Gina Chanis 2025.02.28 【Gina Chanis】30分鐘Barre鍛鍊｜全身雕刻

大家好,我是Gina 如果這是你第一次來,歡迎 今天我們要做一個30分鐘的 Live Bar Workout 如果你沒有一個Bar,沒問題 只要把椅子拉起來 你可以用桌子或牆壁 但我認為大多數人 通常只要把椅子拉起來 沒什麼大不了 我會使用一組5公斤的 任何2到6公斤的椅子都可以 如果你有一個滑板就很棒 或者只要穿上一條鞋 你就可以輕鬆地滑下來 我今天有一個堆疊的桌子 但如果你想使用瑜伽墊 它們是完全可以選擇的 今天做的運動 只需要加一點辣椒 除此之外 我們先去暖身 我會在這裡 播放自己的音樂 這樣我才能 跟著時間計算 好 我先把它放上去 我們先來做一個 瑜伽 把雙腿彎曲 身體放鬆 把手臂推開 找到小圓形 吸氣 反轉那些圓形 好 現在我們要找到 大大的手臂圓形 深呼吸 把手臂拉下來 然後往前 吸氣 放鬆 再往下 我們還有三次 深呼吸 吸氣 讓它們全都發揮 兩次 最後一次 我們來做一些伏地挺身 雙腿 雙腿只有肩膀的距離 肩膀向後 提起身體 往下 然後往右 很棒 全面的動作 我們來做一隻膝蓋 把右腿推開 往左 往下 往右提起 往下 往左提起 很好 再一次 把伏地挺身拉下來 呼氣 8 7 6 4 3 2 1 我們來做伏地挺身 把膝蓋提高 往下提起 提起 往下 呼氣 吸氣提起 最後一次 伏地挺身 雙手放在旁邊 雙手挺起來 往下 雙手閉起來 打開 右手伸到身體 做一個側身伸展 伏地挺身 雙手閉起來 往下 轉換側身 雙手閉起來 右手 很好 你會發現伏地挺身 每一次側身伸展 最後一次 很好 我們回到我們的伏地挺身 小肌肉 這次我們不做伏地挺身 我們來做一個扭動 給我4 3 往肩膀推 往左肩膀扭動 往下扭動 同一邊 再4次 往下 扭到肩膀 最後一次 保持呼吸 轉換側身 呼氣 很好 左膝蓋 3 現在我們也開始暖和了 我們來做一個伏地挺身 8 7 6 4 3 準備做伏地挺身 我們來做一個伏地挺身 8次 8 7 肌肉往上扭動 把肌肉往後扭動 4 3 2 把膝蓋往下扭動 往上扭動 呼氣 把肌肉往外扭動 去抓你的肌肉 現在我們會找一個轉身的姿勢 膝蓋往內 腳指向外 肩膀往你的肩膀 肌肉在你的旁邊 Plié 把肌肉拉到 一個闊肩按摩 把肌肉往上扭動 往下扭動 然後往上扭動 很好 我們再做一次 再做一次 這次 當你把肌肉往上扭動時 把你的手伸出來 再往下扭動 再往上扭動 闊肩 Cactus 按摩 放鬆 很好 再做一次 就像這樣 現在 把肌肉拉到 抱歉 Cactus的小肌肉 7 我正在嘗試關掉音樂 給我4 3 2 1 現在 把肌肉拉到你的右腳 闊肩按摩 把你的腿拉直 第二個姿勢 Plié 拉 闊肩按摩 很好 再做一次 再往另一邊 左腿 闊肩按摩 再做一次 1 最後 把你的Cactus拉到8 7 6 再往下扭動 3 2 1 拉起來 搖一搖 我們保持第二個姿勢 Plié Curl 拉 深呼吸 Plié Curl 拉你的內側肌肉 往上扭動 再做一次 3 最後 保持這個姿勢 8 7 肌肉拉起來 給我3 2 1 我們再往前搖一搖 保持肌肉緊繃 往前搖 搖 往前搖 搖 就像你嘗試把重心放在某個地方 3 2 1 保持這個姿勢 8 7 這個肌肉在燃燒 給我4 3 交換 半圈 搖 推 搖 接近 呼 3 開始感受我之前做的Chipotle 2 再搖一搖 拉起來 現在 找你的肩膀緊繃 再往下搖一搖 不 找你的肩膀 左腳 打開 然後交換 晚上結束了 我的腦袋已經快不行了 但我們總是可以做到這些運動 打開 再搖一搖 很好 搖起來 保持一個重量 如果你使用了一塊板 就把它放在 你的左腿下面 我們開始從右腿抬起 找一個彎曲的姿勢 當你準備好了 扭腰 抬起左腿 伸出你的右腿 拉起來 伸出 左腿和右腿橫向你的椅子或板子 4 2 可以把你的腰部靠近你的肌肉嗎 最後一個 抬起來 然後把重量放在你膝蓋後面 抬起來 在那裡 點擊點擊 8 7 臀部 往下 4 保持彎曲 8 7 超級小 保持彎曲 我們換個姿勢 點擊腰部 點擊 腰部 點擊 腰部 再一次 很好 往下 抓住重量 直腿 重量在臀部 臀部踢回來 直腿踢回來 跟著我呼吸 3 2 最後一個 在那裡 臀部 點擊 8 7 可以一直用身體重量 在任何位置 彎曲臀部 臀部往上提起來 8 7 4 交換位置 點擊腰部 臀部往下 臀部往上提起來 再三次 2 1 很好 抬起來 呼 把重量放在臀部 滑溜 臀部彎曲 把肩膀推到你的膝蓋 為了改變 你可以一直把臀部推向地面 而不是彎曲它 2 最後一個 把重量放在臀部 點擊在那裡 8 7 6 4 3 2 1 回到頂部 我們現在交換位置 找到你的彎曲腿 用你的腹肌延伸 臀部踢回來 延伸腿部 彎曲臀部 臀部往下提起來 提起來 延伸 彎曲 往下提起來 把所有東西放在一起 漂亮 再2次 再1次 哇 好 哇 左邊的肌肉非常疲勞 拿一杯水 我們翻轉 好 所以 你們不需要翻轉 但是 可以看到 所以 我們開始 用右腿 把重量放在那塊 如果你喜歡 找到你的彎曲腿 彎曲腿 我們提起來 找到你的彎曲腿 延伸你的手 彎曲腿 很好 直直的 肩膀靠得非常靠近中心位置 沒有彎曲 再2次 最後1次 把重量放在膝蓋後面 為你的彎曲腿 來 8 7 繼續呼吸 把你的肩膀彎曲 4 保持彎曲 8 7 4 我們轉換彎曲腿 抬起來 彎曲腿 把重量拉到站立的腿上 不要彎曲到右腿 最後1次 好 直直的腿 雙腿踢腿 重量開始在腿上 延伸手臂和腿 你們做得很好 3次 2 撐住 彎曲腿 如果可以站起來的話可以用手臂 我們彎曲 手臂向上 很好 手臂彎曲 彎曲手臂 我們轉換 再1次 現在你們有兩個選擇 重量放在腿上 你們可以用彎曲腿 彎曲腿 或者你們可以用彎曲腿 彎曲腿 再2次 吸氣彎曲腿 最後1次 彎曲腿 6次 5次 4次 3次 2次 1次 我們回到最頂端 把重量放在腿上 彎曲腿 雙腿彎曲腿 彎曲腿 把重量放在腿上 彎曲腿 1次 2次 3次 10次 1次 2次 1次 2次 1次 現在,如果您使用一塊塊,它會在您的內側腳底下 所以,當您準備好時,拿起滑板,放在您的站立腳底下 Woo! Double Pulse, curtsy, weight at your shoulder Curtsy, curtsy, lift up Overhead Press, passé Rotate your palm in as you rotate your passé parallel Rotate palm back out with the knee Lower back down to your slider Curtsy, curtsy, lift, press up passé Rotate, press out Down, down, lift, press passé Good! A lot of these series up at the bar today Were inspired from an Instagram I posted I don't know if it was maybe a week ago And a couple of people said, I want that in a YouTube So here we are Hope you're enjoying it Let's go one more Down, down, lift, press Right back into curtsy This time we had a front raise, full range Right out to the side, lateral raise Curtsy, front raise Side leg lift, lateral raise Beautiful! Now hold it out to the side We bend to lengthen, flex Palm face up, bend, lengthen, alternate Point, flex, point Flex with the palm Three more Two, one Now knee to knee, pull your elbow all the way in Rotate your palm down as you kick Pull in, rotate, kick out Good! You got this Two, one, lower down We bring weight behind the knee For a bent leg Optional place, your top hand on your chair or your bar Knee to knee, press out to the side Knee to knee, press out Inhale in, exhale out Three, two Hold it up while we alternate Point, flex just like we did with straight No arms Good, three more Two, one Bring it down, shake it out I'm gonna turn around for you Go ahead and get set up for the other side When I have these prerecorded I always cut this awkward part out for you guys You don't have to watch me Break everything down Already When you're ready Inside foot up on your block if you're using one Weight up at your shoulder, double pulse curtsy Bring your foot out to the side Lift passe, overhead press Rotate your palm as you rotate your knee into parallel Press out, externally rotate Weight to the shoulder, double pulse curtsy Lift passe, press Rotate in, rotate out Good, keep breathing One more, I think We find curtsy with our front raise Full range Lateral raise, leg lift out to the side Curtsy front raise Lift out to the side Nice work, breath in Exhale Last two here Coming down to the floor here in no time Hold it out to the side Bend, lengthen, flex palm up Four, three Two Last one Pull your knee in with your elbow Rotate palm down as you lengthen your leg out Good Four Getting ready for a bent knee Last one Weight behind the knee Option to place your hand to your chair Press out Lower down Inhale Exhale Last one Hold it up, alternate Point, flex So good, last four And one Lower it down Alright We will come down to the mat Grab a sip of water There's one other thing I was hoping to fit in at the bar but We're running out of time Okay This one's super fun So grab a slider I'll give you a modified option as well You won't need your weights Starting in your plank Hand shoulder width apart Spread your fingers wide Drive your left knee in To the midline Cross it over top of your right foot Open out to side plank Hand behind your head Drive knee to elbow Little crunch Bring it back out Plant your palm Bring your leg back into midline For a modification Drive your knee in And just open to that side plank You can take out this extra crunch For more of a modification Just drive your knee up And then open with your knee down on the mat Alright, wherever you are, y'all We have four more So good Take your time Two Last one Meeting in plank Mountain climbers Knee in Drive in Knee in Drive in They're a little slower Two more Alright Lower to your knees Press your hips back Take a breath Shake it out We are going to find the other side So place that slider Underneath your right foot Shake out your wrist If they need a little shake This probably would work on your forearms too Alright Find that beautiful plank Body in a nice long line We slide Open, hand behind the head Elbow to knee Cross Plant the palm Find your starting position I am like dripping sweat It was warm Where I live today Which was a treat To not come into a freezing cold garage I will say But then comes The super sweaty workout One more Alright Find that plank Run it out Three Two Lower your knees Press your hips back Alright We are almost there Don't give up on me now No slider, no weights You are going to just go ahead and sit If you have blocks You are welcome to place your hands on your blocks We will find Double tricep dips Into a double boat crunch Hands by your hips You will lift up You will find Dip one Dip two Lower the hips Hold the knees into the chest For two Here we go Lift Bend Fingertips are facing Towards your feet Almost there Everything you got y'all Big deep breath We have four more here Press up Lower Hips back Hold it Two One more Good Hold your boat crunches when you are ready Now We are going to tap To the right Center Left Center Right Center Left Center Three more Tap One more Good Take a little stretch Soles of the feet together Knees out wide Optional folded forward Finding one more tricep dip variation Finding a nice tall spine Plant the feet Plant the palms Fingertips facing towards the hips When you are ready Hover your right leg Bend your elbows Drive the right knee into the body Extend Drive the leg up to the sky Lower Bend in Lengthen Lift Beautiful Two more One Good Lower down Shrug your shoulders up and back Last little set here Lift it up This time Left knee to chest Extend Straight leg lift to the sky Pull in Extend Lift Halfway Gorgeous Last one Lower the hips down Shake it out Let's do a little cool down together All right Finding your back Go ahead and hook Right ankle over left knee Finding a figure four position Option to stay here Or interlace your hands behind your left thigh One more breath here From here Just go ahead and let your legs fall over to the left As you look over your right shoulder Finding center Then go ahead and hook Left ankle over right knee Option to stay here Or interlace your hands behind your right thigh Keeping this foot nice and flexed up top The spine is long Pressing the tailbone into the floor Then when you're ready Let your legs fall over to the right As you look over your left shoulder Good Now let's just lengthen out through the hip flexors So left leg nice and straight Drive the right knee into the body Pressing your low back into the mat As you're actively lengthening through this left leg Go ahead and switch Right leg extends down Left knee plugs into your chest Low back presses into the floor As you feel your right leg growing a little bit longer Beautiful Go ahead and hug both knees in towards your chest And then make little circles out and away from your body Either rolling to one side And pressing yourself up Or you can just find a little bit of a roll We'll find a comfortable seat Closing out our workout together But feel free to stretch and cool it down As long as you like Giant inhale Reach your arms out and up Exhaling so much gratitude into your heart For all of your hard work today For showing up for yourself Creating the time and space To move and heal your body from the inside out Thank you Thank you so much for joining me today I hope you enjoy this barre workout If you did, please leave a thumbs up Subscribe to the channel There's my voice over here If you haven't already So you never miss a workout Maybe share it with a friend Who you also think would enjoy it And that is all I have for you guys today Stay strong, take care of yourselves And I will see you guys in the next workout