Gina Chanis 2025.02.21 【Gina Chanis】30分鐘的手臂 + ABS鍛鍊｜低衝擊 +輕巧的重量

大家好,歡迎回到我的頻道 我是Gina,如果這是你第一次來,歡迎 今天的運動會是一個30分鐘的肌肉和臀部運動 我們會保持輕微的輕微影響力 記得要拿出一張桌子 我們現在就開始把身體暖暖的 找到你的第二個姿勢 你的腰在這裡,你的腿在那裡 記得把你的肩膀放在你的臀部 當你走到你的屁股 把你的手放在你的旁邊 深呼吸 把你的手放在你的臀部 然後深呼吸,把手放在臀部 深呼吸,然後放在臀部 深呼吸,再往下 很好,我們再做一次慢動作 然後把速度提高 把速度提高,然後放在臀部 讓你的血液流進你的身體 暖暖的 二個 最後一個,找到你的第二個姿勢 伸展到你的桌子前面 手放在臀部 找到你的腿 胳膊將臀部轉成膝蓋 將手放在膝蓋 找到你的臀部 打開到第二個 臀部放在桌子前面 膝蓋 漂亮 再一次,就像這樣 找到你的臀部姿勢 向前傾 將你的腿挺進腿 伸展,提高 提高 四 三 3、2、1 找到你的伏地挺身 然後我們來找一個單腳的RDL 找一個不錯的伏地挺身的伏地挺身 把你的伏地挺身帶回到你的伏地挺身 向前傾,把你的手放在你後面 如果你是一個Yogi,想像成一個戰士三人組 伏地挺身的伏地挺身 把你的後腿放在你後面 把你的核心集中在你的伏地挺身的最後一隻 好,打開到第二次 我們要做同樣的動作在另一邊 伏地挺身,後面的地板 伏地挺身,伏地挺身,第二次 你的伏地挺身正在測試 再做一次,就像這樣 找到你的伏地挺身,向前傾 伏地挺身,伸展,伸展 深呼吸,伸展,吸氣,伸展 4,3,2,1 我們找到伏地挺身 把你的腿伸到後面,雙手放在你後面 伏地挺身,找到你的伸展 感覺到你的伏地挺身,但不要鎖住 小的伸展,再做一次 好,打開到第二次 保持住,小的伸展 7,6,5,4,3,2 全運動,雙手放在你後面 雙手放在你後面 吸氣,伸展 做得好,還有四次 2,3,4 保持住,小的伸展 感覺到溫暖嗎? 4,3,2,1 拿起來,把你的重量拿起來 拿一杯水,然後跟著我來做一個墊子 我們現在開始雙腳對折 雙腳離肩的寬度 把重量拿在你前面 我們要往下蹲 伏地挺身,雙腳放在你後面 伸展,把重量放在你後面 如果今天你的重量不夠平衡 請勿把重量放在你後面 但是我們今天要訓練雙手和核心 所以當我們加入這個平衡挑戰 這會讓核心和核心對抗 以保持平衡 很好 再做四次,像這樣 伏地挺身 給你們一個側面 把重量放在你後面 最後一次,保持住 8,7,6,5,4,3,2,1 保持住,3,2,1 把重量放在你後面 伏地挺身,雙腳離肩 伏地挺身,伏地挺身 把重量放在你後面 雙腳伸直 再做三次 最後一次,保持住 8,7,4,2,1 伏地挺身 把重量放在你後面 伏地挺身 把重量放在你後面 伏地挺身 如果你喜歡的話 可以加一個伏地挺身 伏地挺身 最後一次 保持伏地挺身 如果可以的話 我們可以交換 右手和左手 如果你喜歡的話 可以把重量放在你後面 很好 右手和左手 保持呼吸 再做兩次 一 你可以的 很好 把重量放在你後面 小圓圈 8,7 如果你只想集中在雙手 請保持雙腳直立 這會影響你的動作 4 3 2 站起來 反過來 你做到了 第二組 來吧 這就是我們變強的地方 跟著我 4 3 2 右手和左手 打開 左手和右手 現在雙手也在發燒 再兩次 再一次 很好 把重量放在你後面 左手和左手 把重量放在你後面 放在你身體 放在你的旁邊 很好 3 2 1 One. Hold it down. Alternate. Half-range curl. Beautiful. Remember, you can always keep those legs straight. If you want to focus on those arms. Two more. We find those pulses. Maybe you add in the legs. Great work. Second set of eight. Seven. Six. Last four. Three. Two. And one. Bring it up and shake it out. We'll come down to the mat. Dropping one weight. Finding a tabletop position. Alright. So. We'll start with the weight in the right palm. Left foot goes back. Shoulder over wrists. Hips over knees. Breath in. Extend your arm and leg. And exhale. I'm sorry. Inhale to lower. Exhale to lift. Breath in. Exhale. Drive. Beautiful. Try not to shrug your shoulder by your ear. Press it back. Three. Two. Hold it. One. Pulse it. Eight. Seven. Super small. Four. Three. Flex. Palm faces up. Eight. Seven. Six. Getting ready. To scoop your elbow to your knee. Here we go. Pull it in. Inhale. Extend. Exhale. Pull. These light weights start to feel really heavy. You can do it. Four. Two. One. Extend. Reset with that weight. Press your head back. You'll get a little stretch. When you're ready, lift it back up. We'll tuck the toes. Hover the knees just above your mat. Full core. Working to hold you up. Tap opposite hand to shoulder. Right to left. Left to right. Nice job. Four. Three. Two. Last one. Lower down. Grab that weight. Same hand, same leg as before. When you're ready. Extend and lower. Extend. Lower. Four. Three. Two. Exhale. Lift. One. Hold it. Pulse it. Eight. Seven. Four. Three. Flex. Palm face up. Eight. Seven. Four. Three. Two. Pull it in. One. Good. Exhale. Scoop. Four. Two. One. Go ahead and release. Grab your other weight. Find a kneeling position. Shrug your shoulders up, back and down. Loosen up through the neck. When you're ready. Abdominals in and up. We'll go ahead and find our tricep series. Bring your weights at your hips. Hinging forward. Tricep kick back. Lift back up to neutral. Hinge. Tricep kick back. Beautiful. Three. Two. Last one. Hold it right there. Pulse it. Eight. Seven. It's just a little half bending press and lengthen. Keep pitching your chest forward towards the mat. Straight arm lift up an inch. Up. Up. Four. Three. Palm face up. We're gonna finish with circles. In three. Two. Circle out and around. Find a little bit of lift as you circle outward. Three. Two. Can you reverse it? Oh my goodness. In and out. Keep working those abs. Keep them strong. Three. Two. One. Bring your weights in. Shrug your shoulders up, back and down. Grab a sip of water. All right. So for tabletop we just did. Right arm, left leg. Place one weight to the side. And now we'll do right foot back. Weight in your left palm. All right. You with me? We lift up. Exhale. Inhale lower. Breath in. Exhale reach. You can start out with pointed toes. Abs in and up. And what I mean by that is try not to arch through the back. You'll find a lot of dumping here. We pull up. And keep our entire core strong. Front body and back body. Last one. Hold it. Pulse it. Seven. Super small. Flex it. Palm face up. Get ready for it. Pulling the elbows to the knee. Two. One. Bring it in. Inhale. Exhale. You can always go body weight for any series. Weights are always optional. Press up and out of this bottom palm. Good. Last one. Lower down. Press your hips back to your heels. Take a breath. This time instead of shoulder taps, we're going to do a little bit of tricep push-ups. Okay. We just got eight. And we'll hit some more later. Option to keep your knees down. Hands shoulder width apart. Rest it lower chest to floor. Exhale. Press away. Great work. Four more just like that. Make sure you bring your hips along for the ride. And they're not stuck behind, okay? Two. One. Press it up. Find that tabletop position. We'll finish it out. Right foot back. Weight in your left palm. Extend. And lower. Inhale. Exhale. Pull up and out of this. Supporting palm. Two. Hold it. One. Pulse it. Eight. Seven. Four. Three. Let's palm up. Eight. Seven. Four. Three. Exhale. Drive in. Inhale. Extend. Exhale. Pull. So good. Three more. One. Woo! All right. What you're going to do is just flip around. So your sits bones are on the mat. Come down to your back. If you want to go ahead and grab your weights for this, feel free. Go ahead and lengthen your legs all the way to the floor. Bring your weights right over your shoulders or just your wrists over your shoulders if you're going body weight. Breath in. Exhale. Curl your head, neck and shoulders. Driving your right knee in towards your chest as you open your arms out to the side. Micro bend in your elbows. Inhale. Lower. This time as you exhale, left knee to chest. Open your arms. Good. Breath in. Curl head, neck and shoulders. Right knee to chest. Pull your arms open. Inhale. Exhale. Great work. Trying your best not to just rely on momentum to bring you up and down off the floor, but really articulating the spine and using the front of your abdominals to bring you up. Deal? Nice. We got two more each leg. Use that breath. Last one. Lower it down. Go ahead and bend your knees now and bring your weights down towards your chest if you're using them. Finding a full sit-up. As you find your seated position, you'll punch right, left, right, left, curl right back down. Nice sit-up. Punch. Bring it down. So it's four total. Four, two. Bring it down. Exhale. Lift. Stay with it. Come on. This one really brings the heat. Two more. You can do it. Last one. Oh, those sit-ups. Go ahead and lower it down. Bring your weights to the side. Hug both knees in towards your chest. Finding our side line. You'll just go ahead and prop on this right hip. Head at the top of your mat. Let's start on the forearm. Bottom leg is gonna be bent. Top leg is gonna be straight. Right in line with your hip. You have the option if you want to add a little bit of resistance with the weight or just go body weight when you're ready. Breath in. Exhale. Lift your leg up. Lower it back down. Don't worry about the height. Lift. Inhale. Lower. Exhale. Four more. Three. Two. Last one. Bring it down so it's about just in line with your hip and find a little circle up and back. Up and back. Notice if you're slouching into this shoulder. Press up and out. Keep your chest open so your top shoulder isn't rolling forward. Last one. Then circle up into the front. Four. Three. Two. One more change. We go double pulse to the front. Flex your foot and sweep it back. Point. Double pulse. Flex and sweep back. Point. Pulse for two. Flex and sweep. Your biggest challenge here is to keep your pelvis stable so we're not rolling your hip open. Okay? If it is, make your range of motion smaller. Two more. One. Good. Now you can bring your weight down. Go ahead and extend your legs so they're pointed to the back top corner of your mat. Cross right foot over left top arm comes up. Inhale. As you exhale, drive your legs up into like a side teaser and then crisscross your feet. Breath in. Lower down. Find a side plank. Lift the hips. Lower. Drive the legs up. Crisscross. It's a lot. I know. Side plank. Lower. Drive the legs up. Cross. Woo! Four. Three. Last two. And one. Finish with that side plank. All right. Go ahead and release. You'll bring your head from the top of the mat to the back of the mat. Bottom leg is bent. Top leg is straight. Right in line with your hip. Making sure we're still recording here. Don't want my battery to die. Optional weight on your thigh. We lift up and lower. Inhale. Exhale. Lift. Four more. Press up and out of that bottom shoulder. Last one. Bring the foot in line with the hip. Pulse. That little tiny circle up and back. Four. Three. Stay right there and then reverse your circle. You're doing so good. We are almost through this workout. Last one. We pulse it forward two. Flex your foot. Sweep it back. Forward two. Flex and press it back. Little bit of an ode to some classical Pilates. Pulse two. Flex and sweep back. Three. Getting ready. For that oblique series. Last one. We straighten our legs. Cross. Top foot over bottom foot. Go ahead and drop your weight. Then reach your arm up. Lifting your legs. Exhale. Criss-cross. Top leg stays in front. Lower down. Lift up into your side plank. Lower. Lift. Criss-cross. Use that breath. Exhale. Press. Inhale. Exhale. Lift. Inhale. Exhale. Inhale. Exhale. Nice work. Halfway. Two more. Last one. All right, you guys. Go ahead and lift up. We will find a little bit of a stretch here. Go ahead and find your tabletop position. We'll just circle out through the torso a little bit. Shake it out in both directions. Finding a bit of an active pull-down. Let's find a nice quick little stretch. Right knee towards your right wrist. Left leg will extend back behind you. Finding a pigeon pose. You'll find a nice stretch through your left hip flexor as well as your right glute. Optional fold forward. If this feels like it's too much for your front knee, you can always take a figure four seated or on your back. We're gonna be here for a few breaths. And then we will find a little bit of core to finish it out. One more breath. If you are folded over in your pigeon, go ahead and make your way back up to your palms. Tuck your back toe under. Go ahead and find a plank position. Option to find full push-ups. Lowering down. Or you can take them down to your knees. You have a total. Last one. Lower down to your knees. Press your hips back to your heels. We'll find pigeon on the other side. Left knee, right leg extends back. Option to stay lifted or fold forward. If you're finding that figure four, you'll hook left ankle over right knee. Couple of breaths here. Getting ready for the final push of our workout together. One more breath. If you're folded over, start to make your way up to your palms. Tuck your back toe under. Step through your plank. Hold it strong here. Spread your fingers nice and wide. Option to hold here. Option to drag your knees in towards your chest. Option to run it out. Finding some mountain climbers. Shaking it out. Flushing out the entire body. Criss-cross those knees. Three. We'll finish with knees to chest. Eight,seven, four,three. Hold plank on one. Ten,nine, eight, four,three, two. Drop your knees. Press your hips back to your heels. Go ahead and drop down to your elbows. Bending your arms, finding prayer position with the hands and then let them drive back behind your head. Big breath in. Big breath out. From here, straighten through the arms and then walk them over to the right edge of your mat. Outstretching left fingertips past your right. Breathing into your left side body. Walk through center and then over towards the left. Right fingertips outstretch left. Breathing into your right side body. Beautiful. From here, we'll go ahead and find a kneeling or seated position however feels comfortable for you. And then we'll cross right arm across the chest. Hooking it in to your left elbow. Looking over your right shoulder. Go ahead and switch. Left arm across your chest. Hooking it into your right elbow. As you look over your left shoulder. Closing it out with a giant breath in. Circling your arms out and up. Exhaling your hands to heart center. Holding a moment of gratitude for all of your hard work. And for showing up for yourself. Moving and healing your body from the inside out. Thank you so much for joining. I hope you enjoyed this workout. If you did, please be sure to leave a thumbs up. Subscribe to the channel if you haven't already. And maybe share it with a friend who you also think would enjoy it. I appreciate every single one of you. Stay strong, take care of yourselves. And I will see you guys in the next one.