合集·Gina Chanis 2024.12.11 【Gina Chanis】25 分鐘全身塑形鍛鍊

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 今天我們會做一個全身造型的運動 使用一套重量和一套支撐 如果你有一套 這個運動的方式是我們會使用超級套套 所以我們會做兩個回過頭來的動作 做三個回合 然後移到下一個超級套套 總共會有三個 所以會有六個動作 一整個回過頭來 我會跟你們做整個運動 所以不會有任何的混亂 我們今天會做練習,不會有時間 所以一定要嘗試 用一些重量 如果你有的話,會比較有挑戰性 你可以把兩個重量放在同一隻手 做一些動作來提升支撐 我們來開始 先做個暖身 然後踏在椅子後面 深呼吸,把手伸出來 從這裡,你可以放開你的手 走到一隻向下向上的狗 用腳步走到地上 把手伸到遠方 從一隻向下向上的狗 向下的腿 找到椅子的位置 and cat cow inhale lower the belly lift the gaze exhale press the floor away as you round out through your back warming up through your spine a few more waves just like that good last one find your neutral spine tuck the toes press those hips high and then go ahead and step your right foot outside your right hand finding a nice deep lunge send your right elbow to the arch of your right foot twist and reach your fingertips long open up through the chest let's go for three two one more reset your right palm down step through plank take a big breath in fire up through the core exhale left foot outside left hand left elbow to the arch of your foot twist and reach open the chest for three two last one reset your left palm down step through that plank and hold big breath in big breath out hips go high downward facing dog walk your feet massive apart point your toes slightly outward and then walk your hands back as you lower the hips into a deep squat good let's go ahead and send your right palm outside your right foot reach your left arm up go ahead and switch left hand outside left foot reach your right arm high awesome plant the palms straighten through the legs point your toes to face forward and then re-lower the hips as you point your toes out let's do that for two one more this time just go ahead and heel-toe your feet together roll it up bone by bone find the middle of your mat and we're gonna skate side to side hopping on one leg maybe find a little bit of balance awesome two more one more good let's go ahead and find a nice hinge position toes forward hips go back reach your arms forward and then pull your elbows back reach forward pull back good now reach your left arm forward right arm back and switch switch one more each way good bring both arms forward lift up release grab a sip of water and we'll go ahead and get started on our first super set finding your band if you're using one totally optional now my band is gonna be kind of like a heavy resistance today since we're doing low rep so starting with a narrow squat to a step out squat with a hammer curl what's that gonna look like starting in a narrow position with your feet we'll lower our hips back and down narrow squat step out hammer curl right back into that narrow squat step it out hammer curl good four more two one lift up we'll switch sides feet parallel we lower hips back and down step out opposite foot good halfway three one more lift it up movement number two go ahead and release your band we'll find a single leg RDL with a row so right leg is back slight bend in the standing leg hinge and then pull your elbow back lift all the way up single leg RDL pull your weights up lift up keeping the spine nice and long we have eight total everything is gonna be eight by eight today notice I do have both weights stacked in one hand you can always just do one yeah creative with working with the resistance that makes sense for you today alright lift up focus on your balance switching sides woo good gaze is slightly out in front of you remember not to lock out the standing leg keep a little bend there think we're halfway in two more one alright lift up starting back at the top go ahead and grab that band if you're using it placing it just above your knees alright narrow squat step it out hammer curl last three lift it up go ahead and switch shoulders back and down hips go back step out opposite foot good job halfway last two lift alright release that band getting ready good single leg RDL with a row when you're ready stay with me three more woo lost my balance good lift alright switch sides keep your chest lifted two more good lift up shake it out we got one more round of that super set and we will switch up those moves take a little rest when you are ready we will get into the last round of this narrow squat step out with a hammer curl four more two alright lift switching sides reset your form a total this third set is gonna be a tough one alright you guys you're doing awesome single leg RDL with a row when you are ready let's go last two alright switch so good you are getting stronger lift a lost count let's do two more alright shake it off give yourself a couple of minutes to rest grab a sip of water and we will go to super set two so we are completely done with those two moves let me demo these next couple for you alright so movement number one we're gonna find a hinge with a rear delt row so you're gonna come down into an RDL position and then pull your elbows nice and high lift back up to standing hinge pull up and lift movement number two we'll be with a band if you're using it just for demo purposes pretend I have it on we'll do a curtsy into a lateral leg lift and we'll go eight each side for that alright let's go for it find your hinge pull up lift we have a total think about squeezing those shoulder blades together at the top of your rep keeping your back nice and straight two more and one lift grab your band alright no arms we just hold the weights up at the chest curtsy lateral leg lift pressing out against that band one more switch breathe four more one release I'm gonna keep my band on just for ease feel free to take yours off for this next move we go back to our RDL to a rear delt row alright hips go back pull those elbows high remember depending on your personal preference for your pace or just how much time you have you can always go slower or faster alright we find those curtsies lateral leg lifts when you're ready three more good job we switch try to stabilize nice and strong on that one leg one more woo good take some rest we just got one more round of this super set these workouts go super quick shake it off we'll get started here in just a few seconds alright plant those feet into the ground send your hips back pull up release and lift stand up nice and tall good hips come all the way through at the top good three one lift finish it out with those curtsies lateral leg raise try to keep those shoulders right over your hips good switch stay with it come on almost through this workout three more alright lift it up come down to the mat for these next two moves so come on to your back for a glute bridge with a chest press and then a forearm plank march so resting on your back head neck and shoulders hang heavy plant your feet with your legs bent bring your weights right over your shoulders tuck the tail lift the hips from here right arm comes down chest press drive those hips up left then both arms good right left both arms you got it right left we got four more so the alternating arms into both that's one rep total three more one more good job lower down release your weights to your sides you will not need them for your forearm plank roll it up come down to your forearms forearm plank lower the hips so they're in line with the rest of your body right leg left leg good stay with me it's always hard to count these three more two one more yes lower your knees all right back to your back last two rounds and we cool it down how fun is that find your bridge tuck the tail drive those hips up right arm down left arm down both arms down one good last six right here really think about squeezing those glutes tight at the top feel that resistance band resist those knees from driving in keep a little tension on pressing them out the whole time your buns are gonna be on fire by this eighth one stay with it last two coming right up and one all right lower those weights find that forearm plank turn that music up a little louder if you need to good you're strong you got this big exhales last one lower the knees all right last round my friends no rush get those full reps in all right imprinting the spine along the mat spread those knees out so you feel the side of your glutes turn on tuck the tail lift the hips let's go one arm at a time then both arms make this your best round yet exhale push those weights up big squeeze those glutes dig those heels into the mat you got this last two one more come on all right lower down finishing it out with plank here we go lift try to resist the urge from your hips driving up okay so close last few seconds two one more lower down find your child's pose pressing your hips back to your heels reach your fingertips long so so good let's go ahead and release that band if you haven't already and we'll find a nice figure four stretch because we did a lot of glutes today hook your right ankle over your left knee figure four option to place your hands behind your left thigh gently bring your legs in towards your body good from there you can just bring your legs over to the left as you gaze over your right shoulder for a twist come back through center hook left ankle over right knee keep your spine nice and long then maybe dropping the legs over to the right looking over your left shoulder awesome find center roll it up lengthen through the legs reaching your arms up by your ears flexing through the feet hinging forward reaching out towards your toes nice right foot is gonna come to the left inner thigh reach up and over stretching out through the side body your low back switching sides reaching up and over you guys can stretch out and cool down for as long as you like I hope you enjoyed this workout we'll close it out together giant inhale reach both arms out and up exhaling gratitude into your heart for all of your hard work today for showing up for yourself giving yourself the time and space to move and heal your body thank you so much if you enjoyed it please leave a thumbs up subscribe to the channel if you haven't already so you never miss a workout and I will see you guys next time stay strong and take care of yourselves