 15 不成功便成仁
16 17 18 19 20
這集應該稱為減手臂 減副乳 減背
提升胸部才對

Chinese: 
打開雙手 然後上下移動
我們會做20次 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
輪到最後1個動作 真的是最後1個
堅持到便完成了
我們會做平板支撐
收緊腹部 身體呈直線
慢慢伸直右手向前 打開收回來
左手向前 打開收回來
我們會做20次
加油 最後1個了

English: 
Open both arms and move up and down
We will do 20 starts
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
The last action is really the last one
Persistence is done
We will do tablet support
Tighten the abdomen and body straight
Slowly straighten your right arms forward to open and retract
Open with your left arms forward
We will do 20 times
Come on last one

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

English: 
1 2 3 4 5 6 7 8 9 10
11 12 very hard
13 14 15 16 17 18 19 20

Chinese: 
我的手在顫抖
震得很厲害
沒錯 這樣便完成了
我知道大家做以前的片段已經感到沉悶
今次應該能夠滿足大家
我們下集再見
我會繼續想新的主題跟大家做
如果大家喜歡我的頻道
可以訂閱我的頻道 給我讚好
令我有更大動力做更多運動給大家
好的 再見

English: 
My arms is shaking
Shocked
Yes that's done
I know you're already bored doing previous clips
I should be able to satisfy everyone this time
See you next time
I will continue to think about new topics to do with you
If everyone likes my channel
Can subscribe to my channel and like me
Give me more motivation to do more sports for everyone
Okay, bye
