Cara Mengencangkan Payudara Dengan Gerakan 10 Menit Breast Toning Workout
Transcript
00:00 [Music]
00:26 3, 2, 1, start!
00:29 [Music]
00:32 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:58 7, 8, 9, last!
01:10 [Music]
01:27 3, 2, 1, start!
01:31 Pull!
01:32 [Music]
01:37 Pull!
01:39 Try not to move your hips left and right
01:43 Tighten your abs
01:45 [Music]
01:50 Keep moving slowly
01:52 Pull!
01:54 Release!
01:55 Pull!
01:56 Release!
01:57 Hold, then put your feet on the ground
02:00 Breathe in, breathe out
02:03 Breathe in, breathe out
02:07 Breathe in, breathe out
02:10 [Music]
02:16 Almost there!
02:18 [Music]
02:21 10 seconds left
02:23 [Music]
02:31 Done!
02:32 [Music]
02:35 Next exercise
02:36 Push up
02:38 You can use your knees or full push up
02:42 Do this for 10, 10, do this for 1 minute, non-stop
02:49 If possible, lift your feet here, the knees are sticking
02:53 Ready?
02:54 Plank and shoulder parallel
02:56 3, 2, 1, start!
02:59 Breathe in
03:01 Breathe out
03:03 Breathe in
03:05 Breathe out
03:07 Breathe in
03:09 Try to lift your hips and shoulders at the same time
03:12 So don't be like a cobra
03:15 Tighten your abs
03:19 [Music]
03:21 Keep going
03:23 [Music]
03:36 Almost there!
03:37 Push!
03:38 Breathe in, breathe out
03:41 Breathe in, breathe out
03:44 Breathe in
03:46 Make sure your knees are still sticking
03:49 Breathe in
03:52 Hold it
03:53 Breathe in
03:55 3, 2, 1
03:58 Breathe in
03:59 Done!
04:00 Change position
04:02 This time, we're going to sleep
04:04 Okay
04:05 We're going to do floor press
04:10 Ready?
04:12 Hands on the side like this
04:14 If possible, shoulder parallel
04:16 Feet in the position we want to sleep
04:21 Breathe in
04:23 Breathe out when you push
04:25 Ready?
04:26 3, 2, 1, start!
04:31 Go up slowly, go down slowly
04:34 [Music]
04:40 Focus on your chest
04:44 [Music]
04:51 Go up slowly, go down slowly
04:55 Breathe out, breathe in
04:59 Breathe out, breathe in
05:03 Breathe out, breathe in
05:06 When you go up, get closer
05:11 Get closer
05:15 Breathe in
05:23 Almost done
05:27 3, 2, 1, done
05:32 Your position is still like this
05:35 We're going to do dumbbell flys
05:39 From here, your hands don't have to be straight
05:42 Bend a little
05:46 Then we'll open, then close
05:49 Go down slowly, go up fast
05:52 Like that, okay?
05:53 Ready?
05:54 Breathe in, breathe out
05:57 Breathe in, breathe out
06:00 Breathe in, breathe out
06:04 Breathe in, breathe out
06:07 Focus on the movement in the chest
06:10 You can feel that the chest muscles are being worked on
06:14 Breathe in, breathe out
06:18 Breathe in, breathe out
06:22 Keep your hands so they're still bending
06:24 So don't straighten
06:27 Halfway, push, breathe in
06:31 Push, breathe in
06:34 Push
06:37 10 seconds more
06:46 3, 2, 1, done
06:55 We'll repeat the movement
06:58 One more round
07:00 We'll start from the first movement
07:02 Renegades row
07:05 Hold the position like this
07:08 Feet up, ready?
07:11 Pull, 3, 2, 1, start
07:15 Exhale, breathe out
07:18 Throw, pull
07:22 Try not to move your body
07:24 Left, right, left
07:25 Tighten your abs
07:28 Keep your knees close
07:47 10 seconds more
07:50 Almost there, 10 seconds
08:08 3, 2, 1, done
08:16 Push up position
08:21 Knees and shoulders parallel
08:24 Knees down, if you can, knees up
08:27 We'll do it for 1 minute, non-stop
08:29 3, 2, 1, start
08:33 Exhale, breathe in
08:38 Exhale, breathe out
08:41 10 seconds more
08:44 Halfway
09:03 Push your heels to the floor
09:06 Exhale, breathe in
09:09 Exhale, breathe out
09:12 Keep your elbow close to your body
09:15 Don't open it
09:17 We'll do it with our triceps
09:19 Also, our chest muscles
09:22 10 seconds
09:25 And, done
09:35 Back to sleeping position
09:38 We'll do floor press
09:44 1 minute, non-stop
09:47 Make sure your knees are parallel to your shoulders
09:53 Exhale, breathe out when you lift your hands
09:56 3, 2, 1, start
10:03 Slowly, go down slowly
10:06 10 seconds
10:09 Exhale, breathe in
10:12 Exhale, breathe out
10:15 10 seconds
10:38 Push up position
10:41 Exhale, breathe in
10:44 Exhale, breathe out
10:47 10 seconds more
10:50 Spread your legs
10:57 3, 2, 1, done
11:02 Last exercise, dumbbell fly
11:06 Remember, bend your arms
11:09 Don't straighten them
11:12 Open your arms
11:15 Arms to the side
11:18 3, 2, 1, start
11:21 Exhale, breathe in
11:24 Exhale, breathe out
11:27 Relax
11:30 Wait, hold it
11:54 Hold your arms tight
11:57 Focus on your chest muscles
12:06 Almost there
12:17 3, 2, 1, done
12:21 Now, we'll do rolling down position
12:24 Shake your arms
12:27 Rotate your arms
12:30 Keep moving your arms
12:33 Not bad
12:37 Now, to the side
12:43 Keep moving your arms
12:47 Open your arms
12:51 How do you feel?
12:54 Tomorrow, you'll feel a bit sore in your chest
12:58 Which is good
13:01 It means your muscles are working
13:04 Keep moving your arms
13:07 Move to the front
13:14 Keep moving your arms
13:17 Don't forget to try this exercise
13:29 To feel the results
13:32 You should do it 2-3 times a week
13:35 Thank you
13:38 See you in the next video