9大部位19个动作，收益最大化
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | 9 body parts, 19 exercises and as a result maximum gains. | 9个身体部位,19次练习,并由此获得最大收益. |
| 0:05 | So let me explain how this works, | 让我来解释一下这是怎么回事 |
| 0:07 | because if you want to succeed on your bodybuilding journey you absolutely need to notice. | 因为如果你想在健美之旅上取得成功 你绝对需要注意 |
| 0:11 | Each body part has a set of movement patterns that you need to target. | 每个身体部分都有一组运动模式,需要瞄准. |
| 0:15 | It should not be like | 它不应该像 |
| 0:16 | hey I'm training chest today and just do bench press and call it a day. | 嘿,我今天在训练胸口 并做长椅新闻 并把它一天。 |
| 0:20 | You should know the exact | 你应该知道确切的 |
| 0:21 | A, B and C. That way you don't miss out on any gains, you don't get overwhelmed and you keep it | 甲,乙,丙类. 那样你就不会错过任何收获, 你就不会被压倒,你留着它 |
| 0:28 | understandable as possible. | 尽可能理解 |
| 0:29 | And that's what I want to teach you in this video. | 这就是我想教你的 这视频。 |
展开字幕全文（239 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | 9 body parts, 19 exercises and as a result maximum gains. | 9个身体部位,19次练习,并由此获得最大收益. |
| 2 | So let me explain how this works, | 让我来解释一下这是怎么回事 |
| 3 | because if you want to succeed on your bodybuilding journey you absolutely need to notice. | 因为如果你想在健美之旅上取得成功 你绝对需要注意 |
| 4 | Each body part has a set of movement patterns that you need to target. | 每个身体部分都有一组运动模式,需要瞄准. |
| 5 | It should not be like | 它不应该像 |
| 6 | hey I'm training chest today and just do bench press and call it a day. | 嘿,我今天在训练胸口 并做长椅新闻 并把它一天。 |
| 7 | You should know the exact | 你应该知道确切的 |
| 8 | A, B and C. That way you don't miss out on any gains, you don't get overwhelmed and you keep it | 甲,乙,丙类. 那样你就不会错过任何收获, 你就不会被压倒,你留着它 |
| 9 | understandable as possible. | 尽可能理解 |
| 10 | And that's what I want to teach you in this video. | 这就是我想教你的 这视频。 |
| 11 | The complete | 完整 |
| 12 | layout that will make sure that you got everything covered, plus some useful tips that you should | 外加一些有用的提示 |
| 13 | apply to each exercise. | 适用于每项活动。 |
| 14 | So even though this video is focused more on beginner lifters, | 所以,尽管这段视频 更专注于初学者, |
| 15 | I hope you will be able to take something away from it either way. | 我希望无论哪种方式,你都能拿走一些东西。 |
| 16 | Let's start by me showing | 让我们从我展示开始 |
| 17 | you the special sauce for biceps training. | 给二胞胎训练用的酱汁 |
| 18 | Because at the first glance it might look like you are | 因为一眼看就好像你 |
| 19 | just training the biceps as that one unit. | 训练双胞胎就是这个单位 |
| 20 | But biceps training is way more complex than that | 但二胞胎训练比这复杂得多 |
| 21 | and once you uncover it you will see an insane difference. | 一旦你发现了它,你会看到一个疯狂的区别。 |
| 22 | I personally split biceps training | 我亲自分头训练二头蛇 |
| 23 | into three different parts. | 分为三个不同的部分。 |
| 24 | This layout helped me personally to improve my biceps by an insane | 这种布局帮助我个人通过一个疯子来改善我的双胞胎 |
| 25 | amount, because the biceps has always been my worst body part. | 因为双胞胎一直是我身体最坏的部分 |
| 26 | But after implementing this | 但是,在执行这个之后 |
| 27 | new way of going about it, the growth has been incredible. | 新的发展方式, 增长是不可思议的。 |
| 28 | So first of all you need a main bicep | 所以首先,你需要一个主要的二重奏 |
| 29 | curl. | 卷起来。 |
| 30 | You should think about this exercise as the bench press for the biceps, meaning that you | 你应该想想这个练习 作为二头肌的长椅 媒体,意味着你 |
| 31 | always do it as the first bicep exercise and you try to keep it relatively heavy. | 总是做为第一次双眼运动, 你试图保持相对重。 |
| 32 | For this purpose | 为此 |
| 33 | the best exercise is definitely the barbell curl, which allows you to load the most weight | 最好的锻炼绝对是 条形卷曲, 它允许你装载最重 |
| 34 | possible in the most convenient way. | 可能以最方便的方式出现。 |
| 35 | The only issue with this exercise is that some people | 唯一的问题就是有些人 |
| 36 | might experience some wrist pain. | 可能会有腕痛 |
| 37 | In that case you can grab the easy bar instead, that should | 这样的话,你可以拿 轻松的酒吧,应该 |
| 38 | solve the issue. | 解决问题。 |
| 39 | And if you are just working out at home with dumbbells, the classic dumbbell curl | 如果你只是在家里工作 哑铃,经典的哑铃卷曲 |
| 40 | will work pretty well as the main bicep curl too. | 和主要双胸卷曲一样有效 |
| 41 | Once you have that setup, you need a bicep exercise | 一旦你得到这个设置,你需要 双眼练习 |
| 42 | for the brachialis and brachioradialis, which don't worry that is still biceps. | 对于巴氏菌和巴氏菌, 它不用担心,那仍然是双胞胎。 |
| 43 | To super simplify it, | 超简单 |
| 44 | the brachialis is basically in the middle of your biceps and when you train it, it expands to the | {\fn华文楷体\fs16\1cHE0E0E0}Brachialis基本上处于你的双胞胎中间 {\fn华文楷体\fs16\1cHE0E0E0}当你训练它时 它会扩张到 |
| 45 | sides, which makes your biceps look so much bulkier and thicker. | 侧面,这让你的双胞胎看起来更大,更厚。 |
| 46 | And the brachioradialis is on your | 胸罩在你的头上 |
| 47 | forearms. | 前臂。 。 。 |
| 48 | And even though it's not a part of your biceps, it plays a big role in your arms actually | 尽管它不是你的双胞胎的一部分, 它实际上在你的怀抱中扮演了重要的角色 |
| 49 | appearing massive. | 看起来像是巨大的。 |
| 50 | Because if you get it big enough, it can create this big snail, which makes | 因为如果你够大 它就能创造出这种大蜗牛 |
| 51 | your arms look even bigger. | 你的手臂看起来更大。 |
| 52 | To target the brachialis and brachioradialis, either use the hammer curl or | 用锤子卷曲或 |
| 53 | type of curl with your palms facing down. | 手掌朝下弯曲 |
| 54 | And lastly, you want an exercise to focus on the | 最后,你想要一个运动 专注于 |
| 55 | peak of your biceps. | 你的双胞胎高峰。 |
| 56 | For this purpose, you can use the preacher curl or the concentration curl, | 为此,你可以使用传教士卷曲或集中卷曲, |
| 57 | but treat this more as an addition that is not a must-do. | 但把这个更当做不是必须做的事 |
| 58 | The only part that is a must-do | 唯一必须做的事 |
| 59 | is the main curl in combination with the brachialis and brachioradialis focused curl. | 是主要卷曲与胸前卷曲和胸前卷曲相结合。 |
| 60 | Now that we went over the biceps, it's only fair that we take a look at the triceps now. | 现在我们翻过两头鲸鱼 现在看看三头鲸才公平 |
| 61 | First let's get the elephant out of the room. | 先将大象出室. |
| 62 | Triceps means three, but only two out of the | Triseps的意思是三个,但只有两个出 |
| 63 | three heads are worth training directly. | 三头人值得直接训练 |
| 64 | Those two are the lateral head and the long head. | 这两个是横向头和长头. |
| 65 | The third one is the medial head, which you can find right here. | 第三个是中间头,你可以在这里找到。 |
| 66 | And as you can see, | 如你所见, |
| 67 | it's super tiny. | 超细小的 |
| 68 | And it's very difficult, if not impossible, to isolate just that small muscle. | 如果不是不可能,那么就把小肌肉隔离起来是非常困难的。 |
| 69 | So for 99% of people, this is not worth training at all. | 所以对于99%的人来说, 这根本不值得训练。 |
| 70 | And we will be focusing on just the | 我们将专注于 |
| 71 | lateral and long head. | 横向长头. |
| 72 | Those are the difference makers. | 这些是不同的制造者。 |
| 73 | To isolate the lateral head, go with the | 隔开侧头,跟 |
| 74 | cable pushdown with any attachment you find comfortable. | 任何你觉得舒服的附着物 都会被电缆推倒 |
| 75 | And if you don't have access to | 如果你无法进入 |
| 76 | a pulley machine, diamond pushups are pretty good as well. | 滑轮机 钻石俯卧撑也不错 |
| 77 | Now for the long head, which | 现在的长头, |
| 78 | unfortunately a ton of people skip, because they might not even be aware of its existence. | 不幸的是,很多人跳过,因为他们甚至可能不知道它的存在。 |
| 79 | But the long head makes such a big difference, it's incredible. | 但是,长的脑袋有这么大的区别,是不可思议的. |
| 80 | You know, if you are trying to | 你知道,如果你试图 |
| 81 | build big arms and you only focus on the biceps, you are really only fighting half the battle. | 建立大的武器,你只专注于双胞胎, 你真的只是战斗的一半。 |
| 82 | Just look how big of a difference it makes when the long head is small versus big. | 只要看看它有多大的区别 当长头是小对大。 |
| 83 | It's absolutely incredible. | 这是绝对不可思议的。 |
| 84 | To target the long head, you need some type of overhead extension, | 要瞄准长头,你需要 某种类型的高架延伸, |
| 85 | which could be for example the skull crusher, the dumbbell overhead extension or the cable | 例如,头骨碎裂器、俯冲钟或电缆 |
| 86 | overhead extension. | 间接费用延期。 |
| 87 | Any of these exercises will take you to greatness. | 任何这样的练习都会带你们去伟大的地方 |
| 88 | Now let's take a look at | 现在让我们看看 |
| 89 | the back. | 后面那个 |
| 90 | But before we do that, check out the new beginner bundle, which comes with a training, | 但在此之前,检查 新的初学者捆绑, 与训练, |
| 91 | nutrition and a cardio plan. | 营养和心肺计划。 |
| 92 | This will teach you the basics in each category that will take | 这将教你每个类别的基本知识 |
| 93 | your physique to greatness. | 你的体格对伟大的。 |
| 94 | Check it out by clicking the first link below. | 点击下面的第一个链接查看。 |
| 95 | Alright, to get the biggest back possible, you need to do two types of exercises. | 好吧,要得到最大的回可能, 你需要做两种类型的练习。 |
| 96 | Vertical, | 纵向 |
| 97 | which are all the pull up like exercises and horizontal, which are all the rowing exercises. | 这些都是像练习和水平一样的拉动, 这些都是划船练习。 |
| 98 | Combination of those two types of exercises will make sure that you are getting both width | 将这两类练习结合起来,可以确保你们都得到宽度 |
| 99 | and thickness. | 还有厚度 |
| 100 | So the vertical exercise can be any type of pull up or lead pull down. | 因此,垂直运动可以是任何类型的拉升或铅拉降. |
| 101 | And the | 还有 |
| 102 | type of grip you use really doesn't matter in the grand scheme of things. | 你用的那种握力 在万事大计中并不重要 |
| 103 | And if you don't have | 如果你没有 |
| 104 | access to a pull up bar or the lead pull down machine, you can go with the dumbbell pull over | 进入拉拉杆或铅拉拉机,你可以去 哑铃拉过 |
| 105 | instead. | 相反。 |
| 106 | And as I said before, for the horizontal exercise, any row is fair game. | 正如我以前说过的,对于水平运动,任何一行都是公平的游戏. |
| 107 | So you can go | 这样你就可以走了 |
| 108 | with the barbell row, meadows row or acquire literally any other exercise that has row in | 与巴贝勒行,草地行或 获得任何其它的练习 |
| 109 | its name. | 它的名称。 |
| 110 | There really is a ton of variations you can choose from, so go with your favorite one. | 有很多变化,你可以选择, 所以去你最喜欢的。 |
| 111 | For example, my favorite variation of all time is the seal row. | 例如,我最喜欢的变体是封条。 |
| 112 | So go ahead and find the one | 那就去找那个吧 |
| 113 | you feel like works the best for you. | 你感觉自己最好 |
| 114 | Now let's take a look at the chest, | 现在让我们看看胸口 |
| 115 | which has three types of exercises you need to include. | 包含三种练习。 |
| 116 | So make sure that you don't miss | 所以,不要错过 |
| 117 | any of them, because even if you are not working out in a fully equipped gym, | 因为即使你没有在装备齐全的健身房工作 |
| 118 | you can always find a way. | 你总能找到办法的 |
| 119 | You need a horizontal press, an incline press and some kind of isolation | 你需要横向的媒体 线性媒体和某种隔离 |
| 120 | exercise. | 运动。 |
| 121 | The horizontal press is basically any type of flat press. | 横向媒体基本上是任何类型的平面媒体. |
| 122 | So it can be a flat barbell | 所以,它可以是一个平坦的巴铃 |
| 123 | bench or a flat dumbbell bench or even your regular push ups. | 长椅或平板哑铃长椅,甚至你的普通推力。 |
| 124 | Then the incline press, | 紧紧的按住, |
| 125 | which is basically the same story. | 基本上都是一样的 |
| 126 | You can go with an incline barbell bench press, incline | 你可以用线条条板凳,线条 |
| 127 | bench press or decline push ups. | 板凳按住或下降 向上推 |
| 128 | And lastly, the isolation. | 最后是隔离 |
| 129 | Here you can choose from either | 在这里,你可以选择任何一种 |
| 130 | the cable or the dumbbell fly or go with a machine like the back deck. | 电缆或哑铃会飞 或者用后甲板一样的机器去 |
| 131 | Each one type of those | 每种类型 |
| 132 | exercises has a crucial function, so that you can target your entire chest and achieve the | 锻炼具有关键的作用,可以瞄准整个胸膛并实现 |
| 133 | best gains possible. | 最大可能的收益。 |
| 134 | But some of you are probably wondering, what about the lower chest? | 但是你们中有些人可能想知道 下胸怎么样? |
| 135 | And I hear | 我听说 |
| 136 | you, but some parts of your body, like the lower chest for example or the before mentioned medial | 你,但身体的某些部分, 比如下胸或前面提到的介质 |
| 137 | head, don't really need to be specifically targeted. | 头,真的不需要被特别锁定。 |
| 138 | Remember this, if you think that | 记住,如果你认为 |
| 139 | your lower chest looks terrible, it's not because of your lower chest, it's probably because your | 你的下胸看起来糟透了 不是因为你的下胸 也许是因为你的 |
| 140 | entire chest sucks. | 整个胸口都烂透了 |
| 141 | Just doing the regular flat bench press will hit your lower chest a good | 只是做普通的平板凳 媒体会打你的下胸 一个好 |
| 142 | amount, especially if you are arching a little bit, which then changes the angle of the press | 数量,特别是如果您稍稍倾斜,则会改变媒体的角度 |
| 143 | into a little bit more of a decline press. | 进入一点点 下降的媒体。 |
| 144 | So going out of your way to do a decline press is | 所以离开你的方式 做一个下降的媒体是 |
| 145 | a waste of time for majority of people. | 为大多数人浪费时间。 |
| 146 | This time could be spent on doing your regular flat | 这一次可以花在做你的普通公寓 |
| 147 | and incline press, which will give your chest much more bang for your buck. | 和直线新闻, 这将给你的胸膛 更多的轰为你的公鹿。 |
| 148 | Now let's move on to the shoulders, which have three different areas that you need to target, | 现在,让我们继续 肩部, 有三个不同的领域 你需要瞄准, |
| 149 | and this is where a lot of people fumble the ball. | 很多人都在这里玩球 |
| 150 | So let me show you exactly what to do. | 让我告诉你该怎么做 |
| 151 | You need to hit the front delts, rear delts and the side delts. | 你需要击中前三角形,后三角形和侧三角形. |
| 152 | Let's start with the rear delts, | 让我们从后三角洲开始 |
| 153 | which a ton of people neglect, but that is a massive mistake for multiple reasons. | 很多人都忽略了 但由于多种原因,这是一个巨大的错误 |
| 154 | The biggest one is that when someone looks at you from the side and you have non-existent | 最大的一个是 当有人从侧面看着你 而你不存在 |
| 155 | delts, you will look like you don't work out at all. | 三角洲,你会看起来像 你一点都不工作。 |
| 156 | So to fix that, try exercises like the rear | 所以,为了修复它,尝试锻炼 像后面 |
| 157 | delt fly, reverse back deck or the face pull. | 三角飞,反向后甲板或脸部拉力. |
| 158 | Trust me, you don't want to skip the rear delts, | 相信我,你不想跳过后三角洲 |
| 159 | which couldn't be said about the front delts, which you should absolutely skip. | 前面的三角洲,你应该跳过 |
| 160 | To be exact, | 确切地说, |
| 161 | I mean the front delt isolation. | 我的意思是前三角形隔离。 |
| 162 | And let me tell you why. | 让我告诉你原因 |
| 163 | The front delts get worked so much by | 前面的三角洲 工作这么多 |
| 164 | all the pressing exercises you already have in your routine. | 所有你已有的 紧迫的练习 在你的常规。 |
| 165 | The bench press, the incline bench | 板凳,线条板凳 |
| 166 | press, the overhead press, all of them hit your front delts a lot. | 媒体,高层媒体, 他们都打你的前三角洲很多。 |
| 167 | And then going out of your way | 然后离开你的道路 |
| 168 | to add even more front delt isolation like the dumbbell front raise for example is just not a | 增加更多的前三角形隔离,比如哑铃前升不是 |
| 169 | good idea, because the front delts are already getting hammered enough from all the pressing. | 好主意,因为前三角洲 已经得到了足够的锤子 从所有的紧迫。 |
| 170 | Plus when it's combined with the fact that most people neglect the rear delts, you just create a | 再加上大多数人都忽略了后三角洲 你就会创造出一个 |
| 171 | super big imbalance, which will lead to the classic gorilla posture. | 超大的不平衡, 会导致经典的大猩猩姿态。 |
| 172 | So just making sure | 所以,只是确保 |
| 173 | that you have the overhead press in your routine in either the barbell or the dumbbell variation | 在你的日常节目中,你有高压压压压压压压压压压压压压压压压 |
| 174 | is more than enough to build your front delts. | 足够建造前三角洲了 |
| 175 | Plus the overhead press is the main building block | 加上高层媒体是主要建筑 |
| 176 | that will make sure that your shoulders get super big over time, so be sure to have it in your | 这会确保你的肩膀会随着时间而变得超级大, 所以一定要有它在你身上 |
| 177 | routine. | 常规。 |
| 178 | The area of the shoulders that is responsible for creating that 3D look is the | 造成3D外观的肩部区域是 |
| 179 | side delts. | 边三角洲。 |
| 180 | That's why you should definitely focus on training them. | 这就是为什么你绝对应该 专注于训练他们。 |
| 181 | To achieve that 3D goodness, | 为了实现3D善良 |
| 182 | you need to have some variation of the lateral raise in your routine. | 您需要有一些变异 在您的日常的横向提升。 |
| 183 | Doesn't matter if it's | 无所谓了 |
| 184 | a dumbbell, cable or a machine variation, just make sure that you are doing it, because that's | 哑铃,电缆或机器变异, 只要确保你这样做, 因为那是 |
| 185 | exactly how you are gonna get all those compliments. | 你将如何得到所有这些恭维。 |
| 186 | Now let's talk about the abs, | 现在我们来谈谈腹肌 |
| 187 | because most people are completely clueless about how to actually build them, even though | 因为大多数人完全不知道 如何实际建造它们,尽管 |
| 188 | it's brutally simple. | 很简单 |
| 189 | You basically only need one ab exercise that you treat seriously, | 基本上你只需要一个你认真对待的腹部运动 |
| 190 | with the same importance as the bench press for example. | 例如,与法官一样重要。 |
| 191 | All those 5 minute ab routines | 这些5分钟的例行公事 |
| 192 | are a complete waste of time, you only need that one ab exercise that will finally get you to your | 完全浪费了时间,你只需要做一个AB运动 才能让你最终 |
| 193 | goal. | 目标。 |
| 194 | Best exercises for this purpose are the cable crunch and the machine crunch, and if you | 最好的锻炼是电缆收缩和机器收缩 如果你 |
| 195 | don't have access to either of those, weighted setups will do. | 无法接触其中任何一个, 加权设置可以。 |
| 196 | On any of these exercises, | 在其中任何一次演习中, |
| 197 | you should focus all your attention to adding more and more weight, and simply getting better | 你该把注意力集中在增加体重上 并且只是提高 |
| 198 | over time. | 随着时间的推移。 |
| 199 | That's what actually builds abs, not some pointless rolling on the floor, that will | 这才是真正建立腹部, 不是一些无意义的滚动在地板上, 这将 |
| 200 | never get you anywhere. | 永远找不到你 |
| 201 | Now let's focus on the lower body. | 现在让我们集中关注下体. |
| 202 | First let's start with the quads. | 先从四角开始 |
| 203 | Here it's super simple, you only need two types of exercises, one isolation and one compound lift. | 这里非常简单,你只需要两种练习,一种隔离,一种复合升降. |
| 204 | For the isolation, the best option is definitely leg extensions, but if you don't have access to | 对于隔离来说,最好的选择肯定是腿伸展,但是如果你不能进入 |
| 205 | that machine, you can try the Bulgarian split squat instead. | 那台机器 你可以试试保加利亚人分开的蹲下 |
| 206 | For the compound lift, the choice | 对于复合电梯,选择 |
| 207 | is pretty simple, squats. | 很简单,蹲下 |
| 208 | But if you can't or don't want to do the regular squat, something like | 但是如果你不能或不想 做正常的蹲下,喜欢的东西 |
| 209 | the leg press or the hex squat can be a good substitution. | 腿部按压或六足蹲可以是一个很好的替代。 |
| 210 | Now for the hamstrings, here the | 现在,为腿弦,这里 |
| 211 | story is pretty similar. | 故事相当相似。 |
| 212 | You also need just two exercises, one isolation and one compound. | 你还需要两个练习,一个隔离和一个复合体。 |
| 213 | For | 对于 |
| 214 | the isolation, the best option for sure is the hamstring curl, and if you don't have access to | 隔离,最好的选择是断腿卷曲 如果你无法进入 |
| 215 | the machine, simply do the Nordic hamstring curl. | 机器,只是做北欧的卷曲。 |
| 216 | And for the compound, you need to do some type of | 对于大院,你需要做一些类型的 |
| 217 | hip hinge exercise, like the Romanian deadlift or the hip thrust. | 臀部轴运动 就像罗马尼亚式吊车或臀部推力 |
| 218 | And if you are a fan, then this is | 如果你是一个粉丝, 那么这是 |
| 219 | place where you can also put the regular deadlift. | 你也可以把普通的吊车放在那里 |
| 220 | And as a cherry on top, let's quickly go over the | 作为一个樱桃在上面, 让我们快速地过去 |
| 221 | calves. | 小牛们 |
| 222 | Here you need just one exercise, and that is any type of calf raise. | 在这里,你只需要一个运动, 这是任何类型的幼崽饲养。 |
| 223 | And when I say any type, | 当我说任何类型, |
| 224 | I really mean it. | 我是认真的。 |
| 225 | You can choose from so many variations, it's incredible. | 你可以从很多变化中选择,这是不可思议的。 |
| 226 | You can go for the | 你们可以去 |
| 227 | classic seated calf raise or just find an elevated surface and do it like that. | 典型的坐着的幼崽抬起或只是找到一个上升的表面,然后这样做. |
| 228 | Or you can even do | 你也可以这样 |
| 229 | calf raises on the Smith machine and even the leg press. | 小牛在史密斯机上长大,甚至腿部也按压. |
| 230 | Simply choose the variation you have access | 只需选择您可访问的变量 |
| 231 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}而你觉得自己对你最好 | |
| 232 | And now you know exactly every single type of | 而现在你知道 每一个类型的 |
| 233 | exercise you need to include in your routine to get maximum gains. | 练习需要包含在常规中以获得最大收益。 |
| 234 | Please don't forget to check | 请不要忘记检查 |
| 235 | out the beginner bundle by clicking the first link below. | 点击下面的第一个链接,从初学者捆绑中退出。 |
| 236 | Thanks for watching, I hope you found | 谢谢你看,我希望你找到 |
| 237 | this video useful. | 这个视频有用。 |
| 238 | Good luck improving your training plan and I will see you next time. | 祝你好运 改进你的训练计划 下次见 |
| 239 | If you liked this video, then you will surely like this one too. | 如果你喜欢这段视频 那你肯定也喜欢这段 |
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