合集·Gina Chanis 2024.11.04 【Gina Chanis】20 分鐘槓鈴 X 力量訓練（負重）

大家好,歡迎回到我的頻道 今天我們會做一種酒吧風格的健身運動 使用一套重量 我今天會使用五公斤 請隨意使用任何舒適的東西 或許拿出一個舒適的伏地挺身 然後我們就開始 這個運動需要大約20分鐘 所以會非常快 但也非常有效 讓我們先暖暖身體 把你的手伸出來 大圓圈大伸展 吸氣,再向下放 再深呼吸 再吸氣 再深呼吸 這次,當你吸氣 向前翻 請把你的右手指頭 放在左腳的外側 請把你的右手指頭 放在左腳的外側 找一個輕微的扭動 漂亮,請放開 換側 把你的左手 放在右腳 請把你的右手指頭 放在高處 深呼吸 請放開 這次,請把雙手 放在一起 然後把你的手指頭 放在身體旁邊 讓你的頭和肩膀 慢慢放鬆 請放開 請把你的前腳 放在桌子上 請把你的手指頭 放在下方的狗狗腳 放在腳下 很好 請把你的右腳 放在後面 請把你的左腳 放在身體旁邊 請把你的左手 放在後面 請把你的右腳 放在後面 請把你的左腳 放在後面 請把你的右腳 放在後面 請把你的右腳 放在後面 請把你的右腳 放在後面 然後再回到椅子上的姿勢 Cat-Cow 深呼吸 臀部低下,抬起臀腿 屁股向後彎 很好,再兩次 找到你準備的下方狗狗 將腳趾勾在肩膀上 從這裡開始 將腳步走上去 到站立姿勢 頭顱是最後一步 到站立姿勢 深呼吸,雙手伸出 伸出 然後抬起你的重心 我們先做一個動作 然後我們會在一分鐘內 做兩個動作 找一個坐姿姿勢 雙腳雙腿離開 雙腿稍微向外 把重心低下來 當你把屁股向後彎 將重心伸出 伸出 向下 伸出 很好 再做四次 將重心提高至肩膀高度 三次 臀部伸出 最後一次 把重心放在這裡 雙手伸出 四 三 二 一 再一次 把重心放在這裡 將重心提高至肩膀高度 雙手伸出 雙腳伸出 向前壓 將重心放在你的坐姿姿勢 很好 保持住 再做三次 二 一 把重心提高至肩膀高度 再一次 將重心放在這裡 雙手伸出 當你準備好 將重心提高至肩膀高度 伸出 再一次 先放輕鬆 吸氣 再 respirate 很好 再做三次 最後一次 把重心提高至肩膀高度 拿一杯水 將重心放在這裡 雙手伸出 雙腿向後 伸出 So, when you're ready, stepping out with your left foot, lower the hips back and down with your chest fly, slight bend in the elbows, bring your weights into your midline, that same foot is going to step into a reverse lunge, twisting in the opposite direction of your leg, lift back up, when you're ready, left foot steps out, lateral lunge, chest fly, left foot steps back, reverse lunge, twist to the right. Beautiful, let's go. There is no rush here. Focus on your form and a full range of motion through your movements. Halfway. Last two on this side. All right, we're going to meet in our lunge here. Find your twist, bring it back center, lift up straight arms, straight legs. When you're ready, face your palms inward, hammer curl. Lower your back knee. Lift, lower. And lift. You're bringing your weights towards your shoulders. Lift. Beautiful. Four, three. Last one. Hold it down. Little pulse. Eight, seven. Burn it out. Four, three, two, one. Lift up. We'll switch sides. This time stepping out with the right foot. Lateral lunge with your chest fly. Reverse lunge. Twisting over to the left. Beautiful. Good. Breath in, step out. Exhale, lift. Halfway. Stay with it. Last two. One more. Meet me in your lunge. Find your center. Straighten your arms. Straighten your legs. Full range lunge. Hammer curl. Press up. Try not to swing those weights. Reverse. Resist. The resistance in both directions. Three, two. Last one. Hold it right there. Pulse. Eight, seven. Burn it out. Four, three, two, one. Lift it up. Grab a sip of water. We are going to come down to the mat. All right. So keep one weight on your mat for a transfer with your push-ups. So place your weight behind your left wrist and then set up for a push-up position. From your push-up, I'll give you a modified option first. You'll lower all the way to your belly. Drop down to your knees. Press up. Right hand to your weight. Transfer it behind the right wrist. Lift back up off the knees. Lower. Find your knees. Press up. Left hand to the weight. Pass it right back over. All right. Keep up and off of your knees if you wish. Great work. Come on. One more. From here, lower to your knees. Press your hips back to your heels. Breath in. Breath out when you're ready. Find your push-up position. Tuck your toes. Lift up and off of your knees. From here, one push-up, one transfer. Almost there. One more. All right. Lower the knees. Press the hips back. Go ahead and place that weight underneath your right hand and then open up to the side. Grab your other weight here for some side-line series. Full range motion. Leg extension. Lift. Lower top the floor. Again, resisting in both directions to make sure we're not using momentum. Navel pressing back to the spine. Your shoulders are open and away from your ears. Two more. One. Hold it up. Little tiny pulse. Eight. Seven. Good. Three. Two. Stamp and flex. Eight. Press up and out of that bottom palm. Three. Two. One. Little bend and lengthen. Just a one-inch press. Three. Two. One. Hamstring curl. Bend and lengthen. Try to keep your knee pressing open so it doesn't dip down. Almost there. Come on. Three. Two. Last one. Hold it in. Point your toe. Lift. Last little bit right here. Two. Flex. Eight. Last four. Three. Two. One. Lower down. Just bring your head from the front of the mat to the back of the mat. Fresh leg when you're ready. Getting it set up. Pressing up and out of your bottom shoulder. Full range lift. And lower tap. Pretty. Four. One. Hold it. Pulse it. Four. Three. Two. Flex. Eight. Seven. Four. Bend and lengthen. Keep going. Four. Stay up. We curl. Let your body shake if it wants to shake. You are getting stronger. Three. Last one. Hold it in. Bend. Point your toe. Pulse up. Eight. Seven. Shoulders are open. Three. Two. Stamp. Flex. Eight. Seven. Last few seconds. Four. Three. Two. One. Lower down. From here, find your seat with your legs out in front of you. Let's take a quick figure four stretch. Cross your right ankle over your left knee. Catch your breath. Switching sides when you feel good there. Getting ready for some abdominals. We're gonna keep it full body though, so we're still working with our weights. Lower onto your back. Bring your legs into a tabletop position so your knees are over your hips. Bring your weights right over your shoulders. Half circle. Curl your head, neck, and shoulders. Find boat pose. Bicep curl. Lower down. Tabletop. Weights over shoulders. Circle. Curl. Hold. Lower. Again, no momentum here. Let those abdominals lift you up. And lower you back down. Curl. And lift. Beautiful. If it's too much to focus on the upper body, you can always drop the weights. Three. Two. One. Hold it up. Tap. Curl. Tap. And curl. Beautiful job. Three. Two. One. Little twist. Bring your weights in to your midline. Go right. Center. Left. Center. Slow. Right. Center. Left. Find those obliques. Two. One more each side. Good. Lower back on to your back. Place one weight underneath your left heel. And we'll set up for single leg bridge. All right. Placing your other weight in your left hand. Right hand goes down by your side. When you're ready, lift up into your bridge. We'll lower chest press. Lift with your bent leg. And then extend as you lower your arm and your leg. Lift back up. Now if you have any back issues, only lower your leg to about your opposite knee. And then just bring it right back up to midline. So lower bridge, bent knee, chest press. Lift up, straighten your leg. Extend. Lift. Beautiful. Breath in. Exhale. Inhale. Exhale. Three more on this side. One. Hold it up when you're ready. Pulse. Eight. Seven. Four. Three. We hold up one. Hold it right there. Five. Four. Three. Two. One. Lower down. Place that weight underneath your right heel. Weight goes in the opposite hand. So left palm down by your side. Right arm straight over your right shoulder. When you're ready, we'll lower down into our bridge. Chest press with a bent leg. Lengthen your arm and leg. Extend. Lift back up. Lower. Lift. So as your arm bends, your leg bends. As your arm lengthens, your leg lengthens. Arm and leg are doing the same thing. For that modification, feel free to only lower your leg to your opposite knee. Great work. Stay with me, you guys. We're almost done with this workout. One more. Hold up. Pulse it. Let's go. Eight. Seven. I'll burn it out. Four. Three. Hold it. One. Five. Four. Three. Two. One. Lower down. Hug your knees in towards your chest. Make little circles on your low back. Reverse direction. All right. Drop both knees over to the right. Gaze over your left shoulder for a twist. Take your time here. No rush to find the other side. Letting both knees fall over to the left as you gaze over your right shoulder. Finding center. Roll up. We'll find a nice hamstring stretch. Lengthening out through your legs. Biceps by your ears. Sitting up nice and tall. Taking a big breath in. As you exhale, hinging from your hips. As you reach out towards your toes. You can always release your hands down to your shins. All right, you guys. Lift up to a tall spine. Find a comfortable seat. Feel free to cool it down. Stretch it out for as long as you need. Let's close it out. Big breath in. Reach your arms out and up. Palms touch at the top. Exhale. Drive your hands down to your heart space. Pressing your thumbs against your beating heart. Letting gratitude wash over you. Forgiving yourself the time and space to show up and move your body. Thank you so much for joining me today. If you enjoyed this workout and you want some more, leave a thumbs up. Subscribe to the channel if you haven't already. So you never miss a workout. Stay strong. Take care of yourselves. And I will see you guys in the next one.